General Discussion Triathlon Talk » I need ot change my lower body workout. Rss Feed  
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2014-06-10 11:44 AM

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Apple Valley, Minnesota
Subject: I need ot change my lower body workout.
I am looking to change what I am doing, I mix up the order. I am looking to target the psoas and hamstrings, I feel that I have a large imbalance between my quads and hamstring.

Currently I do:
leg press
free weight lunges
leg curl
leg extension
calf raises

I know I should probably swap the leg press with a squat, but I don't think I can stabilize the load I do safely (680# 12 reps), I would guess that would translate to a ~400 lb squat, I have tried it on the smith machine and can't get enough natural movement and it feels awkward. I should work on the squat any suggestions on the load and methods to actually get benefit opposed to harm? I do upper and lower each 2x's a week, usually 4 sets, 12,8,8,6(goal) with 2,3 being more weight and the last set at max.

I also know I should be doing deadlifts, but am not confident in doing that safely as well, any pointers on how to do a safe deadlift would be great.




2014-06-10 7:50 PM
in reply to: GotBackup

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Louisville, Ohio
Subject: RE: I need ot change my lower body workout.
If you are confident of the areas you'd like to target, I would recommend checking out www.exrx.net. IMO it is the best weight training site I've come across. It has a section with a body map you can click a muscle or muscle group and it will give you all of the exercises that work that area along with .gif images of proper form.
2014-06-10 8:02 PM
in reply to: jchite84

Regular
272
1001002525
Apple Valley, Minnesota
Subject: RE: I need ot change my lower body workout.
Thanks, The site looks like it could be useful in tailoring my plan. I will also try going lower on the bar, to get those stabilizers firing.
2014-06-11 11:03 AM
in reply to: GotBackup

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Subject: RE: I need ot change my lower body workout.
Personally, I'd recommend dropping the number of exercises per workout, up the weight, then add another set after your heavy 6 rep. set.

Set 5 - immediately after set 4 using the same weight as set 1 - go to failure.


2014-06-11 6:02 PM
in reply to: #5010133

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New user
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Subject: RE: I need ot change my lower body workout.
GHR back raises and weighted hip raises with your back elevated on a bench are my favorites for hamstrings.

To learn how to squat properly I highly recommend a few sessions (or more) with a trained professional, but in the absence of that.. start light til you get the form down. Squat to a 16" box at first focusing on keeping your chest up, your knees out and your weight on your heels. I wouldn't recommend jumping right up to 400" til you know you're stable on your feet and aren't going to get laid out by the bar :-) Good luck!
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