Bodybuilding Forums

I can't get my hands on a Hyperextension Bench so could I replace them with Barbell Bent Knee Good-morning

Great replacement stickupkid, make sure you start off light. I do Good- mornings around 6-8 reps 1 to 2 sets or 1 set of bent leg good-mornings and 1 set of deadlifts for both 6-8 reps.

You can even use a straight knee good-mornings this will place more stress on the hams thou.

Thanks krs I am starting a new cycle monday and was hoping for Mark's NEW THT coming out before my cycle starts still pondering what to do for legs also what would you say was better barbell rows or dumbbell rows?

If you are still looking for a leg day routine you could always try below.

I myself have had a dodge back that’s why I have opted to go front squats which is less taxing on my back and places more emphasis on the quads. I also superset leg extensions with back squats so no need to go too heavy on the back squat due to my legs being pre-exhausted from leg extension.

Due to not doing much back squatting I do a dumbbell lunge to bring in more Hamstring and Glutes which I do after Hamstring work which will keep them firing nicely ready for dumbbell lunges I do dumbbell because of my back.

Front Squats 8-12 reps
Front Squats 8-12 reps
Leg Extensions* 8-15 reps
Back Squats 8-15 reps
Leg Curl 8-12 reps
Stiff Legged Deadlifts 6-8 reps
Dumbbell Lunges 8-12 reps
Standing Calf Raise 8-12 reps
Donkey Calf Raise 8-12 reps
Seated Calf Press 8-12 reps

* Leg Extensions are super-setted with Barbell Back Squats

I personally like dumbbell row than barbell row reason being I don’t find it hard to maintaining the postural aspect of the exercise when doing dumbbell work than barbell.

Dumbbell rows will give you a greater ROM which leads me to the one arm bent-over dumbbell row which allows for an even distribution of the load; also you can use variations to emphasize the muscle you’re working.

If you want to involve more lat muscle bring dumbbell up to waist or hip ‘always keeping elbows close to body’.
If you want more to involve more Trapezius, Rhomboids and Teres bring dumbbell up to around chest height.

Another thing you could do when looking for a leg day is look at some MAX-OT leg routines using the THT rep range of 8-12 just a thought. Main thing is just keep thing simple there's no need to complicate things the leg muscle really just goes up or down when squatting it's only feet placement or where the weight is distributed on the back or front that make a mild difference.

Thanks a lot krs, I do prefer dumbbell rows than barbell that's why are asked question also thanks for leg routine.

Krs did that leg routine tonight and legs were really feeling like jelly, had a bit of a problem keeping barbell from slipping on the front squats any ideas. Also could I do drop set on the leg extensions and leg curls?

How are you holding the bar? There are three ways to hold the bar and that’s the Olympic clean grip where you hold the bar with your hands with writs bent back and bar resting on delts which can give you problems as weight get heaver, or the cross-grip where the bar rest on delts and you cross your arms and hold the bar. I prefer and use the stabilizer clean grip where you use wrist straps around the bar where your hands would go when doing a clean grip and pull wraps up as you lower into you squats see figure below. I you still having problems you could always do leg presses.



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You could do a 1x leg extensions 8-15 reps to failure then reduce weight by 20% when finished with leg extensions go straight into your back squats, for this to work well you should use a weight when squatting that you can bang out at least 8 to 10 good reps without any pause there’s no need to go complete full range on this so you keep the tension directly on the thigh you should be able to do this if you don’t go to heavy you do not want to be pausing like breathing squats this will put more stress and tier the back instead of killing those thighs keep weight reasonable legs will work just as hard.

Leg curls 8-12 reps to failure then reduce weight by 20% works well.

I give the straps a go.