Leg extensions. Worth it or worthless

[bean]

But shouldn't one's grip strength be able to keep up until one gets to very serious weights? Like double body weight, at least... IDK, it seems to me that straps too soon miss some of the total body benefits of DLs. Maybe I just have strong grip from decades of climbing and manual labor, so I'm biased. My DL limiter is def keeping my back aligned, and I'm only at about 170% body weight for 5 reps.

Should? Depends on who you are and what you’re doing, where you are in your fitness journey, number of sets, number of reps, etc. But if your DL is limited by your grip then you’re wasting your time, it’s not going to effectively improve your grip and it’s not going to effectively function as a deadlift. No reason to not use straps.

[fool]

Get some straps if you haven't already. Deadlifts aren't a forearm exercise and if you're limited by them it's compromising the point of the lift. I have the ihuan brand off amazon and they're fine and $10.

Hammer curls and/or wrist curls for forearms.

Yup, I purchased the ones I linked to. And I was thinking the same thing. My grip strength was limiting me to roughly BW and now I'm at 125% BW with straps and a few sessions (still getting beginner gains right now).

Climberevan, I agree with the sentiment but I'm no longer a climber and don't do manual labor for work, so my grip strength was limiting me. It's nice to move past that limiter and be able to keep increasing my DL weights.

A related question: how many sets are people doing of their DL at working weight? I'm doing 3 steadily increasing warm up sets and then one set at five reps. I have heard doing 2-3x sets of five reps is too much for DL, so one set is preferable. Looking for general strength for biking/skiing/mountaineering.

[XXX-er]

I got inot weights way back in the mid 80's so i could muscle around a 203 GS ski in the pow

I have always done 3 or 5 sets of 10-15 reps with lower weight

so low weight / high rep but yer ymmv I supose

[auvgeek]

A related question: how many sets are people doing of their DL at working weight? I'm doing 3 steadily increasing warm up sets and then one set at five reps. I have heard doing 2-3x sets of five reps is too much for DL, so one set is preferable. Looking for general strength for biking/skiing/mountaineering.

So it really depends on your goals here. 3x5 working set is pretty standard programming, especially for relative beginner-intermediate lifters. For a max strength kind of phase, I’ll do 3x4 or 3x5. Then I increase volume for a muscular endurance phase in the fall with some maintenance in ski season. By later in the season (now) when my overall volume and training load is higher, I’m in maintenance mode with 3x8 at lighter weight.

[SacTo]

Yup, I purchased the ones I linked to. And I was thinking the same thing. My grip strength was limiting me to roughly BW and now I'm at 125% BW with straps and a few sessions (still getting beginner gains right now).

Climberevan, I agree with the sentiment but I'm no longer a climber and don't do manual labor for work, so my grip strength was limiting me. It's nice to move past that limiter and be able to keep increasing my DL weights.

A related question: how many sets are people doing of their DL at working weight? I'm doing 3 steadily increasing warm up sets and then one set at five reps. I have heard doing 2-3x sets of five reps is too much for DL, so one set is preferable. Looking for general strength for biking/skiing/mountaineering.

That’s bad info you heard on deadlift sets.
Look up the conjugate method.
Follow guys like Jordan Syatt, John Rusin, Tony Gentilecore and Lee Boyce.
Also, listen to your body. What works for you may not work for others, etc.

[fool]

Thanks for the replies on my rep question.

Since this thread has a lot of smart people in it, I wanted to ask:

Anyone gotten into Olympic Lifting for fun and for training for skiing/mountain sports? There's a gym nearby that's coached by a 3x former Olympic coach with 50 years experience. The gym focuses on clean & jerk and snatch, though also incorporates other compound lifts. It feels like it could be fun to learn new lifting skills/techniques, get strong, and meet people.

My initial hunch: the time it takes to learn the technique - and practice it - will take away time from getting strong for the mountains (via less complicated powerlifting type exercises).

Curious if anyone has gotten into olympic lifting and how that's translated to skiing and mountain activities (primarily trail running, biking, etc.).

[fool]

Since this thread has a lot of smart people in it, I wanted to ask:

Also, any guidance, suggestions, or resources on structuring lifting based on the season/focus of a multiple-month block? Maintenance, endurance, strength phases, etc. in relation to reps, weight, and other activities. I don't necessarily prioritize my training around ski season - and mostly want to be a strong/fit year-round athlete (skiing, trail running, biking, lifting) - but curious if I should consider a more thoughtful strategy from a macro perspective implemented in a simple-ish structure.

(And if doing 3x working sets, is working up to 12 reps before then adding weight and dropping down to 6 reps a more simple, while still effective, of some type of seasonality and variation for the muscles?)

[rod9301]

I ski and mountain bike.

For legs

6 weeks in May and October 3 times a week, heavy 6-12 reps.


Maintenance once a week with your max weight above, only 5 reps, 1 set. This what you will not get sore.

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[I've seen black diamonds!]

That’s bad info you heard on deadlift sets.
Look up the conjugate method.
Follow guys like Jordan Syatt, John Rusin, Tony Gentilecore and Lee Boyce.
Also, listen to your body. What works for you may not work for others, etc.

A lot of people do better with fewer heavy sets of deadlifts, especially if they're getting a lot of exercise outside the gym. Not everyone should train like a powerlifter.

[EWG]

A lot of people do better with fewer heavy sets of deadlifts, especially if they're getting a lot of exercise outside the gym. Not everyone should train like a powerlifter.

I've switched to dumbbell single-leg deadlifts for the most part. Better for muscle atrophy on the outside quad, at least for me. Forces all you leg muscles to fire, keeps things healthier and more balanced. 3 sets, 8 reps. Once a week in season - and it seems like 3/4 of the year is in season for something...

If I had more time I'd alternate these with traditional deadlifts.

[bry]

I do at least a few of these on most days, keeps everything tied together, firing and muscle amnesia at bay. I try to work a variety of DLs in rotation but the single leg/unilateral ones are probably the most helpful so during ski season in particular i stick with those.

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[bodywhomper]

I’ve been consistently-ish doing SLD on an upside bosu ball for about a year as part of my prescription from my PT due to knee injury (medial meniscus, MCL, ACL). Between 1-4 times per week, but aim for 2-3x’s, with 2-4 reps of 5. I use dumbbells in each hand. Lately, I’m at 35# in each hand. FWIW, on a bosu ball at least, SLD with very little weight is a very different/challenging experience that with more weight.

[2FUNKY]

I’ve been consistently-ish doing SLD on an upside bosu ball for about a year as part of my prescription from my PT due to knee injury (medial meniscus, MCL, ACL). Between 1-4 times per week, but aim for 2-3x’s, with 2-4 reps of 5. I use dumbbells in each hand. Lately, I’m at 35# in each hand. FWIW, on a bosu ball at least, SLD with very little weight is a very different/challenging experience that with more weight.

Nice! You supporting the off leg? Single leg RDL unsupported on a upside down bosu is the shiz!


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[bodywhomper]

No support.

[XXX-er]

IME for the ACL rehab I did/ I still do leg extensions/ leg press/ knee extension/ calf raises, 3-6 or more sets of 12 at the local gym, throw in some chest press & lat pulldown all of which might take 35min, and then go have a beer at the craft brew

IME just one exercise isn't gona do it, i had been doing just leg press cuz thats all the PT had during Covid lockdown and I needed more

[shera]

bump

[bodywhomper]

IME for the ACL rehab I did/ I still do leg extensions/ leg press/ knee extension/ calf raises, 3-6 or more sets of 12 at the local gym, throw in some chest press & lat pulldown all of which might take 35min, and then go have a beer at the craft brew

IME just one exercise isn't gona do it, i had been doing just leg press cuz thats all the PT had during Covid lockdown and I needed more

When I was rehabbing a leg after a broken foot and concurrently getting ready for ski season about 5 years ago, my PT at that time had me doing presses, extensions, curls, abductors, adductors, and toes on ground and lifting heels, with a 5-10 minute stationary bike warm-up, all at a gym. Worked pretty well for me.

Current home routine for legs: SL RDL with weight on buso, SL chair squat with weight on buso, Bulgarian split squat with weight, squat with weight on buso, side lunge with rubber band around feet/ankles, jumping side lunge, toes on ground and lifting heels, leg blasters (fulls). I mix up the number of sets depending on how I’m feeling and time available, but never more than 4 lately. Knock on wood, I haven’t gotten sore from leg blasters (have in past years).