nathanlowe

I can no longer do squats at my gym. The machine i was used for them is killing my traps. Already have tight traps and this flares them up.

Ive decided to go for a leg routine of
leg presses, romanian deadlifts and dumbbell lunges all at 4 x 6

As ive never done Romanian Deads before, i have been looking for tutorial videos on how to perform them.
I came across this, would you guys say this is a good display of how it should be done to target the hamstrings ?

http://www.youtube.com/watch?v=5eZA_QDy9cY

corbuk

can some tell me what is better Romanain deadlift or deadlift , and what's the diffrence ?

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------------ personal stats -----------
Age - 15
Hieght - 6ft 1
sex - male

--------------Stats ----------------
Db Bench- 60kg ( I want 100kg)
Deadlift- 110kg ( aiming for 140kg)
squat - 80kg ( 2 months till 100kg)
back row - 97.5kg ( just keep increasing 2.5% every week)
legs press - 220kg
-------------best 1.5 mile run-----------
10.20.0

Lost Soul

front squats or get a towel, RDLs are not a replacement for BB squats

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nathanlowe

I never said they was a replacement for barbell squats.

At the moment there isnt a squat rack. Only smith machine or these machine squat things.

Romanian deads, leg press and lunges will hit all areas of the thigh.

Would smith machine front squats, leg press and lunges be more benefitial ?

Lost Soul

In effect removing squats means another lower back and hamstring movement and one less quad dominant movement

Clean the olympic bar off the floor into the front squat position, train your quads

Leave the back work for back day or use the RDL as a ham exercise after quads as your core may give out doing deads first

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nathanlowe

I wont be able to clean an olypic bar with so much weight on. Ill be asking for injury.

Leg press and lunges are definatly in.

Would it be best to do still leg deadlifts, leg extensions or lying hamstring curl ?

redman

Hmmm.

Mate IMO the squat is the single most important movement. Not a machine squat or a smith but a barbell squat, back or front.

This is even more true if you are a rugby player.

Find a way to squat...

Like Lost Soul said clean the bar and front squat even if it means doing a few more reps to work your quads it worth it. You machine squat 57.5kg for 5 reps so I guess you could clean 35-40kg I bet thats enough weight for you to get a good amount of work for 12-20 front squats. Cleans are very usefull in their own right at developing explosive sprinting power.

Get someone, or better still 2 solid quality spotters to hand you the barbell across your back....

Lost Soul

Why would you injur yourself?
I dont know anyone injuring themselves doing this especially if you are using 50 odd kg on a machine for 5 reps
Most people should clean 50-60kg and if you can do that followed by 20 reps you will be far better off that any suggestions made yet

squats 3 x 20
leg press 5/4/3
DB lunges 10/8/6
SLDL 12/10/8

Thats enough


Correct

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DrDeo

I train at home and can't afford a squat rack just yet. I'd got to the point early on where I just couldn't back squat, (too much weight to get over my head for the second set) so I started with front squats.

It actually felt a bit odd at first,(i guess this was just bad form) but I'm glad I keep this one in the routine.

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MrGum

Squats rule! I am on 52k at the moment. I clean it, then bounce it over my head and do 20 rest - pause. Bloody knackering! But I love it!
Then I do another 20 in sumo stance!
Then I lie down for a while.

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want2getstrong

just clean the weight like lost soul said and front squat it, i suppose you can do smith machine back squats and just do close stance squat work, i find this works well to work legs, however i dont do this as a powerlifter.

but I have done back squat smith machine work before to ust below parallel for reps, dont go to a1 rep max or near it, just do around 6-10 solid heavy reps. you should be ok on this for now