Alright, in another thread I started, I stated how I hurt my lower back some time ago. First, the left side, then the right side, then the whole back went, but now, it is just the right side. It is not a pain, but rather a discomfort/tightness. The only movements that give me issues are deadlifts and leg press. Although deadlifting yesterday went very well. I think with deadlifts, it is a form thing.
Anyways, I also notice the tightness when using any type of leg press where the weight is pushing down; so a sled or cybex leg press. Again, I can do the movement pain free, but I am thinking that if I do not do leg presses, it might get better quicker.
Here is my dilemma, I always start my hypertrophy leg day with leg presses and then do isolation exercises. I do not squat because on my second leg day of the week, I do two variations, hip thrusts, and two isolation. Also, I am looking to get in and out on a Tuesday and would need to wait for a rack.
Here is the current hypertrophy routine day:
Leg Press - 3 sets
Lying Hamstring Curl - 3 sets
Leg Extensions - 3 sets
Seated Leg Curl - 3 sets
Split Squat - 3 sets
I probably have enough volume in there by just eliminating leg press altogether, but I was thinking of what I could do instead. Here are some different options.
Option 1
Leg Extensions - 6 sets
Lying Hamstring Curl - 3 sets
Seated Leg Curl - 3 sets
Split Squat - 3 sets
Option 2
Leg Extensions - 5 sets
Lying Hamstring Curl - 3 sets
Seated Leg Curl - 3 sets
Split Squat - 4 sets
Option 3
Leg Extensions - 3 sets
Lying Hamstring Curl - 3 sets
Seated Leg Curl - 3 sets
Split Squat - 3 sets
Leg Press - 3 sets (this would force me to go lighter, which would feel better on the back and I could aim for 15-20 reps)
Option 4
Smith Squats (quad focus)
Leg Extensions - 3 sets
Lying Hamstring Curl - 3 sets
Seated Leg Curl - 3 sets
Split Squat - 3 sets
Option 5
Leg Extensions - 3 sets
Lying Hamstring Curl - 3 sets
Seated Leg Curl - 3 sets
Split Squat - 3 sets
Horizontal Leg Press - 3 sets (I tried to use this today, but after reverse hypers, so it did not feel great on that area of the back, but it might if they are not performed before)
I put emphasis on quads this day since the second leg day is more focused on hamstrings.
Anyways, I also notice the tightness when using any type of leg press where the weight is pushing down; so a sled or cybex leg press. Again, I can do the movement pain free, but I am thinking that if I do not do leg presses, it might get better quicker.
Here is my dilemma, I always start my hypertrophy leg day with leg presses and then do isolation exercises. I do not squat because on my second leg day of the week, I do two variations, hip thrusts, and two isolation. Also, I am looking to get in and out on a Tuesday and would need to wait for a rack.
Here is the current hypertrophy routine day:
Leg Press - 3 sets
Lying Hamstring Curl - 3 sets
Leg Extensions - 3 sets
Seated Leg Curl - 3 sets
Split Squat - 3 sets
I probably have enough volume in there by just eliminating leg press altogether, but I was thinking of what I could do instead. Here are some different options.
Option 1
Leg Extensions - 6 sets
Lying Hamstring Curl - 3 sets
Seated Leg Curl - 3 sets
Split Squat - 3 sets
Option 2
Leg Extensions - 5 sets
Lying Hamstring Curl - 3 sets
Seated Leg Curl - 3 sets
Split Squat - 4 sets
Option 3
Leg Extensions - 3 sets
Lying Hamstring Curl - 3 sets
Seated Leg Curl - 3 sets
Split Squat - 3 sets
Leg Press - 3 sets (this would force me to go lighter, which would feel better on the back and I could aim for 15-20 reps)
Option 4
Smith Squats (quad focus)
Leg Extensions - 3 sets
Lying Hamstring Curl - 3 sets
Seated Leg Curl - 3 sets
Split Squat - 3 sets
Option 5
Leg Extensions - 3 sets
Lying Hamstring Curl - 3 sets
Seated Leg Curl - 3 sets
Split Squat - 3 sets
Horizontal Leg Press - 3 sets (I tried to use this today, but after reverse hypers, so it did not feel great on that area of the back, but it might if they are not performed before)
I put emphasis on quads this day since the second leg day is more focused on hamstrings.