Leg Routine - Need to change - UK-Muscle Body Building Community

JawD · 29-09-2004, 11:28 PM

I was so p*ssed off tonight with my routine. didnt feel satisfied after it at all. What I was supposed to do was:

Squats 3 x 4-6
Deadlifts 3 x 4-6
Calf Raise 3 x 8-10

For squats I use my smith machine. I'm starting to think its not a good idea. I dont get natural motion and it makes the stand wobble! I felt my posture was wrong and felt my back twinge. I think I might try with DBs instead, not ideal, but better than doing myself in!

Deadlifts, again using the smith. The bar doesnt go down far enough so its a waste of time. Again, I might try and switch to DBs

Calf Raises, I need a platform for my heels to hang over. I dont feel like I get enough range of motion just off the floor.

Any suggestions baring in mind all I have is a Smith machine inc lat bar and low pulley and dumbells?

**hackskii** · 30-09-2004, 02:59 AM

Sorry bro, natural movements would be better here.
You are kindof looking for an injury doing this (smith machine). This is too controlled by the machine for my taste.
If you want to use dumbbells then you can do lunges. Give them a try.
Maybe also running bleachers would be nice and some leg extentions.
Might want to work some hams too while you are at it.
Ballance is a good thing.

winger · 30-09-2004, 03:32 AM

The only time I would use a smith machine would be for some heavy static holds. Load the bar up and when you cant hold it any more then twist the bar and walk away. I could use a smith machine, but I would only use it one out of every 5 workouts............

Change is good, but the smith machine is too limited. Bump what the Hackster said.

JawD · 30-09-2004, 08:30 AM

Actually, looking into it, I might try hack squats next week or just keep trying until it feels right. Ive been reading up on it :

http://www.exrx.net/ExInfo/SmithSquat1.html

That made an interesting read.

I'm rotating by routine every month so I might swap between full squats, hack squats & lunges and see how that works.

For the hams, I can only think if doing deadlifts using dumbells.

As Ive said then for the calf, I just need a platform so I can get more range in the movement.

Oh, Hackskii, what are running bleachers?

30-09-2004, 09:06 AM

thats a fcuking brilliant leg day. but DO NOT USE the gimp machine. aside from the obvious injury potential, it makes you a homo.

JawD · 30-09-2004, 11:22 AM

Haha, cheers James I think ;)

Z3R0-CooL · 30-09-2004, 05:07 PM

id rather not do squats than use a smith machine to tell u the truth.....

the only exercises i use a smith machine is shoulder presses that is only IF the free weight shoulder press rack is taken and there is no room in my gym to do military presses(standing)

ONE SMART COOKIE · 02-10-2004, 04:56 AM

Why dont you use the old fashioned style hack squats for a change?

Just grab a bar behind your back and have heels raised on a block and squat down to pararell and back up,steve reeves favourite leg exercise.

02-10-2004, 10:46 AM

they are called zerchers OSC. awesome exercise. but DON'T put plates unre you heels.

JawD · 02-10-2004, 10:52 AM

Yeah, I was looking on exrx for my options and am going to try hacks on monday.

ONE SMART COOKIE · 02-10-2004, 11:01 AM

They are also called hack squats after the bloke that invented them,hackensmit(sp)the russian bear who was an undefeated world champion wrestler about 100+yrs ago.

Also they can be done with the bar between the legs rather than behind the legs

winger · 02-10-2004, 04:37 PM

Zerchers Heres a little video.
Hack Squats Just click on the start button.
For James, somthing I found that follows his beliefs.

**hackskii** · 02-10-2004, 05:17 PM

Wow Hack, you have been doing some research huh?
Those Zerchers look like a cross between deads and squats, squat at the bottom and a dead at the top.
That would have to be murder on the forearms tho.

winger · 02-10-2004, 05:34 PM

Murder, I would imagine. Here is a guy doing them in 1964. 400lbs. The guy looks like Carl Weathers aka Apollo Creed.

ONE SMART COOKIE · 02-10-2004, 06:59 PM

I`ve seen some stuff simular to those with the bar held in the lap with a regular over hand grip and you just squat down to pararel and back up,my mate loves them but I cant do them throws my balance right out.

tried the zercher vid winger but it wouldnt load.

29-09-2004, 11:28 PM	#1 (permalink)
JawD Still on the first step - its huge! Join Date: Sep 2004 Location: Lanchester Posts: 718 Blog Entries: 39	Leg Routine - Need to change I was so pssed off tonight with my routine. didnt feel satisfied after it at all. What I was supposed to do was: Squats 3 x 4-6 Deadlifts 3 x 4-6 Calf Raise 3 x 8-10 For squats I use my smith machine. I'm starting to think its not a good idea. I dont get natural motion and it makes the stand wobble! I felt my posture was wrong and felt my back twinge. I think I might try with DBs instead, not ideal, but better than doing myself in! Deadlifts, again using the smith. The bar doesnt go down far enough so its a waste of time. Again, I might try and switch to DBs Calf Raises, I need a platform for my heels to hang over. I dont feel like I get enough range of motion just off the floor. Any suggestions baring in mind all I have is a Smith machine inc lat bar and low pulley and dumbells? __________________ Failure isnt falling down -* Failure is not getting back up To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-09-2004, 02:59 AM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,706	Sorry bro, natural movements would be better here. You are kindof looking for an injury doing this (smith machine). This is too controlled by the machine for my taste. If you want to use dumbbells then you can do lunges. Give them a try. Maybe also running bleachers would be nice and some leg extentions. Might want to work some hams too while you are at it. Ballance is a good thing. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-09-2004, 03:32 AM	#3 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,331 Blog Entries: 1	The only time I would use a smith machine would be for some heavy static holds. Load the bar up and when you cant hold it any more then twist the bar and walk away. I could use a smith machine, but I would only use it one out of every 5 workouts............ Change is good, but the smith machine is too limited. Bump what the Hackster said. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-09-2004, 08:30 AM	#4 (permalink)
JawD Still on the first step - its huge! Join Date: Sep 2004 Location: Lanchester Posts: 718 Blog Entries: 39	Actually, looking into it, I might try hack squats next week or just keep trying until it feels right. Ive been reading up on it : http://www.exrx.net/ExInfo/SmithSquat1.html That made an interesting read. I'm rotating by routine every month so I might swap between full squats, hack squats & lunges and see how that works. For the hams, I can only think if doing deadlifts using dumbells. As Ive said then for the calf, I just need a platform so I can get more range in the movement. Oh, Hackskii, what are running bleachers? __________________ Failure isnt falling down - Failure is not getting back up To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-09-2004, 11:22 AM	#6 (permalink)
JawD Still on the first step - its huge! Join Date: Sep 2004 Location: Lanchester Posts: 718 Blog Entries: 39	Haha, cheers James I think ;) __________________ Failure isnt falling down - Failure is not getting back up To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-09-2004, 09:06 AM	#5 (permalink)
James.Titor Guest Posts: n/a	thats a fcuking brilliant leg day. but DO NOT USE the gimp machine. aside from the obvious injury potential, it makes you a homo.

30-09-2004, 05:07 PM	#7 (permalink)
Z3R0-CooL Gym Addict Join Date: Mar 2004 Location: SouthWest London Posts: 369	id rather not do squats than use a smith machine to tell u the truth..... the only exercises i use a smith machine is shoulder presses that is only IF the free weight shoulder press rack is taken and there is no room in my gym to do military presses(standing) __________________ Remember: "Drugs should be utilized to maximize the results of a proper lifestyle, both training and DIET. They are not there to correct your errors." "Knowledge is Power. Keep Educating yourself!!"

02-10-2004, 04:56 AM	#8 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,018	Why dont you use the old fashioned style hack squats for a change? Just grab a bar behind your back and have heels raised on a block and squat down to pararell and back up,steve reeves favourite leg exercise.

02-10-2004, 10:46 AM	#9 (permalink)
James.Titor Guest Posts: n/a	they are called zerchers OSC. awesome exercise. but DON'T put plates unre you heels.

02-10-2004, 10:52 AM	#10 (permalink)
JawD Still on the first step - its huge! Join Date: Sep 2004 Location: Lanchester Posts: 718 Blog Entries: 39	Yeah, I was looking on exrx for my options and am going to try hacks on monday. __________________ Failure isnt falling down - Failure is not getting back up To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

02-10-2004, 11:01 AM	#11 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,018	They are also called hack squats after the bloke that invented them,hackensmit(sp)the russian bear who was an undefeated world champion wrestler about 100+yrs ago. Also they can be done with the bar between the legs rather than behind the legs

02-10-2004, 04:37 PM	#12 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,331 Blog Entries: 1	Zerchers Heres a little video. Hack Squats Just click on the start button. For James, somthing I found that follows his beliefs. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

02-10-2004, 05:17 PM	#13 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,706	Wow Hack, you have been doing some research huh? Those Zerchers look like a cross between deads and squats, squat at the bottom and a dead at the top. That would have to be murder on the forearms tho. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

02-10-2004, 06:59 PM	#15 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,018	I`ve seen some stuff simular to those with the bar held in the lap with a regular over hand grip and you just squat down to pararel and back up,my mate loves them but I cant do them throws my balance right out. tried the zercher vid winger but it wouldnt load.