Leg extension: Do I, don't I?

Reality:

•  Main Muscle Group: Quads

•  Secondary Muscle(s): None

•  Exercise Type: Strength

•  Equipment Required: Machine

•  Mechanics: Isolation

•  Force Type: Push

•  Experience Level: Beginner

 

 Now what:

1.     The leg extension is a great movement for isolating the quads. Sit on the leg extension machine and adjust it so that the leg pad sits on your ankles.

2.        Then adjust the back rest so that your knees are just off the end of the seat. If you are miniature then a support behind your back may be necessary.

3.        Select the weight you want to use on the stack.  Contemplate… Now select the stack you SHOULD use on the stack.

4.        Take the weight off the rack by stretching your legs marginally. This is the initial position for the exercise.

5.        Grasping onto the handles for stability and dear life, and bending at the knees only, extend your legs out as far as possible.

6.        Hold for a count of 1 to 2 while squeezing your quads, and then slowly lower legs back to the starting position. The weight shouldn’t touch the stack, unless you are finishing your set, or you are fatigued.

7.        Repeat for desired reps.

Performance Pointers:

1.      Use a slow and controlled movement - do not "kick" the weights up.  It is not a happy sack, it is a controlled isolated movement.

2.        Pause at the top of the movement and squeeze your quads to add intensity to the leg extension.  I like to hold 3 to 5 seconds on the final 3, just for a little extra leg burn!

3.        Regarding your fitness program, this exercise can be used as a pre-exhaust exercise for lunges, squats or other big compound movements. It can also be used for the second exercise in compound/isolation supersets.

4.        Try not to drop your toes down and back beyond your knees. Your knees shouldn’t track out over your toes as it may causes undue stress on the knee joints.

5.        By turning your toes either out or in during your set, you are able to concentrate more specifically on inner and outer muscles of the quadriceps.

I’m just saying:

Many people have a strong opinion in regards to the leg extension, mostly negative:

·      “The leg extension doesn’t work the quad muscle in a productive manner”

·      “Leg extension machine is dangerous to your knee joint”

·      “Does my butt look big in this leg extension machine?”

Okay, so maybe the last concern is not too common, but you would be surprised by some of the conversations we hear at the gym!

I’m not saying you should use it or avoid it. (Truth is told; this could be said for every exercise in the gym.)  There is a reason why trainers write you a program; everyone has a different body; every body is not suited to every exercise.

People claim the leg extension machine is completely useless for building muscle. Lies I say!  (My opinion.) There is a good deal of times where it can serve a constructive purpose. But… even if it’s going to be a useful part of your lower body training, it’s going to be a very small secondary part of it. You still need to remember that we’re only talking about a quad isolation exercise here.  If you ever train with me then you know I am a lover of compound exercises!  Why work one muscle when you can work 2, 3 or 4 muscles at once?  (But then again I have always preferred a buffet as apposed to a set menu.  Why have one meal, when you can have 3, 4 or 5…)

Treasures like squats, deadlifts, lunge variations, leg presses and more should get the majority of room on your plate, (I mean majority of your time, effort and focus).

Achtung!!!:

If you currently have an existing knee problem, the leg extension exercise may not be the best option for you unless otherwise recommended by a medical professional.

If it hurts your knee… think about it brainiac… DO NOT USE IT!

Lying Leg Curl

Reality:

•  This is the most drooled on piece of equipment at the gym.

•  Main Muscle Group: Hamstrings

•  Secondary Muscle(s): None

•  Exercise Type: Strength

•  Equipment Required: Machine

•  Co-ordination: High, this is awkward to position yourself correctly and look ‘cool’

•  Mechanics: Isolation

•  Force Type: Pull

•  Experience Level: Beginner

Now what:

1.     The lying leg curl is a great exercise to isolate the hamstrings. Set up for the leg curl by selecting the heft you want to heave on the stack and adjusting the padding to suit your leg length.  I am tall, but often think I follow a giraffe on this machine, people will not judge you on the specs that you leave the machine, so be honest to avoid injury.  (Ankle adjustment low to embellish long legs and 50kg left to heave on leg curl stack is not going to fool anyone when you are 160cm tall and 60kg in structure. Just saying… we have camera surveillance. I see all!)

2.        Lay face down on the machine. As mentioned often, “This piece of equipment is the one that gets the most action or attention in the gym”, apart from the abductor, adductor… that deserves another blog entirely.

3.        The padding should be positioned just above the back of your ankles. If it's higher than that, adjust the length, measure your height, and acknowledge that what you see in the mirror actually has shorter limbs.

4.        Tense up the hamstrings by taking the weight slightly off the stack. This is the starting position for the exercise.

5.        Squeeze the hamstrings and curl the mass up as far as conceivable.

6.        Squeeze the hamstring hard, and then slowly release the movement back to the starting position.

7.        Repeat for desired reps or as requested by personal trainer.

Performance pointer:

1.     Common mistakes with the leg curl;

    ·      Moving the weight up and down too fast

·      Not using a full range of motion.

·      Not controlling the weight throughout the set. Don't use momentum to move the weight up, and don't allow it to drop back down quickly.

2.    Always use a full range of motion by curling the weight up as far as possible and lowering it as far as possible   without the weight dropping on the stack.

In all honesty, this exercise has recently been given a bad wrap.  It is a piece of equipment available in the gym, so I just want to ensure that we are using it correctly.  Personally, I like this.  I am focusing on a particular muscle, if I keep belly to the pad, and concentrate on no back arch; I think I am all good. 

By the way, did anybody else notice how awkward it is to get in and out of this machine? Between this and the 45% leg press, I definitely left grace and co-ordination at the door.  Dare you to do it gracefully. The only time your hamstrings will ever work in isolation is when you do this exercise. The hamstrings are meant to act in unison with the glutes and lower back, so training them alone only leads to imbalances, especially in the posterior chain—the interrelated muscles on the back side of your body that are responsible for explosive speed and power. And ‘apparently’, that's not just bad, it's a catastrophe, because a faulty posterior chain can leave you with an excruciating hamstring pull—even if you're just out for a jog.

Perhaps:

How about the weighted 45- degree back extension? Use a back extension apparatus while holding a weight plate to your chest. This exercise works the hamstrings, spinal erectors, and glutes together. While you'll probably never find yourself in a leg-curl position outside the gym, you'll always be bending forward to pick things up off the floor, (if you are clumsy like me), and the back extension trains all the muscles that make that possible.  (There is a great one-legged extension for the back that I am sure I will share in the month to come.)

Rumor is out that a ‘dead lift’ is also a good alternate exercise; heavy barbell weight, stretch down calf, a nice movement, but you are inviting other muscles to play so it is definitely not isolated.

Stop complaining, start living

Complaining, grumbling, protesting, whining or stating truth, call it what you will. There are some client no-no's that are more than just personality quirks—they're detrimental to both a trainer's and client's success in the gym.  Our role is often confused in the public eye as to what we actually do.

  

No one likes a complainer and, if you're a personal trainer, you really dislike complainers. (Ironic I know, a personal trainer complaining about complaining.) You see, to us, complaining has no logic. If you're paying someone to work you out and push you, then you have to expect to be worked out to your capabilities. Why complain and delay your momentum? Complaining takes up cherished time that a trainer can use for explaining proper form for an exercise or giving general dietary advice. Don’t miss out on that information, or opportunity.

‘I am tired”, “I hate doing that exercise”, “It would be easier if the weight was lighter”, sound familiar? Truth be told, all personal trainers are evil… yup… truth is out! If you complain about something, you are purely giving us ammunition for following sessions. (Insert evil laugh here.) “Bwa ha ha ha!”

In all seriousness, if you are 82 years old, I will not be saying drop and give me 20.... (unless I know you can), after all, we may know your capabilities better than you do!

Liar liar pants on fire

Telling a little ‘porky pie’ is part of everyday life, and if you said you never lied, then you would be lying!  Have you ever said any of the following without realising there was no truth?

·             It wasn't me.

·             I'm fine.

·             I never got the message.

·             Your baby looks so beautiful.
·             That looks so good on you.

·             Thank you, dinner was so delicious.

·             I need 5 minutes of your time.

·             I never said that.

·             This hurts me more than it hurts you.

·              I wasn’t feeling well.

·              I was just kidding.

·               I was only trying to help.

I guess this is closely related to our blog "making excuses" except instead of saying that your dog ate your workout program, you fib that you skipped that extra wine and dessert after dinner or you really did squeeze in that early morning jog—when you didn't. Personal trainers understand, surprisingly we too are human. No one wants to look bad or let his or her trainer down, but it's essential to tell us the truth.

“I didn’t have anytime to work out this week”. A valuable personal trainer is consistently revising your program to best suit your needs.  If you're misleading about your workout or eating plan, then a trainer isn't going to be able to adapt your fitness plan to help you reach your goals. And at the end of the day, you're paying a trainer to help you reach your goals, so by lying; you're the one you have to face at the end of the day.

“I’m fine.” Tolerating strenuous workouts when you are in pain will only lead to serious problems. Excuses on the other hand slow down your workout progress. Help us help you.

When training at Body 2 Soul Fitness you are obligated to give your personal trainer accurate information in regards to your medical history, age and current injuries. This information is important because it helps your personal trainer deliver a safe workout session for you.  

Be as honest as possible with your personal trainer if you want to enjoy the experience and achieve the best results.

Let's not make excuses

Many people are busy and have trouble fitting in exercise; work, family and life in general can be time consuming, (both to the body and the mind). Once you commit to working out with a trainer, we ask you refrain from making excuses for missing a workout or overeating. Be honest as to why you missed a workout or what drove you to overeat. We are not going to be disappointed, we too are human, (shock, horror)!  Be totally honest, we are not psychics, but for some strange reason, we DO have a built in radar in regards to food and alcohol. If you lie, we WILL work you harder! 

If we do not know your situation, then how can we help you? Let's be totally honest.  

What keeps us from reaching our true potential?  Our goals. Make it achievable. We are so quick to say 'baby steps' to others, but when it comes to our own achievements, we may be too harsh to achieve what is possible; I think this only gives us lack of confidence. 

Be honest with yourself. It's in your best interest to say to yourself why you did or didn't do something. It's all part of the learning process. We are here to teach, but most of all, we want to be part of the journey.