Do three sets of 15 reps. December 14, 2015, 5:25pm #1. i just have readen this article T NATION ... i have in my home gym leg extension… Idk if this means anything but I hyper extended/sprained my knee playing basketball and was out around a month after starting to do leg extensions. Mar 12, 2019 - This Pin was discovered by Andrew Gioe. ALN 2,776 views. Competitive bodybuilders love them. Oly lifter's bang them out help keep their knees healthy. It hasn't given me any trouble with knee pain, and it really seems to help get that nice tear drop thigh. There are a couple of issues with the leg extension that can be problematic. Press question mark to learn the rest of the keyboard shortcuts. But as a performanceenhancement coach who gets a lot of corrective training projects, I'm more interested in risk-to-benefit ratio (maximize benefit and reduce the ris… I just wonder if I'm doing some sort of chronic damage to them which will bite me down the road. It's not really a natural movement like squatting, but I feel that as long as the work load isn't too heavy then it's fine for muscle gain. It's accused of creating chronic knee irritation by creating highly compressive forces at the patella-femoral joint, leading to breakdown of the joint surfaces. Compared to full squats, though, leg extensions rank very poorly in workout efficiency. In fact, while they can be useful toward the end of your workout, they probably aren't even among the top 20, because single-joint moves just don't deliver much bang for your training buck. So it's literally my 2nd week. Hypertrophy for muscle growth. And I do them slowly and really focus on contracting the mussel. But I haven't read a single person who trains athletes or just functionality recommend them. r/bodybuilding: News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training … I could even make a case that it might help to maximally strengthen these structures to a greater extent than other exercises, as tissue adaptation is specific to the degree of stress. 6'2 200 LBS 21 years old Intermediate bodybuilder Squat I usually work up to 335-365 depending on how that workout is going. Illustration of marked, quadriceps, sport - 44124068 Dbb prijs; 350 euro voor de 2 apparaten samen. Calves would be 3 to 3.5 plates seated. I know people who cannot look at a leg extension machine without feeling pain. If I have 15 reps - I will count in my head 1,2,3,4,5,6,7,8 and then reverse the count to 7,6,5,4,3,2,1 so … Optisch misschien niet het mooiste (bekleding niet meer netjes) maar functioneren meer dan prima. By using our Services or clicking I agree, you agree to our use of cookies. Its really difficult for me to explain, but the "safe" way comes from the mentality of simply flexing your quad in a tight and controlled manner, rather than the mentality of pushing the thing up and out with your shin/ankle - if that makes sense. Obviously relative to the user, but is there a certain weight you should probably not go over? It gets the part of the hamstring that Deadlift and Squat variations don't do a job of hitting. I also know people who can pump out reps for an hour and worship it as a god that gave them big legs. the Leg extensions are the main exercise in firming up the patellar ligament and quadriceps addition for the knee. Extensions would be 145-175 for sets of 10-12. Sit in a leg extension machine and with the pad against the bottom of your shin and your back flat against the back of the chair. To avoid any unnecessary loads on my knee joints, I do my leg extensions unilaterally. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. A lot of people say it will permanently fuck up your knees if you go heavy on it. Panatta Leg Extension Speciale rehab lijn met een vario systeem waardoor de druk op de knie gelijk is gedurende de gehele beweging. light_night. The threat is in the sheering force applied to the ligaments in the knee, specifically the PCL. just keep everything tight, and dont release the tension at the top of the movement. Locatie: Oude-Tonge Groeten Niels Dec 23, 2016 - Why I Rarely do Leg Extensions. Thanks mate - I sort of get what you are talking about although I have only worked on it for one day. This was on a relatively low weight(15-20 reps per set), never touching that machine ever again. I do them because I love the pump. I personally do Leg Curl variations twice a week, 3 sets of at least 10 reps. Glute Ham Raises are better if you can do them. Exercising for bodybuilding Target muscles are marked in red. Discover (and save!) SixPecs was build to inspire you to have a healthy and awesome lifestyle.We are dedicated to deliver awesome video contents throughout your training. Don't do them too heavy though and don't lift your ass off the seats. The Exercise Guide has exercise videos, photos, details, community tips and reviews to help you reach your fitness goals As much as you may have wanted to see them here, leg extensions and curls didn't make the cut for this list of the 10 best leg exercises. Whether it is damaging or not with moderate weight, I personally couldnt say but I personally avoid it. Find a different exercise. Vraagprijs: 600 This is also the challenge of replacing the leg extension. Since a joint is better able to withstand tensile forces from compression as opposed to shear, it therefore follows that leg extensions place increased stresses on the knee joint compared with multi-joint lower body exercises. The gym dude but not the official PT offered to help me start out. You could do free weight alternatives of course, but machines are easier so for me it's nice way to get some more volume in at the end of the workout when I'm tired and to work on a potential weak point. keep everything under tension. Yes, the squats, lunges, and especially the leg extension are leaving out one very visible muscle, the rectus femoris (RF). Imo the only time extensions are dangerous is when you're lifting your ass off of the seat because you're trying to move too much weight, thus putting all pressure on your knees. Press J to jump to the feed. Learn to perform every exercise! and do slow controlled reps. taken from another subreddit comment, here is some of Brad Schoenfeld's thoughts on the exercise. Apr 25, 2015 - Step-by-step instructions on how to perform machine leg extension exercise using perfect technique to achieve best results out of this isolation exercise. The ACL in turn opposes the quadriceps by trying to prevent translation of the tibia. Don't swing the weight either, go for slow reps. I've also read this, and I never use more than 100lbs. Do you feel I should be worried as I'm sure I didn't use anywhere close to the right form? Yeah its not the kinda lift you go for 1RM's in. Saved by BodyBuilding … The posterior cruciate ligament prevents posterior movement of the lower leg in relationship to the femur. Not only it will helpyou build your muscles, but also keeps yo… When you start using the whole stack, I'd stop. Still painful? In other words, try it out. Leg Curls are good for your knee. Leg extension alternatives engage more leg muscles, like the glutes and hamstrings. Leg Extension Worthless. I realize the thing you push on moves in a fixed position, but I find that if you push up and more toward yourself - rather than up and out away from you - it helps too. People say leg extensions are bad because they can wear on the knees and because your quads already get a lot of work from squats. He told me to do squats, leg extension and leg … Part of the series: Weightlifting & Bodybuilding Workout Routines. You have to see if they strain you personally and keep the weight fairly light (just use your head when it comes to the weight really). I have really bad knees, i cannot squat at all, However i can do leg extension with the whole stack, with little strain on my knee, However i have also heard a lot about it being bad for knees, I think it might differ person to person. Cookies help us deliver our Services. However, I've worked them back in and have come to realize it can be mostly avoided. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. What is considered low weight for leg extensions? your own Pins on Pinterest Hierbij bied ik 2 gebruikte Panatta machines aan. Leg Workout Extension The difference between a knee extension and a squat, for example, is that squatting involves a “pushing” motion through all of the lower body. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. On the other hand, I would say that leg extensions would be contraindicated for those with existing knee problems, particularly when they involve the ACL. Stay tune and enjoy videos prepared. Pike leg extensions require little-to-no equipment and are a knee-friendly way to pump some blood into your quads. It should be noted that in closed chain movements (i.e. The leg extension machine has been demonized in the fitness industry for the last two decades. If you get pain, attempt to make some adjustments. I'll do at LEAST 10 reps so that my form is good, sometimes going up to 15 or so reps. As a beginner, you're safe. I don't think there's much risk to low weight, high reps though. Extend both legs out until your knees are straight, then lower the pad back down. What’s more, leg extensions tend to heighten stress to the anterior cruciate ligament (ACL). Cookies help us deliver our Services. I'm brand new to bodybuilding at 35. As soon as I started working with manageable weight and focusing on tensing the quad rather than pushing the weight up outward, it fixed everything. Leg Curls are good for your knee. TD;LR See if it hurts your knee at a reasonable weight, if it does then avoid it. Nordic Curls are another good option. Should I be worried at all?? They really do seem to hit the spot, and I've never gotten injured doing them. The leg extension is a totally synthetic movement that has no parallel in sport or other exercises. I just stick to squats, leg press and maybe lunges for quads, Imagine doing this to your knees... http://www.dailymotion.com/video/x31tmo1. I always say to do what works for you, so this isn't a video saying that you shouldn't do leg extensions. There’s a little advanced geometry here, and the results are an extraordinary feel in both leg extensions and leg curls. Just don't go stupidly heavy. Previous article How to Burn 900 Calories in Just One Hour. For one, loading is applied perpendicular to the long axis of the tibia—a fact that creates shear force at the knee joint (alternatively, loading during multi-joint movements such as the squat is mainly compressive, with forces applied parallel to the long axis of the tibia). Mind muscle connection, squeeze the rep rather than just move the weight. NEVER DO PULL-UPS LIKE THIS! Source: My coach makes me do them and now my knees feel fantastic. For athleticism you want to do closed chain movements, such as glute bridges, single leg hip thrusts, rdls etc that recruit the whole hamstrings. I fucked up my right knee on extensions before. I know some physical therapists continue to use the leg extension as a rehabilitation exercise, but based on the research I’ve seen this practice remains questionable. Thanks for the reply. Illustration about Leg Extension. 2:03. squat, leg press, etc) the hamstrings are activated as co-contractors and exert a counter-regulatory effect on the pull of the quadriceps. There is this guy... http://www.dailymotion.com/video/x31tmo1. Our strength coach has nothing against them, but doesn't think they're helpful for sports. Leg extensions = bad for knee Leg curls = good for mass but useless for athleticism. It can actually be a really good excercise to strengthen your vastus medialis and relief tension in your knee. HOW TO LEG EXTENSION Targets: Quadriceps Equipment Needed: Leg ... ReddIt. leg extension might be good for bodybuilding, esp for bringing up the VM… but functionally they’re pretty useless (if you participate in sport) - Mainly because they train a motor pattern that you’d never use and they put a shear force across the knee which isn’t very healthy…just my 2 cents. These are two exercises I frequently see pop up in conversation that they are bad for your joints/ligaments, and that if you are going to do them, do them light-weight. He told me to do squats, leg extension and leg curls. You can see more benefits about leg extension Reddit I have fucked up my knees on extensions before. Curls would be around 90-110 lbs. leg extension exercises benefits. Yes I could 3 sets of 10 reps in between same of leg curls, and considering it was my first time lifting ever, I could not be moving more than 30Kg although I didnt look at the weight (was set by the trainer). If you have no previous knee issues then you'll be fine. These two antithetic actions place a considerable amount of stress on the ACL, and can potentially injure the ligament. Don't risk doing a workout improperly! I have found that my count method helps a lot too. It gets the part of the hamstring that Deadlift and Squat variations don't do a job of hitting. Press question mark to learn the rest of the keyboard shortcuts. These exercise attention on strengthening quad by yourself and, hence, strengthen key addon for the knee at an equivalent time. The key with these is to press the shins into the floor the drive the upper body back into the starting position. Cain Velasquez unsurprisingly gets a lot of injuries. So I did 10 reps of each for 3 sets. The leg exercises you're doing have a glaring hole. The RF is the big muscle that can be seen in the middle of the quads. HIT style leg extension and back squat superset. That said, the aforementioned factors should not have a detrimental effect on someone with healthy knee joints provided the exercise is performed properly. I put them at the end of my workout so that the weight I can do is pretty light. Leg Extensions - Bodybuilding, Fitness, Training, Workouts is a popular song by MyBodyBeats, Tammie Leady | Create your own TikTok videos with the Leg Extensions - Bodybuilding, Fitness, Training, Workouts song and explore 0 videos made by new and popular creators. I'm brand new to bodybuilding at 35. And the prompt way to start your fitness regimen off, by considering this advisable note based on experience, by start adding leg muscles in your schedule workout plan list to strength your lower body by using the best leg extension/curl machine at your home gym. During performance of the leg extension, the quadriceps reacts to the movement by pulling the tibia forward (a phenomenon called tibial translation). Leg extensions are extremely popular in bodybuilding and hypertrophy training, yet still, they are rarely performed exclusively, instead they are included in addition to squats, split squats, lunges, leg presses, hack squats and so on. Don't avoid it just because there is a potential for some discomfort though. Single leg leg press is 135-155. Louie Simmons on Bodybuilding April 5, 2020 October 7, 2011 I was going to call this “Westside for Bodybuilders” but I didn’t want Louie, Dave Tate, and Jim Wendler making a funny YouTube video about me, or kicking my ass. There is a big moment arm during the exercise and the pivot point takes a ton of sheering force preventing the joint from dislocating. Immediately after, I use both legs with the same weight and do double the reps than the unilateral sets. Leg Extension Workouts for Weightlifting & Bodybuilding. Leg Extensions. I just try to push through it. So it's literally my 2nd week. Bodybuilding. Keeping that in mind, it’s worthy if you give more priorities and time to build up your leg muscles, improve your flexibility and train your hamstring and quads to become even stronger! Bodybuilding at 35 translation of the hamstring that Deadlift and Squat variations do n't there! Touching that machine ever again subreddit comment, here is some of Schoenfeld. There a certain weight you should probably not go over you feel I should be noted that in chain. Bodybuilding workout Routines say to do squats, though, leg extensions also the challenge of the. Bekleding niet meer netjes ) maar functioneren meer dan prima opposes the quadriceps by to! Also know people who can not be cast, more posts from the bodybuilding.... 'M quite worried now that unknowingly I would have stuffed up my right on... 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After, I personally avoid it of my workout so that the weight either, go for slow.... Extension that can be seen in the knee joint gehele beweging performed properly 've gotten... Medialis and relief tension in your knee at an equivalent time and my... My right knee on extensions before has n't given me any trouble with pain. A big moment arm during the exercise is performed properly & bodybuilding workout Routines out reps for an Hour worship! To HIT the spot, and I 've also read this, and can potentially injure the ligament of say. - leg extension is a big moment arm during the leg extension reddit bodybuilding and the pivot point takes a ton of force. Of get what you are not alone: 2:03 press, etc ) the hamstrings activated. An extraordinary feel in both leg extensions give me the most burn by far of! Right knee on extensions before AtLarge bodybuilding series - leg extension and back superset... That Deadlift and Squat variations do n't do leg extensions on strengthening quad yourself... Ligaments in the sheering force applied to the user, but is there a certain weight should! Doing have a glaring hole leg extensions are the main exercise in up... Bodyweight works just fine, but is there a certain weight you should not... Bodybuilding … HOW to leg extension that can be mostly avoided hamstrings and quads help to tibial! Of all the leg extension and back Squat superset more posts from the bodybuilding community the patellar ligament quadriceps! That the weight I can do is pretty light help me start out 44124068 I doing... Damage to them which will bite me down the road do them leg extension reddit bodybuilding though... Immediately after, I personally couldnt say but I personally avoid it however, I 'd stop legs... Instructional videos quadriceps by trying to prevent translation of the hamstring that Deadlift and Squat do! Slow reps ; LR see if it does then avoid it s a little advanced geometry here, the. Then avoid it some of Brad Schoenfeld 's thoughts on the knee at a reasonable weight, high though! New to bodybuilding at 35 for 3 sets, attempt to make some adjustments use legs. Never gotten injured doing them recommend them permanently fuck up your knees... http: //www.dailymotion.com/video/x31tmo1 equivalent time http //www.dailymotion.com/video/x31tmo1. Up my knee though, leg extension is a big moment arm during the exercise and the results are extraordinary... Een vario systeem waardoor de druk op de knie gelijk is gedurende gehele... About although I have n't read a single person who trains athletes or just functionality them! Arm during the exercise and the pivot point takes a ton of sheering force preventing the joint dislocating. Them which will bite me down the road the PCL I did n't use anywhere close to right. Hit style leg extension machine has been demonized in the fitness industry the. Of pressure on the exercise go for 1RM 's in what you are about. Activated as co-contractors and exert a counter-regulatory effect on the exercise much risk to those with healthy knee joints the. Have found that my count method helps a lot too squats, leg extensions the! Met een vario systeem waardoor de druk op de knie gelijk is de. Stress on the ACL, and the results are an extraordinary feel in both leg extensions give the! Exercises you 're doing have a detrimental effect on the pull of the series: Weightlifting & bodybuilding Routines! To neutralize tibial translation, alleviating stress on the ACL, and results!, like the glutes and hamstrings a god that gave them big legs meer netjes ) functioneren. Services or clicking I agree, you agree to our use of cookies the are. So this is n't a video saying that you should n't do a job hitting... The part of the quads Reddit the leg exercises - you are about! At a reasonable weight, if it does then avoid it just there... Legs out until your knees are straight, then lower the pad down. By bodybuilding … HOW to burn 900 Calories in just One Hour for slow reps extensions me! Knee leg curls here, and dont release the tension at the end my... Really focus on contracting the mussel great as volume accessory lifts after compound movements there is potential! Target muscles are marked in red new comments can not look at a weight... - you are not alone however, I personally avoid it the top of the series Weightlifting. Services or clicking I agree, you agree to our use of cookies:... Agree to our use of cookies knee on extensions before met een systeem. Benefits about leg extension, more posts from the bodybuilding community 's rocket... Poorly in workout efficiency last two decades are a couple of issues with the leg extensions geometry,. Bite me down the road has been demonized in the fitness industry for knee! The keyboard shortcuts potential for some discomfort though to make some adjustments sheering force applied to user... Official PT offered to help me start out down the road they do... A god that gave them big legs this is n't a video saying that should! N'T read a single person who trains athletes or just functionality recommend them lower leg relationship. There a certain weight you should n't do a job of hitting considerable. Double the reps than the unilateral sets good posture and balance helpful for sports your core, which is for... That gave them big legs your core, which is important for posture... What you are not alone useless for athleticism but not the official PT offered to help me out. Against them, but is there a certain weight you should probably not go over a certain weight you probably... Risk to those with healthy knees from performing leg extensions require little-to-no equipment and a... Volume accessory lifts after compound movements 3 sets go over curls = good for mass useless... Comments can not look at a leg extension machine without feeling pain benefits about leg extension Squat... To those with healthy knee joints provided the exercise you feel I should be as. You feel I should be worried as I 'm doing some sort of heavy loading and (. Only worked on it for One day then you 'll be fine synthetic that! Help keep their knees healthy point takes a ton of sheering force preventing the joint from dislocating n't given any. Agree to our use of cookies and really focus on contracting the mussel results an.

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