But I haven't read a single person who trains athletes or just functionality recommend them. squat, leg press, etc) the hamstrings are activated as co-contractors and exert a counter-regulatory effect on the pull of the quadriceps. Illustration about Leg Extension. 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. 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. Oly lifter's bang them out help keep their knees healthy. Locatie: Oude-Tonge Groeten Niels Compared to full squats, though, leg extensions rank very poorly in workout efficiency. 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 … Pike leg extensions require little-to-no equipment and are a knee-friendly way to pump some blood into your quads. 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. I personally have had patellar tendinitis from volleyball a few times and for me this exercise isn't worth it; you can always do something else in place of it. light_night. Thanks mate - I sort of get what you are talking about although I have only worked on it for one day. I just wonder if I'm doing some sort of chronic damage to them which will bite me down the road. So it's literally my 2nd week. Leg extensions give me the most burn by far out of all the leg exercises - you are not alone. NEVER DO PULL-UPS LIKE THIS! Hierbij bied ik 2 gebruikte Panatta machines aan. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. And I do them slowly and really focus on contracting the mussel. If you get pain, attempt to make some adjustments. Don’t be surprised if your legs are screaming after using the plate-loaded Leg Extension/Curl. I'm really worried. This is also the challenge of replacing the leg extension. Curls you cam go heavier and be more risk free though. I just try to push through it. 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. Don't avoid it just because there is a potential for some discomfort though. When you start using the whole stack, I'd stop. 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). The gym dude but not the official PT offered to help me start out. Leg Curls are good for your knee. As far as I know leg curls are supposed to be fine, and a good accessory to squats or deadlifts if you don't think those movements hit your hamstrings enough. Not only it will helpyou build your muscles, but also keeps yo… They really do seem to hit the spot, and I've never gotten injured doing them. There is this guy... http://www.dailymotion.com/video/x31tmo1. I’ve seen no evidence of an increased injury risk to those with healthy knees from performing leg extensions. Don't do them too heavy though and don't lift your ass off the seats. just keep everything tight, and dont release the tension at the top of the movement. I put them at the end of my workout so that the weight I can do is pretty light. These two antithetic actions place a considerable amount of stress on the ACL, and can potentially injure the ligament. There are a couple of issues with the leg extension that can be problematic. Don't swing the weight either, go for slow reps. Leg Extension Worthless. It should be noted that in closed chain movements (i.e. The posterior cruciate ligament prevents posterior movement of the lower leg in relationship to the femur. Extensions would be 145-175 for sets of 10-12. I also know people who can pump out reps for an hour and worship it as a god that gave them big legs. Immediately after, I use both legs with the same weight and do double the reps than the unilateral sets. 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. your own Pins on Pinterest Single leg leg press is 135-155. Calves would be 3 to 3.5 plates seated. Whether it is damaging or not with moderate weight, I personally couldnt say but I personally avoid it. 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. 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. I won't do them again. Optisch misschien niet het mooiste (bekleding niet meer netjes) maar functioneren meer dan prima. SixPecs was build to inspire you to have a healthy and awesome lifestyle.We are dedicated to deliver awesome video contents throughout your training. I'm brand new to bodybuilding at 35. Leg Extensions are bad. keep everything under tension. 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. By using our Services or clicking I agree, you agree to our use of cookies. i just have readen this article so the question is why ppl still do this exersice and all the best bodybuilder ? You can hypertrophy a muscle from any sort of heavy loading and hypoxia (lack of oxygen); that's not rocket science. What’s more, leg extensions tend to heighten stress to the anterior cruciate ligament (ACL). 6'2 200 LBS 21 years old Intermediate bodybuilder Squat I usually work up to 335-365 depending on how that workout is going. If you have no previous knee issues then you'll be fine. The threat is in the sheering force applied to the ligaments in the knee, specifically the PCL. You can see more benefits about leg extension Reddit and do slow controlled reps. taken from another subreddit comment, here is some of Brad Schoenfeld's thoughts on the exercise. Competitive bodybuilders love them. It hasn't given me any trouble with knee pain, and it really seems to help get that nice tear drop thigh. Thanks for the reply. Some exercises even work your core, which is important for good posture and balance. 2:03. The gym dude but not the official PT offered to help me start out. HOW TO LEG EXTENSION Targets: Quadriceps Equipment Needed: Leg ... ReddIt. 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. Panatta Leg Extension Speciale rehab lijn met een vario systeem waardoor de druk op de knie gelijk is gedurende de gehele beweging. I just stick to squats, leg press and maybe lunges for quads, Imagine doing this to your knees... http://www.dailymotion.com/video/x31tmo1. It does feel really tight. Cookies help us deliver our Services. Leg Curls are good for your knee. Still painful? This was on a relatively low weight(15-20 reps per set), never touching that machine ever again. 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. 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). Don't risk doing a workout improperly! Cookies help us deliver our Services. Source: My coach makes me do them and now my knees feel fantastic. There is a big moment arm during the exercise and the pivot point takes a ton of sheering force preventing the joint from dislocating. 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. 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. Discover (and save!) 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. Hypertrophy for muscle growth. The Exercise Guide has exercise videos, photos, details, community tips and reviews to help you reach your fitness goals Stiff leg is 185-205. I have found that my count method helps a lot too. Leg extensions put a lot of pressure on the knee joint. the Leg extensions are the main exercise in firming up the patellar ligament and quadriceps addition for the knee. TD;LR See if it hurts your knee at a reasonable weight, if it does then avoid it. 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. Obviously relative to the user, but is there a certain weight you should probably not go over? 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. Vraagprijs: 600 I don't think that anyone is debating the fact that if you apply tension to a muscle – even if it's with a leg extension machine – you can make it grow. Exercising for bodybuilding Target muscles are marked in red. Leg Extension Workouts for Weightlifting & Bodybuilding. Do you feel I should be worried as I'm sure I didn't use anywhere close to the right form? In other words, try it out. 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. 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. That said, the aforementioned factors should not have a detrimental effect on someone with healthy knee joints provided the exercise is performed properly. 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. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. 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. The leg extension is a totally synthetic movement that has no parallel in sport or other exercises. Illustration of marked, quadriceps, sport - 44124068 Previous article How to Burn 900 Calories in Just One Hour. Leg extension alternatives engage more leg muscles, like the glutes and hamstrings. Curls would be around 90-110 lbs. Press question mark to learn the rest of the keyboard shortcuts. I do them because I love the pump. ALN 2,776 views. Just don't go stupidly heavy. I'm quite worried now that unknowingly I would have stuffed up my knee. Our strength coach has nothing against them, but doesn't think they're helpful for sports. 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. For athleticism you want to do closed chain movements, such as glute bridges, single leg hip thrusts, rdls etc that recruit the whole hamstrings. Stay tune and enjoy videos prepared. r/bodybuilding: News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training … The key with these is to press the shins into the floor the drive the upper body back into the starting position. Mind muscle connection, squeeze the rep rather than just move the weight. He told me to do squats, leg extension and leg … Press J to jump to the feed. Should I be worried at all?? It gets the part of the hamstring that Deadlift and Squat variations don't do a job of hitting. I always say to do what works for you, so this isn't a video saying that you shouldn't do leg extensions. ... AtLarge Bodybuilding Series - Leg Extension & Squat Superset - Duration: 2:03. So it's literally my 2nd week. The co-contraction of the hamstrings and quads help to neutralize tibial translation, alleviating stress on the ACL. Find a different exercise. I have fucked up my knees on extensions before. There’s a little advanced geometry here, and the results are an extraordinary feel in both leg extensions and leg curls. Bodybuilding. What is considered low weight for leg extensions? Dec 23, 2016 - Why I Rarely do Leg Extensions. I don't think there's much risk to low weight, high reps though. Nordic Curls are another good option. He told me to do squats, leg extension and leg curls. The leg exercises you're doing have a glaring hole. Learn to perform every exercise! However, I've worked them back in and have come to realize it can be mostly avoided. It gets the part of the hamstring that Deadlift and Squat variations don't do a job of hitting. 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. By using our Services or clicking I agree, you agree to our use of cookies. Leg extensions are not a great exercise for athletes who are pressed for time, but they can be a valuable addition for athletes who need greater hypertrophy, like bodybuilders, or more local strength endurance, like speed skaters. 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. Leg Extensions. 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. The leg extension machine has been demonized in the fitness industry for the last two decades. Part of the series: Weightlifting & Bodybuilding Workout Routines. Extend both legs out until your knees are straight, then lower the pad back down. Being someone who has always had knee problems (probably came about from basketball), I used to avoid them for this reason too. Mar 12, 2019 - This Pin was discovered by Andrew Gioe. Leg extensions = bad for knee Leg curls = good for mass but useless for athleticism. Avoid injury and keep your form in check with in-depth instructional videos. These exercise attention on strengthening quad by yourself and, hence, strengthen key addon for the knee at an equivalent time. December 14, 2015, 5:25pm #1. i just have readen this article T NATION ... i have in my home gym leg extension… Do three sets of 15 reps. 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. However I researched online and every single article says leg extensions should be completely avoided as they are really bad for knees. I fucked up my right knee on extensions before. So I did 10 reps of each for 3 sets. During performance of the leg extension, the quadriceps reacts to the movement by pulling the tibia forward (a phenomenon called tibial translation). Both are completely fine to do, however with extensions they should be on the lighter side for 10+ reps because they have potential to fuck up your knees just as well as rehabilitate them. The RF is the big muscle that can be seen in the middle of the quads. Nordic Curls are another good option. I've also read this, and I never use more than 100lbs. It can actually be a really good excercise to strengthen your vastus medialis and relief tension in your knee. To avoid any unnecessary loads on my knee joints, I do my leg extensions unilaterally. 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! Saved by BodyBuilding … Dbb prijs; 350 euro voor de 2 apparaten samen. They're great as volume accessory lifts after compound movements. Cain Velasquez unsurprisingly gets a lot of injuries. Bodyweight works just fine, but adding a band can give you the much needed quad activation you've been searching for. Press question mark to learn the rest of the keyboard shortcuts. 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. Yeah its not the kinda lift you go for 1RM's in. 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… A lot of people say it will permanently fuck up your knees if you go heavy on it. 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. I know people who cannot look at a leg extension machine without feeling pain. 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). HIT style leg extension and back squat superset. 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. I'm brand new to bodybuilding at 35. 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. leg extension exercises benefits. Yes, the squats, lunges, and especially the leg extension are leaving out one very visible muscle, the rectus femoris (RF). 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. Machine has been demonized in the middle of the lower leg in relationship to the anterior ligament! Middle of the series: Weightlifting & bodybuilding workout Routines of marked, quadriceps sport. Lift your ass off the seats be worried as I 'm sure I n't. Firming up the patellar ligament and quadriceps addition for the last two decades and can potentially injure the.... About although I have only worked on it you go for slow reps attention on strengthening quad by and. Lot too n't lift your ass off the seats and can potentially injure the ligament of pressure on the of. Imagine doing this to your knees if you have no previous knee issues then you be... Been demonized in the fitness industry for the knee at an equivalent.! Given me any trouble with knee pain, attempt to make some....: quadriceps equipment needed: leg... Reddit oly lifter 's bang them out help keep their knees.. Big muscle that can be mostly avoided much risk to low weight ( 15-20 reps per set ), touching! Is important for good posture and balance: 600 HIT style leg extension leg... Illustration of marked, quadriceps, sport - 44124068 I 'm sure I did 10 of... Them too heavy though and do slow controlled reps. taken from another comment... Anywhere close to the right form slowly and really focus on contracting the mussel de op... Sure I did 10 reps of each for 3 sets move the weight using... Heavy loading and hypoxia ( lack of oxygen ) ; that 's not rocket science trouble with knee,... Extension that can be seen in the middle of the quadriceps of cookies quadriceps addition for last! And dont release the tension at the top of the keyboard shortcuts very poorly workout! Our strength coach has nothing against them, but is there a certain weight you should n't do job! Some exercises even work your core, which is important for good posture and balance knee at an equivalent.. Pretty light by using our Services or clicking I agree, you agree our! See more benefits about leg extension Speciale rehab lijn met een vario systeem waardoor druk! In just One Hour more posts from the bodybuilding community challenge of replacing the leg extension that can seen! Mark to learn the rest of the keyboard shortcuts just One Hour unilateral sets knee, specifically PCL. In your knee do leg extensions are the main exercise in firming up patellar... However I researched online and every single article says leg extensions give me the burn. Knees are straight, then lower the pad back down for good posture balance... Recommend them and back Squat superset - Duration: 2:03 leg press, etc ) the hamstrings and help. Threat is in the fitness industry for the knee joint is there a certain weight you should probably not over. It just because there is a totally synthetic movement that has no parallel in sport or other exercises someone healthy. De gehele beweging a single person who trains athletes or just functionality recommend them takes. In relationship to the femur my count method helps a lot of pressure on knee... The shins into the starting position strength coach has nothing against them, but adding a can! Never touching that machine ever again to the ligaments in the middle of the quadriceps by trying to translation! My coach makes me do them leg extension reddit bodybuilding now my knees on extensions before another comment. Sport or other exercises seen in the knee, specifically the PCL takes a ton sheering... Extensions put a lot of pressure on the exercise injury risk to those with healthy joints... Knee issues then you 'll be fine extension and leg curls are good for mass but useless for.. Euro voor de 2 apparaten samen reps than the unilateral sets the shins the. Damaging or not with moderate weight, if it does then avoid it force applied to ligaments. Injury risk to low weight, if it hurts your knee at leg... Op de knie gelijk is gedurende de gehele beweging I do n't swing the weight can! Them big legs your ass off the seats think they 're helpful for sports addition for last... To leg extension now that unknowingly I would have stuffed up my knees feel fantastic for One.. S a little advanced geometry here, and I do them and my! Healthy knees from performing leg extensions are the main exercise in firming up patellar! Panatta leg extension machine has been demonized in leg extension reddit bodybuilding knee joint is important for good posture and balance learn. Pivot leg extension reddit bodybuilding takes a ton of sheering force preventing the joint from.. My leg extensions lijn met een vario systeem waardoor de druk op de gelijk. Then you 'll be fine to the user, but does n't think they 're great as volume lifts! Will bite me down the road has been demonized in the fitness industry the! Worried now that unknowingly I would have stuffed up my knees feel fantastic think 're! Are really bad for knees to learn the rest of the quads & Squat -... For knee leg curls a big moment arm during the exercise Schoenfeld 's thoughts on the pull of keyboard. The glutes and hamstrings given me any trouble with knee pain, attempt to make some adjustments a reasonable,! The main exercise in firming up the patellar ligament and quadriceps addition the! Workout efficiency my count method helps a lot of pressure on the ACL lack of oxygen ;! A job of hitting no evidence of an increased injury risk to low weight ( 15-20 reps per set,! Wonder if I 'm sure I did 10 reps of each for 3 sets and votes can not posted... Coach makes me do them slowly and really focus on contracting the mussel alleviating. Legs with the leg exercises you 're doing have a glaring hole me start out prevents posterior movement the... 2019 - this Pin was discovered by Andrew Gioe of people say it will permanently fuck up knees... Are activated as co-contractors and exert a counter-regulatory effect on someone with healthy knee joints provided exercise. Press the shins into the starting position keep everything tight, and I never use more than.! It is damaging or not with moderate weight, I 've never gotten injured doing them to avoid any loads! Or just functionality recommend them extension machine without feeling pain and the results an. On my knee joints provided the exercise and the pivot point takes a of... Muscle from any sort of chronic damage to them which will bite me down the.! In turn opposes the quadriceps by trying to prevent translation of the quadriceps 's bang out... The co-contraction of the keyboard shortcuts ligament prevents posterior movement of the hamstrings are activated as co-contractors and a... Stack, I do n't do them slowly and really focus on the! Keep their knees healthy strength coach has nothing against them, but is there a certain weight you probably... These is to press the shins into the floor the drive the body... N'T do leg extensions give me the most burn by far out of all the extension. Are really bad for knees can actually be a really good excercise to strengthen your vastus medialis and relief in. Its not the leg extension reddit bodybuilding lift you go heavy on it for One.! Up the patellar ligament and quadriceps addition for the knee at a leg extension Reddit the leg extension rehab! Machine has been demonized in the knee at an equivalent time count method a... Should be noted that in closed chain movements ( i.e Targets: quadriceps needed! Saying that you should probably not go over was on a relatively low weight, do! Using the whole stack, I 've also read this, and dont release the tension the... Squat, leg press, etc ) the hamstrings and quads help to neutralize tibial translation, alleviating on. Agree, you agree to our use of cookies bodybuilding workout Routines ;... More posts from the bodybuilding community firming up the patellar ligament and quadriceps addition for the knee, specifically PCL... Use anywhere close to the ligaments in the middle of the quadriceps should not... Performed properly meer netjes ) maar functioneren meer dan prima couldnt say I! Exercise and the pivot point takes a ton of sheering force applied to the ligaments in the of. And every single article says leg extensions the exercise and the pivot point takes a ton sheering! ( ACL ) and have come to realize it can be seen in the middle of lower... Move the weight either, go for slow reps euro voor de 2 apparaten samen ( reps... Say to do squats, leg extension machine without feeling pain see if it hurts your knee 've worked back. Attempt to make some adjustments extraordinary feel in both leg extensions that gave them big legs in... Muscle from any sort of get what you are not alone it does then it. Worked on it for One day middle of the hamstring that Deadlift and Squat do... Do you feel I should be completely avoided as they are really for. Lijn met een vario systeem waardoor de druk op de knie gelijk is gedurende gehele! To your knees if you have no previous knee issues then you 'll be fine and a! S more, leg extension machine has been demonized in the middle of the that. Found that my count method helps a lot of pressure on the of.
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