re: OT workout crew assemble!!! Need suggestions on daily routines

Because you are isolating your legs on machines. Which are good for hypertrophy to an extent but is used more for rehab purposes.

You need to do posterior chain work that focuses on movements and not so much isolation. This will give you more functional strength.

quote:

---

150lb seated calf raises 3x12
200lb staning calf raises 3x12
160lb leg extensions 4x12
100lb hamstring cufls 3x12


all waste of time

do some squats and lunges


not sure how it is "a waste of time" but okay

---

They aren't necessarily a complete waste, meaning that you will certainly develop strength and whatnot, but as a general notion, doing machined, simple movements is far less productive than doing complex movements.

quote:

---

200lb staning calf raises 3x12

---

Depending on the machine you are using for these (if any), I would not be surprised if these are causing some of your shoulder pain. Hated the standing calf machine. Always fricked with my shoulders.

Your leg days should probably consist of something like:

squats, leg presses, lunges, and sitting calf raises.

The squats and lunges are complex movements that will require you work your whole body. The leg presses, while based on a machine, are still relatively complex, they simply allow you to keep from worrying so much about your back. Theoretically, they should help increase your squat and you should certainly be able to go much heavier on leg press than you do on squat. Sitting calf raises are there to basically keep you from having silly looking calves when your thighs are the size of buildings from all the squatting.


If you are tired of squats, investigate hack squats, front squats, goblet squats, or other squat variations.