Questions About Ls and Vs (leg lifts)

[wallcrawler]

I found an old article by Coach about the progressions for leg lift holds and reps. For holds he states 10 seconds is the goal and for reps he specifies 1 set of 3 slow reps at a 313 tempo to be done 3-4 days per week. It seems the full hanging leg lift with toes below the bar is the ultimate goal and he advises adding incremental (0.25 lb.) weight plates to increase resistance as you progress. He states that 15 pounds is about the max he has seem used for this exercise.

 

So some questions:

 

- Do you onyy start adding weight when you can do the full leg lift with toes under the bar or do you gradually ad weight to each progression up to a certain weight and then move on to the next progreesion with no weight and do the same thing?

 

- Once you can do the full leg lift with toes under the bar with say 15 pounds of weight, what then? DO you just continue to do the same thing with the same weight from that point on? IS this now considered 'maintenance'?

 

- same for the holds - add weight to each progression until you can hold a certain weeight for 10 seconds and then move on to the next hold progression with no weight? OR are you supposed to do an unweighted static hold of 10 seconds before progressing to reps for the same movement?

 

Thanks

[FREDERIC DUPONT]

First do the full leg lift with toes under the bar without added weight, post a video, then ask again.