MosheDyan
Guest
"I do leg presses, leg extensions and weighted calf raises to keep my legs in shape. I keep the weight extremely heavy and do low reps. I also add deadlifts to the mix because they work everything really."
Hi ElectricZombie (what a cool avatar name)...
Umm....I just want to make a minor comment and correction or two to what you are saying here. First....the specific target area for deadlifts (either stiff or bent-legged) are the hamstrings, portions of the glutes, and associated fixators. If you are "working everything" with this movement you are doing it wrong AND risking applying shearing pressure to the L4/L5 junction. That is one movement I do religiously myself just for hamstrings. I also find it to be one exercise that is done incorrectly by most folks I deal with...athletes included. The tension should ONLY be felt on your hamstrings (back of upper thigh) and glutes (if you squeeze at the top of the movement).
The leg extensions IMHO are a waste of time AND risk supplemental low-back strain by the nature of the machine. You will get an overall greater benefit with reduced potential risk of back injury by switching to a compound exercise such as lunges or squats. Both will smack the quads, hams, and calf muscles. Leg presses are fine for isolating quads...but you will be better served doing the two movements I previously mentioned. As far as the calf raises go if you want to rip them up and stand them out go for it...otherwise...they will already be worked doing squats/lunges etc.
Just as a reminder:
Heavy weights+low reps=strength training (you should not be doing this realistically until a good level of muscular endurance has been achieved).
Light weights+high reps=muscular endurance
The general population needs a lot more of the latter...then the former!
Hi ElectricZombie (what a cool avatar name)...
Umm....I just want to make a minor comment and correction or two to what you are saying here. First....the specific target area for deadlifts (either stiff or bent-legged) are the hamstrings, portions of the glutes, and associated fixators. If you are "working everything" with this movement you are doing it wrong AND risking applying shearing pressure to the L4/L5 junction. That is one movement I do religiously myself just for hamstrings. I also find it to be one exercise that is done incorrectly by most folks I deal with...athletes included. The tension should ONLY be felt on your hamstrings (back of upper thigh) and glutes (if you squeeze at the top of the movement).
The leg extensions IMHO are a waste of time AND risk supplemental low-back strain by the nature of the machine. You will get an overall greater benefit with reduced potential risk of back injury by switching to a compound exercise such as lunges or squats. Both will smack the quads, hams, and calf muscles. Leg presses are fine for isolating quads...but you will be better served doing the two movements I previously mentioned. As far as the calf raises go if you want to rip them up and stand them out go for it...otherwise...they will already be worked doing squats/lunges etc.
Just as a reminder:
Heavy weights+low reps=strength training (you should not be doing this realistically until a good level of muscular endurance has been achieved).
Light weights+high reps=muscular endurance
The general population needs a lot more of the latter...then the former!