Do you go over 40# on legwork?

E

elsie3

Cathlete
I noticed in GS Legs that Cathe still doesn't exceed a 40# barbell. I can't match her in the GS Chest & Tri and any bicep exercises, but I usually exceed her choice of weight in leg work.

A few months ago, I accidentally loaded my barbell to 45# because I wasn't paying enough attention (my bar is 10# instead of 5#, and I just slapped the 3 plates on each side like Cathe's). I didn't realize my mistake until I was done with the workout. Ever since, I've been using 45#. I haven't had any problems, but I wondered if Cathe doesn't exceed 40# because that is challenging enough for her, or if there was a safety reason.

Any thoughts?

Thanks,

Carol F
 
There has been speculation in this forum that Cathe probably uses about 70% of what she really uses in the gym, so that she can work out with us and teach/talk at the same time. Just a thought.

I know some ladies here use 60-70 lbs. They wear weighted vests to add to the load on their barbells as it'd be tough to lift that much weight over one's head without a squat rack. You can always go heavier. As Cathe says, it's YOUR workout.:)

Pinky
 
Not if I want to be able to walk the next day! :eek: Kidding... I go heavier for certain videos or exercises, PLB and S&H Legs for example. I've only been working out consistently for about a year now and I started leg work in the 20's so to be in the 40's for me feels like a great accomplishment. Also, it depends on if I can get the weight over my head. I don't have a weighted vest and only have about 12lbs. in ankle weights that I strap around my waist. Or, if my DH is home when I'm working out I will occasionally have him spot me on the heaviest weights (probably 60 lbs for S&H).
I agree with Pinky, whatever your abilities allow you to accomplish and your body tells you works, go with it. I know the heavier weights have done wonders for my leg/glute definition.
Mattea
 
I only wish I could go over 40#!!

While I can often keep up with Cathe on arm weights, I am trembling with only half of what she's got on her shoulders during legwork, especially during static lunges. Yikes!!!

I have dreams of hoisting 40# some day for legwork. How do I get there? I keep thinking, "I'll just increase by a little and FORCE myself to do the workout. But it doesn't work. I can't even make it through the reps. How did you all work up from 20 pounds to 40 for legwork?!!
 
Yes, I use over 100 lbs for squats, plie squats and about 90 lbs for static lunges. I use a squat rack for assistance. I don't do endurance training except for an occasional workout.
 
I can go over 40 lbs for legwork, but my problem is hoisting the bar over my head. I don't have a squat rack, so when I do heavy work like that I have to make sure someone (i.e. my SO) is around to help me get the bar on and off.
 
I use 70-80 pounds, but can't lift anything heavier over my head and don't have access to a squat rack.

Erica
 
No, but because I feel my legs get worked out in so many other ways that I rarely do an individual leg workout. I'll do it as part of a total body workout but that's about it. I usually use at least 40 lbs for squats, etc. when I do them. More than 50 lbs. and I'm in the "can't get the bar over my head" club.

--Lois


"If I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning" - Mahatma Ghandi
 
When I'm doing an endurance type workout at home, I use use about 50-55lbs. When I know I'm not really into the workout(alright, when I'm feeling lazy), I'll drop to 40-45lbs. When I'm training on my own at home without video, I normally use 55-65lbs. 65lbs is the most I can hoist above my head without assistance.

So, the reason I joined a gym is so that I could challenge my legs and at 65lbs it wasn't enough. At the gym, I use anywhere from 70 to 115lbs for squats, lunges, plies, etc. Usually only 50-65lbs if I do any endurance type lifting at the gym using the Smith machine.

Endurance work is tougher for me than lifting heavy.


Namita
 
Nope.

I primarily train my legs with endurance training and high intensity interval workouts and floor leg workouts. ( plyometrics a la Cathe etc...) When I go heavy on my legs, my pants get too tight in the thighs, and my appetite soars.

Cathe has stated in the past (PH ?) that going heavy on legs really isn't necessary. However, she does remind us that if the weight we are at is no longer a challenge, then it is time to increase it. So we really have to pay attention and monitor our workouts accordingly.

I am able to keep the weight not above 45# and challenging because I rarely do squats & lunges more than once per week. I try to keep variety in the mix so that no particular exercise or workout gets easy. The whole muscle confusion idea works for me. BTW I often get compliments on my legs (& arms)


Judy
AKA Likes2bfit
 
I am the complete reverse of elsie3: I never go heavier than Cathe for legs, but I usually go heavier than Cathe for upper body (for most exercises, anyway). I tend to build muscle pretty easily, but with being pear shaped, I don't need the extra bulk on my lower half, so I don't tend to go too heavy for legs.

Shelbygirl
 
I don't like to go too heavy on leg work, my thighs build VERY quickly. Sticking to 40 lbs works fine for me. I do use 50# in PLB and S&H though.

:+
-Leslie
 
I use 60 lbs for squats and 40 lbs for lunges. When I was eating more carbs than I am now, my legs bulked up. Now that I have lowered my carbs and raised my protein, that is not happening and I am seeing more definition using heavier weights. For squats, plies and regular, I use 20 lb dumbells on each shoulder and wear a 20 lb weight belt.
 
I know I tend to build muscle pretty easily, but I don't really "bulk" in the lower body (at least not yet). Eventually the workout got too easy for me at the weight I as at and so I went up five more pounds. But sometimes on the first couple of weight increases I couldn't do all the reps, or had to come up early out of of low end. I just kept plugging away at it and it got easier each time. Also, S&H legs will help in this area quite a bit b/c you can use the heavier weight, complete all the reps, and build great muscle.
Just keep trying!
Mattea
 
When lifting the bar overhead to get it into position for squats and lunges, the shoulder joint is the weakest link. If you tried to lift a weight that truely challanged the legs with fewer reps, it would be impossible to do so safely for the shoulder. That's probably why Cathe uses 40# maximu, then does enough reps, pulses, etc. to make it effective.

I've determined that my "shoulder safe" weigth is a maximum of 45#, and if I need more weight, I also wear a weigthed vest for up to 20# extra weight. If I really want to go heavy, I have a Rockit (a Soloflex squat/leg-press machine ---the move is like a leg press, but follow the arc of a squat--that I use to do squats for up to 220# (so far).
 
Depends on the workout and the reps in that workout(some have more and some less)but for the most part 50lb endurance for squats-piles-dlifts 30lbs for leg press and lunges.Heavy legs I can lift 100lbs over my head for squats and use that wt for all the exercise and just lower the reps I also sometimes add a 40lb wt vest-but I don't lift heavy often mostly I stick with endurance and leg circuit workouts.
 
I could go heavier than 40# overhead, but I feel it's not necessary for me. My thighs seem to get thick too quick. I use to squat heavy at the gym using 2-45# plates on each side then maybe adding 25 to each side, the bar itself is 45#, making a total of 275#. But this wasn't often b/c I love my legs although they're not like Jai's. I now squat to Cathe maybe add a little more. But if I'm using the squat rack (which is rare now), I will only squat 125#. Besides all that was mainly to show off, but learned my lesson b/c my back tends to bother me and my knees ache from time to time as well.

Leg presses, I use to go heavy also, pressing over 400#, once or twice 550#. Now most of my leg presses are with Cathe. If I use the machine I go as heavy as 270+.

Honestly, doing Cathe's leg work has really given me better results.


http://www.PictureTrail.com/haydee1

Haydee
 
Thank you all for your replies. I think for now I'll stick with 45-50#s since I'm short and my legs bulk easily.

Thanks again,

Carol F
 
For those of you who do go higher than Cathe, I'm thinking 60 lbs and above, and do so safely by using whatever method works, what do you notice in your legs? My problem is that I will always have big thighs - and they can be big and toned or big and flabby. I'd opt for the former obviously. But they're strong and I can easily accomodate Cathe's moves with 50 and 55 on my barbell. If I'm thinking about increasing I'd like to hear some input about the kinds of changes you saw in your legs when you went heavier. I appreciate any input.

Lorrie
 
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