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Powerlifters actually do a lot of high reps/high volume for their assistance lifts. It's definitely not heavy all the time. Also, there are about a million exercises that are better than leg extensions if strength is your goal. IMO you would be much much better off replacing leg extensions with something useful like light squats done for 10-12 reps.
Powerlifters actually do a lot of high reps/high volume for their assistance lifts. It's definitely not heavy all the time. Also, there are about a million exercises that are better than leg extensions if strength is your goal. IMO you would be much much better off replacing leg extensions with something useful like light squats done for 10-12 reps.
what if my routine already incorporates squats?
i kind of ran out of ideas and thought that might as well lol
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keep squats
other accessory leg exercises id say 8-12 to build mass and to target weaker points in the leg
but i dont know what your weak at so i can't say
what i do is assess my weak points and choose accessory exercises accordingly
keep squats
other accessory leg exercises id say 8-12 to build mass and to target weaker points in the leg
but i dont know what your weak at so i can't say
what i do is assess my weak points and choose accessory exercises accordingly
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I'm going back to 5/3/1 starting Monday. I know the program calls for 4 days/week (OHP, pull, bench, squat), but I might be running on a tight schedule for the next couple of months, meaning I would only lift 3 days/week. What do you think of using OHP as assistance on bench day? My program will look like this:
i kind of ran out of ideas and thought that might as well lol
I'm a believer that if you want to be good at something you should do it over and over again. Adding another squat session will only make you stronger. I like to squat at a minimum twice a week, 1 heavy and 1 light day. 3-4 would be ideal if you can handle it. But you have to be smart, you can't go all out every squat session when you squat multiple times a week.
And yeah, like JC said, if you notice some areas lagging then pick exercises that target those areas. Choose your exercises wisely or else you are wasting your time!
I'm going back to 5/3/1 starting Monday. I know the program calls for 4 days/week (OHP, pull, bench, squat), but I might be running on a tight schedule for the next couple of months, meaning I would only lift 3 days/week. What do you think of using OHP as assistance on bench day? My program will look like this:
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Quote:
Originally Posted by broken_arrow
Hey guys, need your opinion.
I'm going back to 5/3/1 starting Monday. I know the program calls for 4 days/week (OHP, pull, bench, squat), but I might be running on a tight schedule for the next couple of months, meaning I would only lift 3 days/week. What do you think of using OHP as assistance on bench day? My program will look like this:
I don't do leg extensions as it is not a very functional exercise. Stick to leg presses, hack squats, and split squats for better carry over to the squat. Furthermore, leg extensions done at a heavy weight and high speed creates shear force at the knee putting more stress in that area. Not to mention, a majority of people are already quad dominant. It depends on what your fitness goals are though. Do them at a lighter weight for reps to get a good pump if you want to go for size but personally I wouldn't program that exercise for myself or others.
front squats, paused squats, box squats, zercher squats, zercher squats off pins, squat to pins/ pin squats, leg press
unilateral exercises - lunges, reverse lunges, one legged leg press, bulgarian split squat, speed skater squat, step ups
just to name a few
I will add romanian deadlifts for the hams
like others have said already, there is no point at all to go heavy with isolation exercises like leg extensions if you are already going heavy with squats
if you focus too much on gaining strength for the quads, you will become like me and become quad dominant, and setting up yourself with a world of hurt (muscular imbalance) and disalign your body's squat movement pattern
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3x weight on joints
