Not exact matches
The reviewers found few studies evaluating the effectiveness in the ACL rehabilitation process
of so - called «open chain»
exercises (those which tend to isolate a single muscle group and a single joint, such as
leg curls and
leg extensions, with or without added weight) versus «closed chain»
exercises (those which work multiple joints and multiple muscle groups at once, such as, for example, a squat involves the knee, hip and ankle joints, and multiple muscles groups, e.g. quads, hamstrings, hip flexors, calves and glutes, with body weight alone or with added weight).
To achieve high testosterone conditions, they performed arm curls followed immediately by a high volume
of leg exercises (5 × 10
of leg presses and 3 × 12
of leg extension /
leg curl supersets).
While it's true that
leg extensions aren't the greatest
leg exercise on the planet, it still has a lot
of potential to upgrade your
leg development as long as you use it just like you would use any other isolation
exercise.
There is research being done at California State University in Fullerton that says that when you eat a low amount
of carbs, it has absolutely no effect on your
exercise effectiveness up to 15 reps per set, specifically for squats,
leg presses and
leg extensions.
Here's a fact: most
of the
exercises that are great for improving
leg strength don't maximize hip
extension.
Individuals then performed 30 minutes
of supervised aerobic
exercise (rowing, cycling or treadmill
exercise) 3 times a week for 12 weeks, or a combination
of resistance and aerobic training (
leg press and
leg extension exercises plus aerobic
exercise).
-LSB-...] the gym equipment that the modern fitness enthusiast has at his disposal; hence, they couldn't do barbell squats, military presses,
leg extensions, or other
exercises that one needs various forms
of gym equipment -LSB-...]
But unfortunately, bicep curls, tricep pushdowns, abdominal crunches,
leg extension machines, and a host
of other ineffective and potentially damaging
exercises do not accomplish the intended goals for the endurance athlete.
The «non-approved» list is much larger: any & all forms
of exercise machines, including pec dec,
leg curl,
leg extension, and
leg press.
Sample
Exercise Setup: Chest — 3
exercises, 1 incline, 1 flat and 1 decline Back — 4
exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3
exercises, overhead press, side laterals, bent laterals Triceps — 3
exercises, overhead tricep
extension with bar or dumbbell, cable pressdown, machine dip Biceps — 3
exercises, preacher curl, barbell or dumbbell curl, cable curl Quads — 3
exercises, press
of some kind,
extension, hack or press or squat
of some kind Hams — 1
exercise,
leg curl Calves — 3
exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3
exercises, weighted machine crunch, hanging
leg lifts, cable reverse crunches Traps — 1
exercise, shrugs
For the study, 67 individuals with Parkinson's were randomly assigned to one
of 3
exercise groups: low intensity walking on a treadmill for 50 minutes, treadmill training for 30 minutes at higher - intensity for improving cardiovascular fitness, and making use
of weights for
leg extensions, presses and curls, and stretching
exercises for improving range
of motion and muscle strength.
If the resistance training portions
of their workout routines are mostly comprised
of machines and single - joint
exercises such as
leg extensions,
leg curls, bicep curls, tricep kickbacks, pec decks,
leg press machines, shoulder raises, etc...
In our quest for lean and powerful
legs, many
of us do countless sets
of machine - based
exercises like hamstring curls and
leg extensions.
Once group took 25 grams
of whey protein immediately after a set
of leg -
extension exercises; the other group received the same 25 grams
of whey protein in 10 2.5 - gram doses every 20 minutes for 200 minutes.
Many bodybuilders and regular gym goers feel that
leg extensions are one
of the best quad
exercises you can do.
So we might go through a squat
exercise, a
leg extension, a
leg curl, a calf raise, we'd do a pull - down
exercise for the back, a chest press, a military press for the shoulders, one bicep curl, one tricep
extension, finish it up with some abdominal work, and we go right to about 15 minutes
of cardiovascular interval training; quick stretch before they're done.
But here's the problem -
leg extensions can be trouble for your knees, especially if you already have bad knees or if you use a ballistic movement on the
exercise (or too much range
of motion!).
The strength training consisted
of three basic
exercises for the
leg muscles -
leg press,
leg curl and
leg extension - and five
exercises for the upper body - lat pull down, triceps push down, biceps curl, military press, dumbbell flies, crunches and hyper -
extensions.
A ton
of biceps and triceps
exercises,
leg extensions and
leg curls, pec decks, cable crossovers and dumbbell flyes, and so on.
All three
of them are straight
leg, hip
extension, hip dominant
exercises that involve hinging at the hips.
Workouts consisted
of two
exercises (
leg extensions &
leg presses) for 3 sets x 10 - 15 reps.. At the end
of this first phase
of training there was no difference between the groups; both had significantly and equally improved strength and endurance.
That's not to say that
leg extensions aren't a good
exercise, but they aren't the best use
of your time as a strength coach.
It can also be argued that this
exercise may help if you are a soccer player, but power lifting has been demonstrated to improve sprinting and kicking ability much more than any variety
of leg extensions.
I don't have access to this paper, but I would bet a lot
of money that the resistance training program they used included machine - based
exercises like
leg extensions and curls, which we know provide much less
of a neuroendocrine response, if they provide one at all.
The Stiff -
Legged Deadlift is an important
exercise for working the hip
extension function
of the hamstrings, but can be tricky to learn proper form.
The
leg extension and
exercises designed to develop this area
of your body include every part
of your
legs and glutes so that you will look fantastic in shorts year - round.
According to the researchers «There was no clear winner, but this study did confirm the value
of five
exercises — single -
leg squats, quadruped hip
extensions, step - ups, lunges and four - way hip
extensions — as effective alternatives to traditional squats.»
That's because the standard
leg exercises used in most bodybuilding programs don't allow for full
extension of the hip joint, which is the primary function
of the gluteus maximus...
For example
leg extensions for 5 sets
of 12 at 50 % are not exactly a quality workout, as opposed to doing 4
exercises: back squats, and dumbbell deadlifts,
leg presses, lunges for 5 sets each
of 6 - 12 R.M.
After 12 wk
of resistance - type
exercise training
leg press and
leg extension muscle strength had increased significantly in both groups (P < 0.001), with no differences between groups (Table 3).
After a 5 - min warm - up on a cycle ergometer, the training session consisted
of 4 sets on both the
leg press and the
leg extension machines (Technogym); these 2
exercises were performed every training session.
In general, it seems that
exercises from the knee flexion category (i.e.
leg curls) almost always feature as one
of the best
exercises, while
exercises from the hip
extension and knee
extension category (i.e. squats) never feature as one
of the best
exercises.
Some studies have often reported no external load type specificity
of strength gains, although these are primarily limited to those reporting on programs
of single - joint knee
extension exercises (Manning et al. 1990; Hunter & Culpepper, 1995; Remaud et al. 2010) or programs
of combined single - joint and multi-joint
leg extension exercises (Walker et al. 2013).
For metabolic stress, use
exercises that put a lot
of tension on the muscle in it's shortest position — barbell curls, lateral raise and
leg extensions.
For example, multijoint
exercises (bench press,
leg press) are often performed before single - joint
exercises (bicep curl,
leg extension), muscle groups worked are spread out to allow recovery between sets, and
exercises that stress the core postural muscles are reserved for the end
of the workout.
The
leg press machine — based
exercises consisted
of biceps curls, triceps
extension, seated rowing, latissimus dorsi pull - down
exercises,
leg presses, hamstring curls, and calf raises.
Ekstrom et al. (2007) reported that the quadruped hip
extension ranked highest out
of the
exercises tested (including the forward lunge and lateral step - up but not the single -
leg squat).
In contrast, Ask et al. (2) reported that maximal muscle power output during
leg extension was significantly increased (by 11 %) when the subjects received 10 minutes
of standardized massage, which included effleurage, petrissage, and tapotement before the
exercise rather than 10 minutes
of passive rest.
Consequently, it seems very likely that the conclusion drawn in the the review by Reiman et al. (2012) occurred because they only recorded the results
of traditional single -
leg exercises and did not include antero - posterior
exercises (e.g. prone hip
extension, glute bridge, and quadruped hip
extension) in their comparisons.
So
exercises that involve less knee
extension (hip thrusts, deadlifts, pull throughs and back
extensions) will tend to produce much greater hip muscle activation than those that involve more knee
extension (squats, lunges, and
leg presses), although there are other factors involved
of course!
De Ridder et al. (2013) compared isometric and dynamic versions
of trunk
extension (horizontal back
extension) and
leg extension (reverse hyper)
exercises with 60 %
of 1RM.
That particular morning, I'd worked my way through the customary body parts; two sets, fifteen reps each,
of leg extensions,
leg curls, ab crunches, lower back, lat rows, the chest press and pec deck, along with the shoulder press, and various
exercises for the biceps and triceps.
A state -
of - the - art
exercise room features Precor Fitness Equipment including treadmills, elliptical trainers, recumbent bikes, free weights,
leg extension machine and several multi-workout machines.