Deins Drengers Posted November 30, 2013 Share Posted November 30, 2013 Hi ! My legs are weak. I do the Foundation series ( im at Sls PE1 close to mastery ) doing it twice a week. Would it be a good idea to add an accesory exercise ? Link to comment Share on other sites More sharing options...
DiTi Posted November 30, 2013 Share Posted November 30, 2013 just train pistol squats,leg bodyweight curl and calf raises i think you will see some good results Link to comment Share on other sites More sharing options...
Guest Posted November 30, 2013 Share Posted November 30, 2013 For calves: high rep works best. A respected strength coach (forgot the name) has recommended 100 calf raises EVERYDAY for one month at a 2-2-2 tempo to see some good strength and size gains. Jumping rope with one leg can also help tremendously (Coach Sommer's recommendation). For hamstrings: Natural leg curls/glute ham raises work well. One leg arch ups also target them well. For quads: Shrimp squats (look them up) help the VMO a lot, as well as overall quad development. From what I understand, weights are superior in gaining more strength than bodyweight exercises. I would continue working through all of Foundation SLS, then once you reach the end of F1 (or F2, if you decide to buy it/already have it), put that final element on maintenance to where you can achieve mastery still, while swapping your SLS session for a 3x5 or 5x5 barbell squat session. Link to comment Share on other sites More sharing options...
Connor Davies Posted November 30, 2013 Share Posted November 30, 2013 If you think your legs need more work, there's no reason you can't add more volume. Try running hills. Fast. 1 Link to comment Share on other sites More sharing options...
Fred Mak Posted December 8, 2013 Share Posted December 8, 2013 On 11/30/2013 at 2:57 PM, Awarenesss said: For calves: high rep works best. A respected strength coach (forgot the name) has recommended 100 calf raises EVERYDAY for one month at a 2-2-2 tempo to see some good strength and size gains. Jumping rope with one leg can also help tremendously (Coach Sommer's recommendation). For hamstrings: Natural leg curls/glute ham raises work well. One leg arch ups also target them well. For quads: Shrimp squats (look them up) help the VMO a lot, as well as overall quad development. From what I understand, weights are superior in gaining more strength than bodyweight exercises. I would continue working through all of Foundation SLS, then once you reach the end of F1 (or F2, if you decide to buy it/already have it), put that final element on maintenance to where you can achieve mastery still, while swapping your SLS session for a 3x5 or 5x5 barbell squat session.does 2-2-2 mean to take two seconds going up, hold 2 seconds at the top, and two seconds to lower down? was this recommendation to do calf raises body weight only or with weights for a month? is this recommendation to do the calf raises every day just meant to be performed 1 month for hypertrophy, and then you can do them less often, or are you supposed to keep doing 100 every day forever? thanks Link to comment Share on other sites More sharing options...
Tristan Curtis Posted December 8, 2013 Share Posted December 8, 2013 What goals do you have besides getting through the Foundations series? If none, more volume will just add mass you don't need. Take it from someone who has weight-trained legs for years, grew big ones, and has to work that much harder to achieve all lever movements. Link to comment Share on other sites More sharing options...
Marios Roussos Posted December 8, 2013 Share Posted December 8, 2013 Here's the original article regarding the 100 calf raises: http://www.t-nation.com/free_online_article/sports_body_training_performance/the_answer_for_massive_calves You should be able to get answers to most of your questions there. I don't recall this approach ever being officially endorsed on this site. From what I remember, someone posted the link saying they were going to give it a try. 1 Link to comment Share on other sites More sharing options...
Junkyard Posted December 9, 2013 Share Posted December 9, 2013 Squats are king if you're not specializing gymnastics. Load a barbell and have at it. 1 Link to comment Share on other sites More sharing options...
Rob Kowalski Posted December 10, 2013 Share Posted December 10, 2013 Sissy squats and hack squats are amazing for quads. Training these a few times made pistol squats easier for me (my quads are my weak point right now). Regular squats (ATG) and deadlifts will work your hamstrings/glutes. For calves do calf raises on a ledge so that you can go all the way down. I read recently you should do most of the reps in the bottom half of the ROM because you only work the top half of the ROM during day to day walking/activities. Link to comment Share on other sites More sharing options...
Deins Drengers Posted December 10, 2013 Author Share Posted December 10, 2013 On 12/8/2013 at 4:37 AM, wheezer said: What goals do you have besides getting through the Foundations series? If none, more volume will just add mass you don't need. Take it from someone who has weight-trained legs for years, grew big ones, and has to work that much harder to achieve all lever movements.My goal is to develop strong legs that can assist me in tumbling ( explosive power) and static strength ( for L-sits L-hangs ). Aswell as do single leg squats and single leg box jumps and good sprints. Link to comment Share on other sites More sharing options...
Mark Collins Posted December 10, 2013 Share Posted December 10, 2013 I wouldn't add anything then. From what coach said at the seminar the later progression will meet your goals. 1 Link to comment Share on other sites More sharing options...
Deins Drengers Posted December 10, 2013 Author Share Posted December 10, 2013 On 12/10/2013 at 8:32 AM, Mark Collins said: I wouldn't add anything then. From what coach said at the seminar the later progression will meet your goals.Thank you ! Link to comment Share on other sites More sharing options...
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