Most efficient leg strengthening exercises

Discussion on the three big Chinese internals, Yiquan, Bajiquan, Piguazhang and other similar styles.

Re: Most efficient leg strengthening exercises

Postby Steve James on Sat Apr 14, 2018 1:14 pm

I was a competitive cyclist for a while. Here's a vid by an ex-cyclist for someone who's attempting his or her first century (100 mile) ride.

https://www.youtube.com/watch?v=PWMFeKCfJ3I
"A man is rich when he has time and freewill. How he chooses to invest both will determine the return on his investment."
User avatar
Steve James
Great Old One
 
Posts: 16916
Joined: Tue May 13, 2008 8:20 am

Re: Most efficient leg strengthening exercises

Postby willie on Sat Apr 21, 2018 8:33 am

Squats and dead lift, will not only strengthen the legs, It puts the body together in a way that's hard to explain. "strong". hands down the best!
willie
Wuji
 
Posts: 2355
Joined: Tue Oct 06, 2015 9:21 am

Re: Most efficient leg strengthening exercises

Postby Bhassler on Sat Apr 21, 2018 8:45 am

Careful there, Boss! You grunted once-- don't wanna get kicked out of Planet Fitness, do ya?!???
Bhassler
Great Old One
 
Posts: 3027
Joined: Tue May 13, 2008 8:05 pm
Location: xxxxxxx

Re: Most efficient leg strengthening exercises

Postby willie on Sat Apr 21, 2018 8:52 am

Bhassler wrote:Careful there, Boss! You grunted once-- don't wanna get kicked out of Planet Fitness, do ya?!???

It's okay, I have a membership at a hardcore gym too. it's a nice gym, but a stupid rule.

I grunt a lot louder then that, LOL!
willie
Wuji
 
Posts: 2355
Joined: Tue Oct 06, 2015 9:21 am

Re: Most efficient leg strengthening exercises

Postby willie on Sat Apr 28, 2018 8:55 am

I had to redo the Squat session, because a couple people didn't think that my form was correct and not low enough on 405 lbs.
"People are never satisfied, Nothing is ever good enough no matter what!"

So I did it over and went even heavier on the 3/4 squats, New personal record of 475 LBS 3/4 squat.

Also, I had to put the wifey on it as well. LOL!

willie
Wuji
 
Posts: 2355
Joined: Tue Oct 06, 2015 9:21 am

Re: Most efficient leg strengthening exercises

Postby David Boxen on Sat Apr 28, 2018 11:48 am

Willie, you just can't call it a squat when you are using a Smith machine.
We are not stuff that abides, but patterns that perpetuate themselves. - Norbert Wiener
David Boxen
Huajing
 
Posts: 471
Joined: Fri Jul 04, 2008 1:54 pm
Location: Toronto

Re: Most efficient leg strengthening exercises

Postby marvin8 on Sat Apr 28, 2018 11:56 am

willie wrote:I had to redo the Squat session, because a couple people didn't think that my form was correct and not low enough on 405 lbs.
"People are never satisfied, Nothing is ever good enough no matter what!"

So I did it over and went even heavier on the 3/4 squats, New personal record of 475 LBS 3/4 squat.

Also, I had to put the wifey on it as well. LOL!


Starting at 3:06.
The most common reason for a technical miss in powerlifting competition is for not reaching an adequate depth in the squat. Adequate depth in the squat means that the crease of the hip needs to sit below the horizontal plane made by the top of the knees.

;)

http://www.youtube.com/watch?v=pSbpl3i3TRI&t=3m6s
User avatar
marvin8
Wuji
 
Posts: 1152
Joined: Mon Mar 02, 2009 8:30 pm

Re: Most efficient leg strengthening exercises

Postby willie on Sat Apr 28, 2018 12:35 pm

marvin8 wrote:
willie wrote:I had to redo the Squat session, because a couple people didn't think that my form was correct and not low enough on 405 lbs.
"People are never satisfied, Nothing is ever good enough no matter what!"

So I did it over and went even heavier on the 3/4 squats, New personal record of 475 LBS 3/4 squat.

Also, I had to put the wifey on it as well. LOL!


Starting at 3:06.
The most common reason for a technical miss in powerlifting competition is for not reaching an adequate depth in the squat. Adequate depth in the squat means that the crease of the hip needs to sit below the horizontal plane made by the top of the knees.

;)

http://www.youtube.com/watch?v=pSbpl3i3TRI&t=3m6s

Best I can do. The next spot for the spotter is 6 inches under parallel which is very bad for your lower back.
Last edited by willie on Sat Apr 28, 2018 12:41 pm, edited 1 time in total.
willie
Wuji
 
Posts: 2355
Joined: Tue Oct 06, 2015 9:21 am

Re: Most efficient leg strengthening exercises

Postby willie on Sat Apr 28, 2018 12:39 pm

David Boxen wrote:Willie, you just can't call it a squat when you are using a Smith machine.

Oh yes I can! Do you want me to tell Planet Fitness that they need to invest in power racks?
Also, I do belong to a Hardcore gym that does have power racks. I refuse to go that heavy, because when I unrack, I have to take that one step and momentarily put all that weight on only one leg. I have no desire to herniate a disc. However, I do go pretty heavy there too. Just for reference, I only weigh 165
Last edited by willie on Sat Apr 28, 2018 12:40 pm, edited 1 time in total.
willie
Wuji
 
Posts: 2355
Joined: Tue Oct 06, 2015 9:21 am

Re: Most efficient leg strengthening exercises

Postby marvin8 on Sat Apr 28, 2018 12:59 pm

willie wrote:
David Boxen wrote:Willie, you just can't call it a squat when you are using a Smith machine.

Oh yes I can! Do you want me to tell Planet Fitness that they need to invest in power racks?
Also, I do belong to a Hardcore gym that does have power racks. I refuse to go that heavy, because when I unrack, I have to take that one step and momentarily put all that weight on only one leg. I have no desire to herniate a disc. However, I do go pretty heavy there too. Just for reference, I only weigh 165

Oh, I didn't notice you were using the smith machine. I would be cautious (if not avoid) using the smith machine as it keeps your body in an unnatural motion.

From "What's Wrong With Using The Smith Machine For Squats?," https://www.bodybuilding.com/content/wh ... quats.html"
Josh Henkin on April 18, 2018 wrote:A conditioning specialist in Scottsdale, Arizona. He holds a Bachelor's of Science in Exercise Science. His articles will help you!

Is there a problem with squatting with a Smith Machine and if so how can I solve it or compensate for it?

The Smith Machine has been one of the biggest mistakes in strength training equipment, in my opinion. This may sound like an extreme comment to make considering almost every gym and even some rehabilitation facilities now have them for their people to use. Please let me elaborate before you stop reading.

My biggest problem with the Smith Machine is that people are convinced they are still doing free weight movements when they perform exercises on the Smith Machine. Because an Olympic bar is attatched to the machine does not make this a free weight piece. The reason is this piece only allows movement in a fixed plane of motion. This is one of the many disadvantages of machines that Coach Snideman has stated in his article, Free Weights vs. Machines.

In any movement that a human performs, almost never are the same muscles or patterns of movement replicated. This is obviously not new to machine training, but with the Smith Machine this becomes even more complicated. A squatting movement is rather complex, especially considering the variations that are available. Even though the bar does not look as though it moves but up and down, all the joints are revolving and this simple movement is not simple. The Smith Machine locks into a very unnatural movement pattern which has the potential to stress inappropriate structures and not train the body in various planes.

How is this fixed? Really easily, just do the free weight equivalent. If you are worried about getting pinned then you have two options. Work within a power rack in which you can set the bars to help you if you do get stuck, secondly, don't work till failure. As I have stated on numerous occassions you do not need to train to failure to have phenomenal success in the gym. In fact, many would benefit from not training to failure for the majority of their workouts.

If you have problems performing a traditional closer stance squat you also have many variations possible. You may perform a wider low bar squat, overhead squat, front squat, or use box squats. So, there really is no way to say squatting is impossible. Sometimes finding a trainer with a great educational background can help you individual needs.

Don't use the Smith Machine, you'll end up hurting yourself more. For squats, the Smith Machine keeps your body in an unnatural motion.
Last edited by marvin8 on Sat Apr 28, 2018 1:16 pm, edited 1 time in total.
User avatar
marvin8
Wuji
 
Posts: 1152
Joined: Mon Mar 02, 2009 8:30 pm

Re: Most efficient leg strengthening exercises

Postby willie on Sat Apr 28, 2018 1:19 pm

marvin8 wrote:
willie wrote:I only weigh 165

Oh, I didn't notice you were using the smith machine. I would be cautious (if not avoid) using the smith machine as it keeps your body in ...

I prefer free weights but Planet Fitness has only machines. I am aware that they can put your body into certain unnatural positions. I have no intention of avoiding Smith machines or anything else. I prefer a power rack but that just happens to be Planet Fitness and in the night time it's very relaxed and no one seems to mind if you film. The other gym that I go to is not relaxed at all.

And the other thing is... think about how hypocritical these people who are saying all that are. They say not to use a Smith machine, because of a pre-established pathway that may be in conflict with a human beings natural pathway. But, they have no problem using a hack squat machine? They have no problem using a leg press machine? They have no problem using a lying down vertical leg press machine? They have no problem using a calf raise machine? Do you see where I'm going with this? Everybody has opinions, it's my job 2 figure out what is best for me. It's your job to figure out what is best for you. Opinions are just opinions and opinions may vary. Just like Tai Chi. My MMA instructor hates Tai Chi. If I had listened to him, then I would have never even learned it. I got a lot of good things out of Tai Chi, I also got a lot of good things out of karate. I got a lot of good things out of every single art that I trained. You kind-of have to stand up, if you know what I mean.
Last edited by willie on Sat Apr 28, 2018 2:26 pm, edited 2 times in total.
willie
Wuji
 
Posts: 2355
Joined: Tue Oct 06, 2015 9:21 am

Re: Most efficient leg strengthening exercises

Postby C.J.W. on Sat Apr 28, 2018 3:36 pm

willie wrote:Best I can do. The next spot for the spotter is 6 inches under parallel which is very bad for your lower back.


Then why not go lower with less weights? ;)
C.J.W.
Wuji
 
Posts: 1659
Joined: Tue May 13, 2008 5:02 am

Re: Most efficient leg strengthening exercises

Postby willie on Sat Apr 28, 2018 3:52 pm

C.J.W. wrote:
willie wrote:Best I can do. The next spot for the spotter is 6 inches under parallel which is very bad for your lower back.


Then why not go lower with less weights? ;)


You're not suppose to go lower then parallel, It puts too much strain on the lower back. it's called rounding.
Most of my lifts are parallel.
I'm pretty damn close to parallel all the time, maybe .75" off at the most.

There's guys in the gym that have 100 pounds on me that cant do that.
To me, I've just always liked going heavy. I like being strong. I'm not into disco muscle.
Last edited by willie on Sat Apr 28, 2018 3:56 pm, edited 1 time in total.
willie
Wuji
 
Posts: 2355
Joined: Tue Oct 06, 2015 9:21 am

Re: Most efficient leg strengthening exercises

Postby Wuyizidi on Thu May 24, 2018 11:08 am

For general conditioning, if we think about dynamically (movement in all directions with speed and power) which sports places the greatest demand on the legs, who has the biggest muscles, speed skating would probably rank amongst the top. Not only are you moving at great speed, you're balancing on a single knife's edge most of the time. I think these would be great for Taiji, with it's emphasis on single-weightlessness.

Saw some of these great exercises during Winter Olympics.







Last edited by Wuyizidi on Thu May 24, 2018 11:09 am, edited 1 time in total.
勤学,苦练, 慎思, 明辨。
心与境寂,道随悟深。

http://internalmartialart.wordpress.com/
User avatar
Wuyizidi
Great Old One
 
Posts: 1063
Joined: Tue May 13, 2008 5:22 am

Re: Most efficient leg strengthening exercises

Postby wayne hansen on Thu May 24, 2018 12:00 pm

Great exercises like a lot of tai chi ones we do in our school except for the forward lean
Don't put power into the form let it naturally arise from the form
wayne hansen
Wuji
 
Posts: 3144
Joined: Mon Mar 16, 2009 1:52 pm

PreviousNext

Return to Xingyiquan - Baguazhang - Taijiquan

Who is online

Users browsing this forum: No registered users and 13 guests