Strength Weight Training: Anything and Everything II

[raskolnikov]

I'm close to just ditching almost all calf isolation training, just seems like a waste of time for minimal results for effort.

Start doing double unders. Amazing for calves.

 

[Kram]

Start doing double unders. Amazing for calves.

I can't skip for shit.

 

[Coolangatta]

I was reading that if you train legs twice a week, do a quad dominant lift on one day and a hamstring dominant one on the other.

So I’m just trying to figure out whether the trap bar deadlift or Zercher squat should be my main quad lift or not.

The way I trap bar DL, it definitely hits my quads more, that’s where I feel it the most. And the loads are heavier than Zercher.

I definitely want to keep both lifts in my routine but I think one of them needs to become a secondary lift as the best hamstring dominant lift I could do is RDL/SLDL. It’s the only barbell exercise I’ve done that I feel it in the hamstring which you should if you’re doing them well enough.

I do Bulgarian split squats as a secondary lift.

I can’t do leg curls, leg presses or hamstring curls but that’s okay as I’m averaging 11-16 sets per leg session with just two- three exercises.

The volume is good enough. But yeah, just looking for some feedback on which lift out of trap bar dead’s and Zerchers I should make secondary as I want a hamstring dominant lift to be a main lift and I’m going with RDLs for that.

 

[Glorfindel]

Really starting to subscribe to the 'strength is mostly neurological' philosophy.

There’s also the “strength is a skill” side of the equation.
Ie if you want to get good at specific exercise (eg bench press) you need to be doing it pretty regularly to maximise proficiency like any other skill.

 

[Themanbun]

There’s also the “strength is a skill” side of the equation.
Ie if you want to get good at specific exercise (eg bench press) you need to be doing it pretty regularly to maximise proficiency like any other skill.

Agreed! That's why I run 4-5x full body workouts a week.

 

[Kram]

Nearly hurt myself badly this morning ironically doing something easy.

Low weight high rep calf raises on the smiff machine moved forward to leave it thinking the bar was locked but it wasn't, so had to drop it from a very awkward spot behind my back. Lucky it was only 40kg instead of 80.

 

[Mofra]

I was reading that if you train legs twice a week, do a quad dominant lift on one day and a hamstring dominant one on the other.

So I’m just trying to figure out whether the trap bar deadlift or Zercher squat should be my main quad lift or not.

The way I trap bar DL, it definitely hits my quads more, that’s where I feel it the most. And the loads are heavier than Zercher.

I definitely want to keep both lifts in my routine but I think one of them needs to become a secondary lift as the best hamstring dominant lift I could do is RDL/SLDL. It’s the only barbell exercise I’ve done that I feel it in the hamstring which you should if you’re doing them well enough.

I do Bulgarian split squats as a secondary lift.

I can’t do leg curls, leg presses or hamstring curls but that’s okay as I’m averaging 11-16 sets per leg session with just two- three exercises.

The volume is good enough. But yeah, just looking for some feedback on which lift out of trap bar dead’s and Zerchers I should make secondary as I want a hamstring dominant lift to be a main lift and I’m going with RDLs for that.

My leg day is bulgarian split squats straight into trap bar deadlifts as my first two exercises.
I use a bunch of 15kg plates (instead of 20s) as I get a little closer to the ground/greater ROM.

I often finish with slow SLDLs as well. Long femurs so there's a little bit of 'sliding' with the pads on the hamstring curl machine.

I do end up running/cycling a fair bit through so often only have one leg day per week - and it's my favourite gym day.