Leg Extentions?

by **Bison** on Sat Mar 08, 2008 3:36 pm

Simple enough really. Would be good to leave a comment with a vote as to why or why not?

by **cleaver** on Sat Mar 08, 2008 3:39 pm

I don't like the feeling, I always think my knee is going to split. Plus they only hit the teardrop which I usually roast with front squats :lol:

by **Bison** on Sat Mar 08, 2008 3:39 pm

I haven't done them for as long as I can remember because I'm worried about my knees and I've read the science behind why they could/are bad.

Thing is, and reason for this thread, is that I've never actually suffered knee pain from doing them. Lunges are knee wreckers imho and I'm running out of idea's for legs. I've been squatting non-stop since... forever! I don't like Leg Press, Lunges are crap, Step-Ups?

I've been thinking of a little pre-exhaustion of leg ext before squats for quite a few reasons.

by **kp1512** on Sat Mar 08, 2008 3:54 pm

I used to do them alot....and never had any issues...and there good as apre-exhaust...

by **exclusive** on Sat Mar 08, 2008 3:59 pm

led presses with high reps are good after heavy squating. and leg extentions are good to finnish off! really contract it, im stacking the machine now though :roll:

by **Alex** on Sat Mar 08, 2008 4:00 pm

I said yes although I haven't for ages and ages due to time and already having good teardrop development.

I may start off again however as they may well aid my ball kicking.

Bison, Plyo = stronger knee joints.

by **SCOTT GALTON** on Sat Mar 08, 2008 4:01 pm

I have gone for a yes now i do them slower and less explosivly for higher reps they cause me no problems and they pre exhaust the quads nicely

by **simon m** on Sat Mar 08, 2008 4:03 pm

Yes for me. Done properly they are great for leg development. I f you point your toes in and make sure that you don't fully extend to knee lockout and have slow negatives they work very well.

by **Rab** on Sat Mar 08, 2008 4:11 pm

i said no although i do the now and again. not as a rule of thunb though

i dont feel any knee problems with them, i just dont think you get value for money, plus if i want to do a quad isolator, im more keen to work on the sweep which i feel is worked very well with a close footed hack squat

Rab

by **Dtlv74** on Sat Mar 08, 2008 4:25 pm

Am not super keen on them - selected 'no' but the can have their uses.

simon m wrote:Yes for me. Done properly they are great for leg development. I f you point your toes in and make sure that you don't fully extend to knee lockout and have slow negatives they work very well.

I think if you are going to use them, as simon m says, avoiding full contraction is definitely the safest way to perform them. Agree that lunges can definitely be knee wreckers too, but I do like them. The best way is with DB's, not too heavy, and as a pump set at the end. I like to do them as walking lunges and raising up on my heels on each step too to bring the pump into the calves. A good end to a leg session if you like the 'jelly legs' feeling...

by **health4ni** on Sat Mar 08, 2008 6:20 pm

split squats ftw

by **health4ni** on Sat Mar 08, 2008 6:29 pm

Charles Poliquin wrote:Getting a Bang for your Buck - Leg Extensions

Some random notes on leg extensions

Anyone who has attended any of my seminars or internships will attest that I am not a huge fan of leg extensions. The main reason is that I am a big believer in exercises that give you the “most bang for your buck.”

Time is money. Throughout my career, I have had, on average, only 11 weeks to work with the athlete. For example, that is how much time off that NHL players have to get in shape for the season.

Getting better results for your legs

Since time is so important to you and your clients, you want to maximize the benefits to them.

With that in mind, here are some random thoughts of mine regarding leg extensions:

1. Use the best machine - The choice of the machine is important. The best models are DAVID, Atlantis, Flex, and Avenger. These are the brands that best match the strength curve.
2. Consider all of the angles - The angle of the seat is important. Research shows that 90 degrees is optimal. Angles such as 100 or 110 degrees decrease quadriceps recruitment.
3. Stay on your toes – the position of your toes affects quadriceps recruitment. This statement is true when measured by magnetic resonance or by integrated EMG. The basic rule is based on a continuum of recruitment. If the toes are in, then there is preferential recruitment of the vastus lateralis. If the toes are out, then there is preferential recruitment of the vastus medialis.
4. Follow protocols - Leg extensions should be done using hypertrophy or strength endurance protocols.
5. Wait until post-exhaustion - Leg extensions should be done in a post-exhaustion fashion. They should be placed last in any quadriceps routine.
6. Don’t be an oddball - Research has shown that leg extensions are an oddity. Most exercises show enhanced motor unit recruitment if done unilaterally. Leg extensions do not. They show greatest activation when done bilaterally.

In summary, leg extensions are not a great exercise for athletes who are pressed for time. It can be a valuable addition to athletes who need greater hypertrophy like bodybuilders or more local strength endurance (i.e. speed skaters.)

I don't currently perform leg extensions in my program. I have in the past, but not for a long time.

I agree with Charles's view on this one. I'd rather do Squats (front & or back), split squats, lunges, certain types of step-ups for quad work. However, there's always a place and a time for most exercises. Thus why not add them in. Perhaps as Charles says do a few sets at the end of say 8-12 reps to burn the quads and finish them off.

People's legs will get bigger faster and look better (and they will benefit more) by doing "bigger" exercises like Squats, splits squats etc; more testosterone is produced with "more bang for your buck" exercises too, and that folks is a goo thing

by **Canuck** on Sat Mar 08, 2008 6:52 pm

Interestingly most all studies completed by researchers involve the use of cybex, or kin-com isokinetic leg extension machines. Invariably, yes they have been shown to increase strength, muscle mass, etc. in individuals who were either: non-normal populations, first time trainers, elderly, suffered injury, recovering from long term immobility.

I said 'no', because considering the fact that it is a fixed open chain exercise, it really has no potential outside of the above population.

by **Mike** on Sat Mar 08, 2008 8:02 pm

I voted yes. Extensions greatly enhance the teardrop creating great lines. As for general mass building leg presses/squats rule but extensions are good

by **Resurrected** on Sun Mar 09, 2008 12:37 am

I love leg extensions, the slower the better. I love the burning sensation, when you finally have to jump off the damn machine to stretch and shake!

by **simon m** on Sun Mar 09, 2008 9:03 am

Resurrected wrote:I love leg extensions, the slower the better. I love the burning sensation, when you finally have to jump off the damn machine to stretch and shake!

I agree mate, there's a perverse pleasure in Leg Extenstions

by **Morba** on Sun Mar 09, 2008 5:42 pm

never shyed away from them, not had a problem.

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