JawD

Hey folks,

Ok, so Ive been training again since around October. In that time Ive read loads, watched loads, and done loads. but Im just not happy with my leg routine.

My issue mainly is that I know I should include Squats and Deadlifts. Ive been doing Squats using Dumbells and Straight Leg Deads using Dumbells. Today I used the smith machine in the gym (doesnt have any bars :crazy: ). While it wasnt that bad I just wasnt satisfied with the routine.

What I ended up doing was 40/60/70/70 with 10 reps at each. From 60 I was feeling my knee a bit and also had to wrap my towel around the bar. When doing the 70's I found that I was thinking more about my aching neck than I was concentrating on pushing through. I also felt that the smith made the movement somewhat unnatural and restricted. In the end, I was at say 80% and just didnt feel satisfied at the end. Didnt feel my form was right nor did I feel I was pushing my legs as I can.

On the flip side, when I do leg presses instead of these, like last week Im pressing at the moment 145kg and at the end really feel like Ive done all I can.

I also tried deadlifts using the smith machine. As even with the DBs Im not totally happy with my form but I just get on with it. Didnt have to manty issues with the smith and where with DBs Id been using 2 x 26kg, with the Smith I was using 70kg. So, I think I'll persevere with the smith for those.

So, my questions are:

Squats - Should I go back to DBs where I get better form, persevere with the Smith machine, or keep doing leg presses where I maybe get more effort in and out.

Deadlifts - Again, better to keep trying to get the smith right by tweaking form?

The, id appreciate any comments on my overall routine, example taken from today.

Squats (DB or Smith) or Leg Press - 2 x Warmup 2 x working (ie 40/60/70/70)
Deadlift (DB or smith) - 2 x Warmup 2 x Working (ie 40/60/80/80)
Calf Press - 2 x warmup 2 x working (ie 55/85/105/105)
DB Lunges - 2 x Working sets (ie 14/14)


Thanks alot.

tommy28

hi jawd.

its kinda hard to comment on your leg routine without knowing what your goals are, but there isn't a great deal of volume to the routine you've outlined.

You seem aware of the value of squats and deadlifts, but you train in a gym where there are no barbells with which to squat or deadlift.

You also say that you feel using the smith machine 'unnatural and restricted.'

And finally you admit that you are not satisfied with your leg routine.

I'm not sure if your personal circumstances would allow you to change gyms, but if they did, i would suggest doing so and finding one with a decent amount of equipment - ie. one with a squat rack!!

genan

gym with no barbell? that must be a first find a new gym ASAP

JawD

Thanks for the replies. At the moment Id say my goals were (1st) Drop the fat %. Im aware its tough to build muscle while cutting but also that as a fairly new trainer (or at least one with not that many gains), I will gain some despite only about 2000 - 2500 Kcal per day. Anyway, that aside, changing gym would be an issue at the moment. Its on the way to work and I train midweek at 6:30am. I dont want to change anything that would nudge me out of that routine.

JawD

Hmm, re-reading my post Im not sure if my routine was clear enough so a slight edit would see it as

Squats (DB or Smith) or Leg Press - 10 x 40, 10 x 60, 10 x 70, 10 x 70
Deadlift (DB or smith) - 10 x 40, 10 x 60, 10 x 80, 10 x 80
Calf Press - 10 x 55, 10 x 85, 10 x 105, 10 x 105
DB Lunges - 10 x 14, 10 x 14

(if the last two sets get to 14 I up the weight)

Since posting this, and thinking of it, I think I'll stick to the smith machine and just keep trying to tweak my form and up the weight each week. though I think it best to get my form spot on before thinking too much about the weight. Also get a thicker towel for my neck

Robbie

Ditch the Smith machine, it is no good for your form and you can't squat properly with one.

Make a decision on which is more important, building muscle or keeping your morning routine...

__________________
My Journal

JawD

Keeping my morning routine. Ive a 4 month old bairn and training after work is simply out of the question. Im really chuffed with myself for getting back into this the way I have. Once you then get used to the mornings it no bother at all. In fact, I love it, gives me a real lift in the morning. So, yeah, mornings are in. Not the best gym but so long as Im finding a way to overload then so be it. Most of my stuff is DBs or Cable but Ive found the smith can be handy.

So, dunno. Still pondering the Squats. Maybe I should go back to DB Squats.

Ie been reading one of my old routines and as Im coming up to my 10 week change I may do that. Basically drop to 4-6 reps but increase the weight and no of sets. Much to ponder.

Robbie

I work out at 6:30 so I know what you mean ;)


Is there no other gym around you?!

__________________
My Journal

JawD

Well, there is a springs, but its awful. The one Im at is actually pretty good (apart from being busy on a saturday at the moment, early mid-week is fine). The downside to the one Im at is no BBs. Odd but true. Decent set of DBs though. So, most of my stuff is Cable & DBs and I dont really mind that much. I tend to use the smith for bench/incline bench (every other week) and now I was trying squats and SL Deads with it.

I dunno. Tempted to persevere with the squats. I reckon they are too much of a must do not to do! So then its either the DBs or the Smith.

Robbie

I left the first gym I joined as they had no squat rack...


Squats without a barbell aren't quite the full body workout they should be!

There must be loads of gyms in Newcastle surely!?

If you're going to do bench press, you would be better doing them with DB's

__________________
My Journal

JawD

Ah right, Ill keep with the DBs then cheers. There are loads of gyms in newcastle aye, but its more where they are to where I am. Mind, we're looking to move by mid year (depending how the housing market goes but thats another discussion!) so Im likely to be changing gyms anyway if I do.