trainlikeadog Posted October 27, 2010 Report Share Posted October 27, 2010 hey guys, im afraid im getting a little bored with my current back and leg routines and i can't seem to find a good one on the net. has anybody got an effective back or leg routine that they would like to share?? to increase size, stregnth, definition etc. thanks Quote Link to comment Share on other sites More sharing options...
Phedder Posted October 27, 2010 Report Share Posted October 27, 2010 How about posting up your current routine so we don't suggest anything you're already bored with :wink: Quote Link to comment Share on other sites More sharing options...
Jigga Posted October 27, 2010 Report Share Posted October 27, 2010 do platzs routine if you are man enough. squats for 10mins yeah budday! Quote Link to comment Share on other sites More sharing options...
PeterDolan Posted October 27, 2010 Report Share Posted October 27, 2010 Just look through the journals Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 27, 2010 Report Share Posted October 27, 2010 Do FST-7 training for quads and hamstrings it's hard but fun plus you get a wicked and mean pump from :twisted: and you leave the gym thinking man I need a zimmer frame. Quote Link to comment Share on other sites More sharing options...
mike27 Posted October 27, 2010 Report Share Posted October 27, 2010 front squatswalking lungeselevated heel db squatsjump,squatssuper set ham curls with extensionsback squatsback squattry diff feet positions on the leg presssingle leg dead liftstraight leg dead lift Quote Link to comment Share on other sites More sharing options...
Chemo Posted October 27, 2010 Report Share Posted October 27, 2010 What sort of rep range you hitting bro? What dont you do?If you want some new exercises to cripple you.Leg press for 20s, slow down, fast up, pause before lockout.next set 20+ fast as.Box squats, I thought these would be easier for me (knee injury) tried them and damn they take it out of you.Get a bench and a smith machine, trial it out to get the motion right smith machines can be weird. Go down stop on the bench power up. When theres little energy stored after the down motion its a bitch to get back up again. Gotta fire those quads and glutes hard. Follow up with plyos and jump squats till you cant :twisted: Quote Link to comment Share on other sites More sharing options...
tinytraps Posted October 28, 2010 Report Share Posted October 28, 2010 Do not use the fucking smith machine for squats!!!!! that has go to be the biggest piece of shit ive seen on this site. period.low box squats close med or wide, front squats, olympic squats, work up to a max then do some back off sets, 20rep squats, lots of heavy singles doubles triples.for back try some of the olympic movements, powerclean hang clean hi pulls. Did hi pulls as my main exercise yesterday and have got the worst cramp in my rhomboids and traps. kroc rows ( get a heavy ass weight and rep till failure shoot for 20+ on db row) same with shrugs. Big fan of the basics, hit them hard and youll do good.And dont squat on the smith machine Quote Link to comment Share on other sites More sharing options...
Chemo Posted October 28, 2010 Report Share Posted October 28, 2010 Oh whys that? Back alignment? Unsafe? Quote Link to comment Share on other sites More sharing options...
tinytraps Posted October 28, 2010 Report Share Posted October 28, 2010 its stupid. It fixes you in an unnatural position. All squats and major compound moves should be free weight IMO Quote Link to comment Share on other sites More sharing options...
Chemo Posted October 28, 2010 Report Share Posted October 28, 2010 Perhaps for a full squat, but I wouldnt say the smith machine is bad. You can replicate a hack squat movement, and with the box squats ive been doing I feel its safer for an exercise im not fully accustom to, and I can load it up heavy, with no unnatural feeling at all. Quote Link to comment Share on other sites More sharing options...
PeterDolan Posted October 28, 2010 Report Share Posted October 28, 2010 TT's a PLer so you'll have to forgive himBut if you are able to squat free weight then fill out your sack and fucking squat otherwise go join the girls in a pump class Quote Link to comment Share on other sites More sharing options...
Chemo Posted October 28, 2010 Report Share Posted October 28, 2010 Well my gym doesnt have a cage, just a smith, good for me with an injur but not so good for TT and the rugby boys im guessing.Im not so keen on trying to olympic lift 100kg up to my shoulders to squat either.Leg press for lyfe >:3 Quote Link to comment Share on other sites More sharing options...
trainlikeadog Posted October 28, 2010 Author Report Share Posted October 28, 2010 now now everyone to their own style...even jay cutler uses a smith. Quote Link to comment Share on other sites More sharing options...
tinytraps Posted October 28, 2010 Report Share Posted October 28, 2010 Stop being a retard. Smithmachines put you at more risk of an injury because they fix you in a line of movement.Oh and your not doing box squats. And if your gym aint got a squat rack change gyms. Quote Link to comment Share on other sites More sharing options...
startinfromscratch Posted October 28, 2010 Report Share Posted October 28, 2010 Stop being a retard. Smithmachines put you at more risk of an injury because they fix you in a line of movement.Oh and your not doing box squats. And if your gym aint got a squat rack change gyms.this is true - it is a higher risk of injury. Its the as having shoulder problems, sometimes you can DB press, but not BB press, because you are locking your body into one forced plane of motion.IMO smith squats arent going to make it easier on your knees bro, just easier on your stabiliser muscles. just my 2c Quote Link to comment Share on other sites More sharing options...
PeterDolan Posted October 28, 2010 Report Share Posted October 28, 2010 now now everyone to their own style...even jay cutler uses a smith.Only cause his hip used to be too fucked get under a bar, now he's back to squatting again Quote Link to comment Share on other sites More sharing options...
PeterDolan Posted October 28, 2010 Report Share Posted October 28, 2010 IMO smith squats arent going to make it easier on your knees bro, just easier on your stabiliser musclesYup, if it's nicer on your knees you want, front squat Quote Link to comment Share on other sites More sharing options...
Chemo Posted October 29, 2010 Report Share Posted October 29, 2010 Lol front squats is how I injured my knee! was my absolute favorite exercise up until then. Quote Link to comment Share on other sites More sharing options...
Ronin Posted October 29, 2010 Report Share Posted October 29, 2010 At the risk of seeming ignorant, what is a Smith machine good for? Other than fodder for internet brawls, that is :pfft: Quote Link to comment Share on other sites More sharing options...
Jigga Posted October 29, 2010 Report Share Posted October 29, 2010 At the risk of seeming ignorant, what is a Smith machine good for? Other than fodder for internet brawls, that is :pfft:BTN Press Quote Link to comment Share on other sites More sharing options...
Phedder Posted October 29, 2010 Report Share Posted October 29, 2010 At the risk of seeming ignorant, what is a Smith machine good for? Other than fodder for internet brawls, that is :pfft:Ego boosts Quote Link to comment Share on other sites More sharing options...
Chemo Posted October 29, 2010 Report Share Posted October 29, 2010 "Ego boosts"T___T" FMLCant a fulla use a smith without copping all this shit.lol <3 nzbb Quote Link to comment Share on other sites More sharing options...
Phedder Posted October 29, 2010 Report Share Posted October 29, 2010 Just bustin' balls mate Quote Link to comment Share on other sites More sharing options...
tinytraps Posted October 29, 2010 Report Share Posted October 29, 2010 Its a piece of shit equipment that needs to be thrown out with bosu balls wobble boards and the ab circle pro. Even with BTN press youll be better off doing it free standing. Quote Link to comment Share on other sites More sharing options...
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