Heavy Lifting

>wow - do I feel like a weenie! Now I truly understand what
>heavy is and why I'm not seeing results in my legs! I haven't
>even tried to go that heavy! Curious though - those of you
>who are squatting over 100lbs - how do you do that in your
>home? do you have a spotter?
>
>

I'm able to achieve this type of workout b/c my basement is a complete gym: hack squat machine, leg ext. smith machine, cable crossover, preacher bench....etc. and my dh would be my spotter.

Haydee
 
>wow - do I feel like a weenie! Now I truly understand what
>heavy is and why I'm not seeing results in my legs! I haven't
>even tried to go that heavy! Curious though - those of you
>who are squatting over 100lbs - how do you do that in your
>home? do you have a spotter?
>
>

I'm able to achieve this type of workout b/c my basement is a complete gym: hack squat machine, leg ext. smith machine, cable crossover, preacher bench....etc. and my dh would be my spotter.

Haydee
 
When I worked out in a weight room with safety equipment, I would squat 140-160#. At home, I was limited by how much I could safely lift overhead (about 50# before my shoulders start giving me problems) plus a weighted vest (19 #, though it's advertized as 20#). I don't like the feel of it, though, so I use a Soloflex Rockit, which mimics the motion of a squat, but done lying down (not quite like a leg press because of the movement). I use that to squat up to 200# so far (doing sets of 20-24 reps).
 
When I worked out in a weight room with safety equipment, I would squat 140-160#. At home, I was limited by how much I could safely lift overhead (about 50# before my shoulders start giving me problems) plus a weighted vest (19 #, though it's advertized as 20#). I don't like the feel of it, though, so I use a Soloflex Rockit, which mimics the motion of a squat, but done lying down (not quite like a leg press because of the movement). I use that to squat up to 200# so far (doing sets of 20-24 reps).
 
Well Trevor, as I've pointed out before, you & I don't agree on everything. I mean, I completely disagree that squats & presses are the same exercise. While you're working the same muscles I personally think the two exercises work those muscles in a very different way. I mean, with squats you're pushing down using gravity and with presses you're pushing up working against gravity. Also I position my feet differently for both exercises to target different areas of my thighs.

Also, I don't put stock in deadlifts the way you do. I feel that my glutes & hams are worked plenty with the exercises I currently do. I do hyperextensions for my lower back. Unlike you, I feel that deadlifts are an often unsafe & pretty much unnecessary exercise.
 
Well Trevor, as I've pointed out before, you & I don't agree on everything. I mean, I completely disagree that squats & presses are the same exercise. While you're working the same muscles I personally think the two exercises work those muscles in a very different way. I mean, with squats you're pushing down using gravity and with presses you're pushing up working against gravity. Also I position my feet differently for both exercises to target different areas of my thighs.

Also, I don't put stock in deadlifts the way you do. I feel that my glutes & hams are worked plenty with the exercises I currently do. I do hyperextensions for my lower back. Unlike you, I feel that deadlifts are an often unsafe & pretty much unnecessary exercise.
 
Those reasons concerning gravity don't make any sense to be honest. It just means there's more weight on the leg press than on the squat rack, since you fight bodyweight(gravity) with the squat. Which is why I switch the two exercises off an on over time. Gravity being present does not make the muscles used any different. I use the leg press to go really heavy. They are basically the same move, believe me. And it's very likely you are wasting your time doing both in one workout. Which is why I asked.
And deadlifts aren't dangerous at all if done properly and you have a normal, healthy back. They are an integral part of any weight program. Most people tend to make excuses not to do deadlifts because it's an exercise you need to practice and be diligent with to be good at. And alot of people cannot handle that fact.
But thanks for your opinions. You've been lifting seriously 15 years? Right? To be honest I am a little taken aback by some of your reasoning...but hey, whatever works for you.
T.:)
 
Thank you all for replying. I was just curious and I'm impressed with all of you. I just started getting serious about fitness in March ( I was overweight and realized I needed to something about it) and I have really gotten stronger in the past 8/9 months. I don't know if I'll ever be able to b/p my weight but it is something to strive for.

You all are awesome! :)
 
Now I've got other questions...

What does the hack squat machine look like? I know what hack squats are but I can't picture the machine?

I weigh 110 (small yes, but there's a nice layer of fat there too) - what would be heavy for me? I currently can go up to 40 or 45 with the barbell but can't go any heavier than that for Cathe's workouts.

I will fiddle around with the weights and start looking at more equipment for the home - I just don't want to join a gym...too inconvenient. I like the fact that I can workout whenever I want at home :)

Thanks for the replies
 
Lynne --

I tried to respond to your email earlier but it bounced back to me. Anyway, to answer your questions here:

A hack squat looks like the last picture on this link: http://store1.yimg.com/I/usfitnessproducts_1808_2155017

I am also about 110. My goal is to at least bench my bodyweight for a few reps. Today I did 8 reps at 110 but mostly stayed in the 70-100lb range for the rest of my sets (at 8-12 reps per set). As for legs, you just can't do them without some type of equipment.

If you cannot join a gym, then try looking at the BodySolid line of equipment. If you have room for it -- their Smith machine is a nice thing to have at home. You can do heavy bench AND heavy squats/lunges with it and it is much safer than a regular bench or squat rack.

Shonie
 
I still disagree Trevor. Certainly lifting weights in a positive or negative manner makes the exercise very different. And, as I said, I use different positioning with each exercise to target different areas.

As far as your last sentence goes, I find that an incredibly condescending response. I take issue w/many things you've said but have never called you on it--frankly there was one thread in which a poster said deadlifts were causing her pain & you said she should keep doing them, just learn to do them right--I found that very foolish and inappropriate advice. Trevor, deadlifts are not the be-all end-all answer to a leg workout. There are many substitutions for them that are much less dangerous and just as effective, which is probably the reason many people choose not to do deadlifts. To be honest, I have no idea how long you've been working out but you show a great deal of ignorance when it comes to women's fitness in many of your posts and the advice you try to give the girls on this board.

Yes, I've been working out for 15 years. I've had amazing results with my routine. I have women--and men, for that matter--in my gym who are constantly asking me for advice. So, I'm pretty sure what I'm doing is right, whether you're "taken aback" by it or not.
 
Whatever......gotta laugh at that...
I only suggested that that person try them again after a layoff with lighter weight because I believe they never mentioned having back problems of any sort. Just some soreness. Certainly I do not recommend deadlifts for people with actual back issues. Alot of people just don't do it correctly and pull something. They need to back off, and get re-trained on how to do it correctly. It's a core weight training move and really should not be replaced in my opinion unless it cannot be mastered, or that person has back issues.
Actually, if back issues are a problem, that person most likely should NOT even be lifting at all.
Wellllll, someone who thinks gravity makes squats hit different leg muscles than the leg press certainly doesn't have their facts straight. The fact is both squats and leg press work the following:
TARGET:
Quads

SYNERGISTS:
Gluteus Maximus
Adductor Magnus
Soleus

DYNAMIC STABILIZERS:
Hamstrings
Gastrocnemius

The differences in the two are in the following:
The squats hit the following:
STABILIZERS:
Erector Spinae

ANTAGONIST STABILIZERS:
Rectus Abdominus
Obliques

So as far as legs go, if you do both squats and leg presses in the same workout, you are duplicating the work and risk overtraining. It's called training inapropriately. Which, as I explained earlier, is why I use squats for about 6 weeks, then when I go VERY heavy, I switch to leg presses to keep from mashing myself into the floor. Since it's the same move, I don't lose anything.
I am not trying to get you to change your routine, just to think about how you might be smarter about it.
I think it was Aldous Huxley who said something like--just because facts are ignored, doesn't mean they don't exist.
T.

:)
 
The part of the lift where you move the resistance against gravity is defined as the positive phase, and when lowered with gravity the term negative phase is used. I've looked, but can't find one single thing that says different fibers are worked with each phase.

Anyone? I'm talking AUTHORITATIVE research here please. Not Joe Schmoe's "Take this supplement and gain 10 pounds of muscle in a day!" website. }( (gotta love those!! LOL!!)

Carol
:)
 
Hey C!

That's one site I use to get my info!! It's very good isn't it?
Thanks for posting the links that I was too lazy to post myself.
You're aces C!!!
T. :)
 
RE: Hey C!

Hey T! I love that site!! It's very informative and has really helped me a lot in the past. I'm still looking for info on gravity working muscles differently. Can't find a blasted thing out there. Maybe NASA has done some research on that?

Carol
:)
 
RE: Hey C!

OK--I noticed you ignored my comments about how I use different positioning with each exercise, which certainly targets different areas of the glutes & thighs. Wouldn't back up your theory, huh? I did say I use more of a negative w/one exercise & a positive w/the other. For someone who seems to put so much stock in negative & positive workouts, your reasoning sure seems to be selective.

Still can't get on board w/the deadlifts thing. You can say "they're an integral part of a workout if they're done correctly" until you're blue in the face, but why would anyone waste their time w/them when there are so many other things they could do which are just as effective, less risky, and easier? It just makes no sense. There's no logic to your argument, Trevor. In fact, I haven't seen a trainer teaching a client deadlifts in about a decade. Probably b/c they're a complete waste of time & really really outdated. Maybe it's time to update your workout Trevor?

Edited to add: if squats target the same muscle fibers as presses, wouldn't you say the same thing about lunges, extensions, curls & hack squats since both squats & presses target the glutes, hams & quads? So are all the rest of those exercises a waste of time as well? All I should be doing at this point are squats? Gee my leg workout sure would be much shorter & easier if this were so.......
 
RE: Hey C!

Max, I am not going to continue this. Just suffice it to say that you obviously do not understand the differences between compound exercises, isolation exercises, basic exercises, and auxiliary exercises. You really need to know these. And I think your lifting would get you better results if you did know these definitions, at least in your leg workout examples.
As for the deadlifts, it's a compound move.....much preferable over other exercises that are not compound.
But then, I don't give a #### so I'll stop now.
Oh well....carry on.
T.


:)
 
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