back and leg routines

[Ronin]

Cheers TT, that pretty much gels with what I figured. The trainer I had when I started out at World had me doing all my squats in the Smith (complete with foam padding around the bar ). When I came to my current gym and started squatting I was initially wobbling all over the fucking place and had pretty much no idea how to squat properly.

Explains why the Smith is probably the least used piece of equipment in the place. And not a bosu ball in sight. But...what's wrong with the Ab Circle Pro???? Those things rock, they're gonna turn me into a fitness model with targeted, shredded, ripped, freakish, sexy, long, lean, washboard abs, cos it'll get me into my tummy-fat-burning zone faster than running :grin: :pfft:

[PeterDolan]

Shoulder press, incline chest press, decline chest press, single leg squats, one arm rows (when DB's aren't heavy enough), vertical leg press (heard of it being done, personally think it's dangerous as hell), standing calf raises, upright rows

I'm sure there are more

[trainlikeadog]

Shoulder press, incline chest press, decline chest press, single leg squats, one arm rows (when DB's aren't heavy enough), vertical leg press (heard of it being done, personally think it's dangerous as hell), standing calf raises, upright rows

I'm sure there are more

do you think that decline press is a worthwhile exercise?

[PeterDolan]

Of course, to a point

[Phedder]

Shoulder press, incline chest press, decline chest press, single leg squats, one arm rows (when DB's aren't heavy enough), vertical leg press (heard of it being done, personally think it's dangerous as hell), standing calf raises, upright rows

I'm sure there are more

Of course there's plenty you can use it for, the question is why use it in place of free weights?

[PeterDolan]

Shoulder press, incline chest press, decline chest press, single leg squats, one arm rows (when DB's aren't heavy enough), vertical leg press (heard of it being done, personally think it's dangerous as hell), standing calf raises, upright rows

I'm sure there are more

Of course there's plenty you can use it for, the question is why use it in place of free weights?

Injury rehab/prevention, equipment availability (something you and I are familiar with), exercise feel

[Phedder]

Ok I agree on the rehab/prehab part, and unfortunately lack of equipment can be hard to avoid so as a last option it's understandable, but what exactly do you mean by exercise feel? Learning a movement on the smith? Most people when/if switching to free weight would try using the same weight they could on the smith and that's a recipe for disaster. Any movement should be learnt with an empty bar to truly 'feel' the exercise.

[PeterDolan]

Probably irrelevant to you for your training but from a bodybuilding stand point, if a machine allows me to contract a muscle better than free weight then I'm likely to use it as a finishing move or towards the end of a workout when my CNS is fried, making it harder to stabilise the weight and focus on that muscle

[Phedder]

That never crossed my mind, but makes perfect sense. Thanks :nod:

[BarBrother]

Only thing i have ever used the smith machine for is inverted rows. but thats using the bar, not the actual machine.

[Monarchking]

pull ups

[tinytraps]

Shoulder press, incline chest press, decline chest press, single leg squats, one arm rows (when DB's aren't heavy enough), vertical leg press (heard of it being done, personally think it's dangerous as hell), standing calf raises, upright rows

I'm sure there are more

Of course there's plenty you can use it for, the question is why use it in place of free weights?

Injury rehab/prevention, equipment availability (something you and I are familiar with), exercise feel

I gotta disagree with you on this one bruv. It fixes you in a path which can put a lot of stress on a certain joint depending on how you set up. You dont have the benefit of training all the tiny muscles either. You go into a heavy free weight exercise then boom pec minor goes or one of the sits muscles goes down the gurgler. IMO wether your a bodybuilder, powerlifter, athlete, guido, fat f*ck whoever, leave the machines alone and stick to free weights.

[BarBrother]

Of course there's plenty you can use it for, the question is why use it in place of free weights?

Injury rehab/prevention, equipment availability (something you and I are familiar with), exercise feel

I gotta disagree with you on this one bruv. It fixes you in a path which can put a lot of stress on a certain joint depending on how you set up. You dont have the benefit of training all the tiny muscles either. You go into a heavy free weight exercise then boom pec minor goes or one of the sits muscles goes down the gurgler. IMO wether your a bodybuilder, powerlifter, athlete, guido, fat f*ck whoever, leave the machines alone and stick to free weights.

Totally agree with you harley, They are pretty much the devil machine for the people they are aimed at. they create muscle imbalances, undesirable forces at joints and I just cannot see any reason why someone would use this over free wieghts

[PeterDolan]

Of course there's plenty you can use it for, the question is why use it in place of free weights?

Injury rehab/prevention, equipment availability (something you and I are familiar with), exercise feel

I gotta disagree with you on this one bruv. It fixes you in a path which can put a lot of stress on a certain joint depending on how you set up. You dont have the benefit of training all the tiny muscles either. You go into a heavy free weight exercise then boom pec minor goes or one of the sits muscles goes down the gurgler. IMO wether your a bodybuilder, powerlifter, athlete, guido, fat f*ck whoever, leave the machines alone and stick to free weights.

What scenario are you talking about here?

[Henry]

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

hi

You haven't mentioned your current routine to advice you about the exercise.In general i advice you the following

start squatting

full squats

RDL

leg press/walking lunges

calf raises.

[Gym rat]

Or if you are bored with chin up's you could do rack chin's which I came across in the January/February issue of Flex.Rack chins are done with a wide grip on a straight bar set about four feet off the floor(either in power rack or a smith machine).Legs are straight and feet rest on a bench as you chin.Additional weight is placed on legs or in backpack.

[Yeah-Buddy]

Fuking flex magazine.. making up stupid exercises. What retarded advice. Just do fuking chins for christ sake.

[samuelNZ]

Fuking flex magazine.. making up stupid exercises. What retarded advice. Just do fuking chins for christ sake.

This ^ those mags are great, every second page is some new supplement advertising 4000% lean muscle gains in just 3 workouts!! I'ma buy them all and get massive and ripped like Ronnie Coleman. Easy :grin:

[Gym rat]

Flex is a great mag to read and there is always some great article about the latest supplement that has come out on the market or any new excerise for what ever muscle group that may be.With out Flex mag I would have not learnt about FST-7 training and overall Flex is good vaule for money :grin: .

[Specter]

Or if you are bored with chin up's you could do rack chin's which I came across in the January/February issue of Flex.Rack chins are done with a wide grip on a straight bar set about four feet off the floor(either in power rack or a smith machine).Legs are straight and feet rest on a bench as you chin.Additional weight is placed on legs or in backpack.

Use a swiss ball instead of bench, and they can be known as sissy chins..

[Android]

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

Have a look at a couple of videos of Charles Glass with Dexter Jackson.

There's some "unique" exercises in that to try out, just so happens to be one vid for Back and one for Legs from memory and lots of swearing he pushes Dexter along.

I tried the Leg Press sitting side-on and doing one-legged presses, outside of Hammy was worked hard for me which is something I can't hit with leg-curls.

There's a Smith machine exercise to look at nothing wrong with this machine at all, try it out I think Dexter and Charles have a good idea of what are effective muscle builders (although he didn't win...u decide).

For Back he hits some new angles with just machines. Sorry I forget where the vid is hosted, some muscle-mag website but google it and you'll see.

[Gym rat]

The videos of Dexter Jackson training back and quads withe Charles Glass can be found on flexonline.I thought the vids of Dexter training back and quads and hiting muscle fibers at diffrent angle were heaps diffrent then my training what I do for back and quads.

[tomsammce]

I thought the vids of Dexter training back and quads and hiting muscle fibers at diffrent angle were heaps diffrent then my training what I do for back and quads.

what a suprise...