Depressing

[simplechaos]

Originally Posted by hanuri

think core then. it´s the most important part of your body. keep it in shape and you´ll perform everything better. hams was just a possible option ....
don´t feel like a wimp or anything if you can´t squat. I haven´t done a single squat in more than 10 yrs . did them over 10 yrs and finally had to guit. It may be the king of all movements , but if it just does not fit you , then dump it .
If you train in commercial gym they are loaded w leg machines ....if not try hack machines , leg presses( one legged was my fave when I had a good press available) , barbell lunges and dumbbell lunges , leg extensions , leg curls .
by pre exhausting w leg extensions you´ll make leg presses and hacks that will follow wout pause real HARD ......you know pre exhaustion ?

We have a really nice leg press machine in our gym. Nautilus makes it. It's almost like it swivels to give you more of a natural pressing movement. I tried it the other night and really liked it. My friend mentioned lunges too and I nearly forgot about those. I haven't done a lunge in years.

I used to do one-leg presses as well. I prefer them because I can go a lot heavier without worrying about getting stuck.

I do know about pre-exhaustion. The leg extension machine is about 30-40 feet from the leg presses though so doing both at the same time would be tough. I suppose I could just do 3-4 sets of extensions and then do leg presses instead of doing extensions, leg press, extensions, leg press.

[hanuri]

That´s what I do . heavy extensions (or lighter up to 20-25 reps) for few sets and pressing after that. Legs won´t know the difference , all they will know is fatigue , pain (sweet pain) and lactic acid .....safer that way . Good luck .

[simplechaos]

Originally Posted by hanuri

That´s what I do . heavy extensions (or lighter up to 20-25 reps) for few sets and pressing after that. Legs won´t know the difference , all they will know is fatigue , pain (sweet pain) and lactic acid .....safer that way . Good luck .

I'll give it a shot. Thanks for the advice.

[StrappingYoungLad]

Suitcase deadlifts are good for strengthening the muscles that attach to the side of the spine.

http://www.bodybuilding.com/fun/exer...ip=&order=Name

Strong abs are good, but ab training can also lead to tight hip flexors. These attach to the lumbar spine and can pull it out of whack if tight. A stretch I've found helpful is a partner-assisted resistance stretch. Lie on your back. Your helper stands facing away from you, straddling the leg you are going to stretch at your mid-thigh. Put the other leg up on his (or her) backside. raise the leg to be stretched up to your helpers groin more or less (careful). Now resist as your helper forces your leg to the ground by pushing/leaning on it. Repeat 5 or 6 times, then do the other side. This is a really good stretch and can help tremendously with lower back problems. A chiropractor can put your spine into proper alignment but if your hip flexors are tight, they'll just pull it back out again first chance they get. Good luck!