Stop f**king around and lift like you mean it.

I personally feel like squats and deadlifts helped me get over my plateau.  I read this post, then I added them to my routine and then *boom* six pounds in 2 weeks.  Thank you for opening my eyes CPL. 

ORIGINAL: cpl

IF- and this is a big IF- The person was to start out just practicing the movement, making sure their form is right with light weight, then those two exercises can be the most beneficial thing they've ever done for their muscles.

I'm interested in doing that, since I'm a beginner myself. Do you think, cpl, then that if I were to start practicing dead lifts and squats at light weight, possible even with just the bar, then I could do it every day?  I mean, since it wouldn't be taxing my muscles...there wouldn' be much need for rest/growth time. 

What I mean is, I'm in the gym every day to work a new muscle group.  Each day is pretty intense, what with going for muscle failure at 4-6 reps.  I do feel comfortable doing that on exercises like the bench press, standing barbell curl, and most other exercises because I have done them, albeit on and off, for the past few years and have acceptable form.  But what about leg day, if I go in there and do squats and DLs with low weight? Should I just consider it a light workout?    I'd like to just practice it a little bit every day...

So what would you recommend as a "practice" routine for not only learning proper form, but forming that mental/muscle connection.  I couldn't agree more that, like anything, your brain has to workin physical activity too. 

Sorry for lengthy post, and honestly, cpl, you could probably post a new thread on "Practicing Deadlifts and Squats".  I know I would read and certainly try it, because I think that those workouts could be a missing ingredient for lots of people.

I would say its important to warm up with one or two sets of light squats, just so you can get into the proper groove. people say to squat with a straight back, but you kind of have to look into what they're saying. Its fine to bend forward at the waist *a little* unless you have freakish ankle flexibility you have to to handle any significant weight. The -lower back- however you should either be straight or arched.  Sometimes I squat with a lot of back arch. The weight, and I mean where in your body you feel the reisistnce at should be back and over the ankle. I squat with my knees bending  a little. The knees should go over the foot, directly. The motion(with the hips) should be as  close to going straight up and down as possible, at least thats been my experience. Training with light weight can help to learn technique, but in my expereince, no matter how much I practice I can't get the groove right lifting cold.
Its probably necessary to practice with at least the weight of an olympic bar, just because the feel of free squatting and squatting with weight is just so different, that weight astride your traps adds kind of a different balancing force.
BTW, the weight should be as high on your traps as you can stand, and your hands placed out almost as far as the plates on the bar, for balance.

best lifts

Squat 295x6
Bench 175x3
Deadlift 285x1
Leg Press 800+ for reps

7 and 3/4'' wrist at 5'11''

To get your muscles used to the movement, it would be fine to practice a few squats/deadlifts a few days a week- With no weight on the bar at all. Concentrate on just the form, and don't go until you're tired- Just ten or twenty sets of each, three or four times a week, with no weight should help build up the proper form. This, along with your actual leg and back workouts, should help get you moving heavier weights before you know it.
Remember- Do not confuse practice with challenging your muscles. I know plenty of people myself who think that they can "practice their form" while squatting over two hundred, three hundred pounds- That's not practice, that's work. Don't practice form with any amount of weight that could be in the least challenging to your muscles, not when you're supposed to be doing a real workout in the same week.

"I run/ride a bike/do martial arts(or whatever), so my legs already get a good workout."

THis caught my eye.
    I play ice hockey at least twice a week and supplement with roller hockey in between skates. My legs are in good shape because of this.
    Where it seems some folks might feel this is enough of a leg workout, I fell totally opposite. When I'm working my legs, I really enjoying the thought of knowing how I'm improving my athletic performance.
    I really just don't get it. I LOVE squats, leg curls, and calve exercises and the feeling I get afterwards.
    CPL's post only reinforces this for me. THanks!

Well said!
 
Legs are super important to work hard and I find they are stimulated the best at the begining of a workout.
 
Right now im doing a 3 day a week full body and i work the legs first thing and I ve noticed significant gains!
 
Squats are the best for overall development but i also like leg presses and lunges.
 
 
 
--- Natural Muscle

"How I Gained 23
Pounds of Lean Muscle in 4 Short Weeks - Without UsingSteroids..."www.musclebuildingfast.com"Click here for your FREE report!"

Hi what up to everyone. I like the post, make a lot of sense. I love a leg work out. i personally tax them out. After all is said and done , your barly walking out of the gym. But its feels good not like you over did it. Yes you right you hear some people talk about what they dont do instead of what they should be doing. So, thanks it just remind me to keep focuse.
 
reggie.

HELL YEA BOTHER, I UNDERSTAND.

Half your muscle mass is in your lower body, so you just can't neglect it.  Plus, you leg muscles are contracted so much on a daily basis from walking that it's an awesome metabolism booster.

thanks 2 posts like this, the guys who's don't work legs are now looked down upon in the gym

johnlpool06 try WWW.EXRX.NET

Dude.. this is a great post. I've not even read the entire thing and I feel like a moron. While I knew a lot of what I have read, there was also a lot I didn't know. Looks like Im making modifications to my lifting routine.

Bump please read CPL's first post amazingly well put and very to the point!

Squats+Milk+Food=

I like this forum already, preach on about leg workouts, as far as I see most of the time I'm one of only a handful of people ever doing legs as a part of a normal routine.

I do squats quite a bit,
And leg press (sled) every once in a while.
And i've been trying to get into doing calf raises.

Is there anything else that I should REALLY be doing for legs??

Age: 16
Height: 5'11
Weight: 119
Bench Press: 110
Squat: 245
Supplements: Cytogain, Creatine Cellmass

Squats are the big thing, leg presses are not needed with squats, calf raises hit calfs SLDL's and leg curls hit hammy's but squats hit them all those are just some extra lifts if you wanna work your other major leg muscles more..

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Kleverbuilder1


I do squats quite a bit,
And leg press (sled) every once in a while.
And i've been trying to get into doing calf raises.

Is there anything else that I should REALLY be doing for legs??

Front Squat
SLDL--i see lots of people say this is a lowerback lift, but its mainly your hammys.
BB Lunges
Hip abductors/extensions
once in a blue moon i'll do the leg press, BUT its for one leg-leg press. 
 
these are all assistance lifts i do for my squat.
 
good luck!

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Hi guys, I'm a new member in this forum and from what i read in this thread, all I can say is,"these are some beneficial posts." The truth is that I have some problems of my own and I'm starting to get sick of it. I started exercising more than 5 months ago. My goal is to get the six pack abs I always dreamt of having, but now I can't really see any difference. I admit that my abs are getting stronger but I really cant see them still. Is there a way or an advice that might help me get these abs? Ya one more thing, I'm not a diet but I'm still watching my calorie intake. Should I start on a diet or should I continue with my regular calorie intake?

Abs are 95% diet..everyone HAS a 6 pack, but most people have fat over it..You can have the biggest abs in the world, but if you have 20% bf you won't be able to see them.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

so, should i start on a diet?
whats the best exercise that trains the obliques?
can u help me setup a program for my abdominal workouts?
...thank u...

heh im new and i already know this but very informative i hope some of the other topics i look at are this useful. i do squats and leg extensions and clean jerks to help with that already need to improve though