TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Jul 18, 2018 13:36:56 GMT
We've always been told that when you're doing "leg work", you need to perform higher reps than your arms for example.
The question is "why"? Has this really been proven to be a scientifically proven fact?
The reason for bringing this up is I started re-adding squats to my workouts but have kept the reps at six, max, and have carefully started including barbell squats. I feel like I'm cheating myself, but, the fact all's going well why worry about the claims/recommendations?
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Jul 18, 2018 17:23:00 GMT
We've always been told that when you're doing "leg work", you need to perform higher reps than your arms for example. The question is "why"? Has this really been proven to be a scientifically proven fact? The reason for bringing this up is I started re-adding squats to my workouts but have kept the reps at six, max, and have carefully started including barbell squats. I feel like I'm cheating myself, but, the fact all's going well why worry about the claims/recommendations? Texas, curious, where was this recommend? Why was it recommend? I like goblet and front squats with KBs. I prefer 8 reps and below myself. My legs feel great from this. I don't think You're cheating Yourself. As a person that did higher reps squats I think You're on the right path.
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Jul 18, 2018 18:06:38 GMT
We've always been told that when you're doing "leg work", you need to perform higher reps than your arms for example. The question is "why"? Has this really been proven to be a scientifically proven fact? The reason for bringing this up is I started re-adding squats to my workouts but have kept the reps at six, max, and have carefully started including barbell squats. I feel like I'm cheating myself, but, the fact all's going well why worry about the claims/recommendations? Texas, curious, where was this recommend? Why was it recommend? I like goblet and front squats with KBs. I prefer 8 reps and below myself. My legs feel great from this. I don't think You're cheating Yourself. As a person that did higher reps squats I think You're on the right path. Hey Michael - For as long as I can remember, the recommendations in the bodybuilding (vs. strength) magazines all stated more reps for the legs than other bodyparts. And there were the breathing squats from Ironman Magazine and Randall Strossen and leg monsters like Tom Platz in the 80s / early 90s who suggested the same thing. Appreciate the feedback!
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Jul 18, 2018 18:10:21 GMT
I think trap bar deadlifts, without going crazy on the poundages, might be a better idea for us mid- late fifties guys than doing barbell squats. T- Don't have a trap bar but have re-incorporated deadlifts in my workouts, using lighter poundages based on the success folks like MBSofVegas, Vic H and others have shared in the past using this approach. Supersetting deadlifts w/ a pressing movement is quickly turning into my current favorite workout.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Jul 18, 2018 18:18:36 GMT
Oh ok, Thanks. I would say try what you're doing for 4-6 weeks. Then weigh the pros and cons. I know you do alot of walking, running, and hiking. I feel, could be wrong, that the lower reps compliment this kind of training better. At least it has for me.
|
|
|
Post by Bruce Tackett on Jul 19, 2018 14:31:01 GMT
Maybe it's because that with low reps, it is assumed that you'd be using alotta weight, which puts alotta stress on your knees.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Jul 19, 2018 16:03:37 GMT
Bruce you're right when it comes to what most people do. I haven't done barbell squats since the 90's so I can't really comment on them objectively.
If I squat with any kind of weight it's usually with kettlebells. Something that has worked for making my legs feel good and feel pretty strong was a version of what Pavel and Dan John call Easy Strength. Someone would be better off looking it up because my explanation my not sound right.
It's basically lower reps done with lower reps for like two sets.It sounds funny but you're not using alot of weight. I'm personally not out to have huge legs. But the strength you get in your legs from this is nice. This doesn't bother my knees at all.
|
|
|
Post by Bruce Tackett on Jul 19, 2018 16:14:18 GMT
If I squat with any kind of weight it's usually with kettlebells. As you know, I use the highest resistance level on my Pro-Form as a leg press. I'm personally not out to have huge legs. I think those huge, bulbous thighs on bodybuilders look freaking ridiculous.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Jul 19, 2018 17:31:56 GMT
If I squat with any kind of weight it's usually with kettlebells. As you know, I use the highest resistance level on my Pro-Form as a leg press. I'm personally not out to have huge legs. I think those huge, bulbous thighs on bodybuilders look freaking ridiculous. I think using the Hybrid Trainer as a leg press the way you do is a great idea. I decided to use the bike part the other day so I know with that resistance it's not easy. And yeah I agree about the bodybuilder legs.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Jul 19, 2018 19:30:30 GMT
I've always thought th old 20 rep squat routines were very overrated. I don't notice much difference whether I use higher reps or lower reps.
The leg extensions and hamstring curls I've started doing seem to be making more difference to how my legs look than years of squatting ever did.
|
|
jonrock
Caneguru
Rock-a-hula
Posts: 972
|
Post by jonrock on Jul 19, 2018 20:13:05 GMT
I used to do jump squats and 20 rep bear hug good mornings with up to 150 pound sandbags, I gained quite a bit of size, not much definition. Now I do iso squats and good mornings with the strap for 60 seconds, jeans feel tighter and my legs are more defined in just a month.
I am no expert but in my experience intensity wins over volume, and a position which allows greater intensity is more important than full range of motion.
|
|
|
Post by DDH on Jul 19, 2018 21:02:20 GMT
jonrock,first off,welcome to the forum! It's going to be great hearing about your workouts and your insights to exercise, Drew Baye's TSC book, I've heard a lot about,what's it about if your don't mind me asking? He seems like he has some pretty stuff over there on his website,thanks for any information and welcome to the forum again!
|
|
|
Post by mr potatohead on Jul 19, 2018 21:30:02 GMT
|
|
|
Post by Bruce Tackett on Jul 19, 2018 21:45:26 GMT
I am no expert but in my experience intensity wins over volume, and a position which allows greater intensity is more important than full range of motion. 3-position isometrics had been the go-to way to do isometrics for full muscle coverage. However, some recent tests have shown that isos held from one position builds overall muscle strength. I'll be damned if I can remember where this was found. Maybe T-Nation. Maybe someone here knows where.
|
|
|
Post by mr potatohead on Jul 19, 2018 22:08:53 GMT
IMO; Nothing is being left out of muscle coverage if a person does one position/angle as long as it's an angle that is producing enough tension. Dead hangs will build muscle due to the tension produced. Don't need a rep, don't need more than one in a session, all you need to do is hold under tension - all bases covered for the muscles involved. Tension and duration or "TUT". That's all there is. The "load", whatever it is, is used only to facilitate tension. If the muscle has tension, no matter how it's created or at what single angle, it will grow stronger during recovery.
For examples of the effectiveness and time-saving benefits of one position/angle isos, check out SL, macky, etc.
|
|