Dealing with lower back...

[TT Eric]

Hi Ted, legs used to be my stronger parts, but with lower back problems it's pretty hard to train them as I would like. I've tried to get back at (back) squatting for 2 years without success. Then I've turned to front squats and even using weights that I can curl I've hurt myself. So now I'm done! No point for me to continue this road.

I decided in the last month to rely on leg press and leg extension to train the legs and I have 3 questions about those since they also caused me problems lately (being in a bed for the last 4 days after locking up while doing a warm-up on leg extension).

What is ideal depth on leg press ?? Is going 90 degree enough to build good mass ?

Is there an ideal position for the back while doing the leg extension ? Like straight up as much possible, or slightly bent ?

I know you and many other says not to go heavy on leg extension, so I was wondering if it's an exercise that is causing wearing and you can only go downward or you can actually reinforce while practicing year after year ?

For example, I decided to train in the 10-20 reps range, so I tried what weight I would need to train there and with the whole stacks (300lbs) I can do 10-15 controlled/relatively slow reps but I had pain in my knees afterward, so I've cut to 250lbs to do 15-20 reps at the next training and it seems borderline ok for now, but not sure if it will reinforce my knees or wear them with time ?? Plus since I did only 2 training yet, I'm pretty sure strength will go up pretty fast, like I said, not sure if knees will adapt positively or it wold worsen with time. Hope it make sense.

Thanks

Eric

[scottlove]

Hey Eric, I know you didn't ask me, but I wanted to tell you that my knees used to bother me doing extensions. I'm assuming your extension machine is adjustable like ours. MY knees hurt until I set the machine up where my feet never went behind my knees, I always stop the downward motion about 3 inches before being under my knee and then bring the weight back up.This was hard to explain but you're french, and I never understand what you're saying either! Just kidding, hope I helped a bit.

[TT Eric]

Haha, thanks Scott, your opinion in plenty welcomed. Yes this is one thing I go as far as I can, if I could I would go as far as the glutes, might be worth the try to limit the ROM, but doing this doesn't allow you to be much stronger and so use more weights or reps ?

Eric

[Praetorian]

Hi Eric,

I would say you don't need to go super low on leg press to see results no. If you slide up slightly on the seat that will allow you to drop the weight a bit more without the sacrum inversion many people get once they past 90 degrees. I would also suggest high reps (20-30) on the leg press as it is not ideal for low reps at all...that just leads to knee and hip injuries. Being that your back seems to be the weak point when it comes to leg training I would suggest trying to incorporate isolateral movements as much as possible. What Scott said above is correct as well...never let your lower travel under your knee when doing extensions. I would suggest 4 sets of leg extension starting with 30 reps, then 25, then 20, then 20 again all to failure. Stop the leg when it is slightly in front of the knee and extend back up and really flex the quad while pointing the toes straight ahead. Once you complete these I would suggest 4 sets of leg curls at 20, 15, 10, 8 to really pre-exhaust the hams prior to hitting quads. Then move on to leg press and do 30, 25, 20, 15 to failure with both legs and then drop to two plates per side and use one leg at a time for sets of 10-15...about 4 sets each leg. After each set grab a pair of 40-50lbs dumbbells(hold them) and place each heel on a small plate and do squats...try for 6-10...you will be exhausted so you dont need much weight and the pump will be nuts. Once you are done these you can move to stiff legged deads, glute bridges, and hypers.

P

[TT Eric]

Sounds awesome! Only thing I'm not sure what you mean is the sliding up on the seat of the leg press, do you mean like a step, aka sitting on a phone book ?

Thanks

Eric

[Praetorian]

Yes instead of your butt touching the bottom of the seat slide up a bit so there is a few inches between you and the seat.

P

[TT Eric]

Got it! Hope I can still reach the handle!

Eric

[TT Eric]

Oh I forgot to ask, what would be the protocol for the moderate week ?

Thanks again Ted!

Eric

[Praetorian]

You dont need much of a moderate week because your compound lifts are not that heavy....as say compared to full squatting heavy a heavy weight...mostly because you are doing much higher reps and isolateral exercises. I would just vary the rep ranges.

P