Is this good?

[Sophie]

This is probably going to sound lame, but I have no other way to compare myself.

So, I'm 5'1 and 105 lbs. I am doing alternating leg presses on a Cybex machine. Today, on accident, I did 3 sets of 20 reps using my body weight.

My question is: Is a single leg-leg press at body weight "good"

[Jay H]

Sophie,

Anabolically speaking, any exercise, whether single-limb or dual-limb, that overloads the muscles is "good". So my recommendation would be to not focus on what the amount of weight per leg is per se, but rather, how overloaded you feel at a certain resistance level. You shouldn't really be able to do more than 10 reps in a set. If you can, the resistance level is too light. I would say, up the weight until you can do no more than 8 consecutive reps per leg.

Please note, however, that you should be very careful when doing single-leg leg presses, especially with an overload-level of weight as described above. A leg press is a multi-joint exercise that involves several easily-injured joints (ankles, knees, hips) and requires good balance. If possible, I would stay away from the single-leg routine and stick to dual-leg incline presses or squats on a Smith machine. We're talking about just too much weight for these joints to handle without their counterparts on the other limb.

But I'm no professional. Just my $0.02.

Good luck!

[standAPART]

I am a professional and I woudld advocate you perform single leg exercises. I prefer you get away from doing them "on a machine". The balance issue is not an issue when your feet are not in contact with the floor.Single leg work from teh floor is more functional and beneficial. However, you DO want to train balance as it will help with activation of alot of dormant muscles: glutes, glute medius, quadratus lorborum, and TFL).
Don't worry about weight so much. 20 reps is actually a wast eof time in my book. Try increasing the weight by 10% and work with a 10-12 rep range.

[CF-OC_gal]

I agree that that particular exercise is better done bodyweight standing. Try sets of one leg squats. It is easy to make them hard enough that you don't need additional weight added if at all. I also see this more as a balance and stability training move than a mass builder, but don't let that trick you into thinking it is easy! Try one leg deadlifts, good mornings and stiff-leg deadlifts. You will feel it the next day.

[Sophie]

i can't do some of those exercises because they put too much strain on my back. since it's fractured i really have to be careful with the stress i out on it. i can strain it fairly easily and not be able to wlak the next day.

[CF-OC_gal]

What makes the leg press different for you so that you can tolerate it?

Is it a horizontal leg press or a slanted one ?


OK so skip the suggested ones except the one leg squats. If you were to start out with one leg squats holding onto something for balance at the beginning would that ease the strain on your back? Lots of athletes do that for stablizing joints

[Sophie]

i use this machine
http://www.cybexintl.com/Products/di....aspx?id=11040
so there is no strain on me back.

i might have to try the one leg squats, though i've never been goo at squats. i have terrible joints for someone my age.

[CF-OC_gal]

Originally Posted by Sophie

i might have to try the one leg squats, though i've never been good at squats. i have terrible joints for someone my age.

All the more reason to try bodyweight single leg work. Check out this routine. http://www.t-nation.com/findArticle....le=body_70pain
Any of these should be ok for your back if you are only using BW and go at it slowly.

[Sophie]

i tried doing squats, just for the fun of it, but i can't go down all the way. i'm not even sure if i make to 90 degrees. my tendons don't stretch enough to allow me to bend at the ankles.

my joint problems, knees and ankles, and my fractured back, are the main reasons why i use machines rather than free weights for some exercises.

[Dins_PR]

Don't listen to any of these guys, they were just typing randomly while looking at your picture. Me on the other hand, I dictated this to a female friend so she had to type it. 20 reps is fine, to say it is a waste of time is like saying why run 5 miles when you can just run 100 meters really really fast for the same effect. Being a woman you don't want large bulgy legs anyway, unless that is your goal.

[CF-OC_gal]

Don't listen to any of these guys, they were just typing randomly while looking at your picture.

Not me!

Being a woman you don't want large bulgy legs anyway, unless that is your goal.

Speak for yourself on that one! It's a myth that women get bulky. She has an issue with her back because of a previous injury.

Sophie, since non of us really know what your limitations are due to your back injury. do you have a physio therapist or trainer available to you who can take responsibility for their recommendations?

These are all good suggestions, but perhaps not all are good for you at this time. Your original question was pretty general. High reps can be good if they too challenge you in some way, but if you "forgot" and did 20 reps perhaps it's not the best use of your training time if you are trying to stimulate muscle growth or your metabolism.

[Sophie]

Originally Posted by Brat

Speak for yourself on that one! It's a myth that women get bulky. She has an issue with her back because of a previous injury.

Sophie, since non of us really know what your limitations are due to your back injury. do you have a physio therapist or trainer available to you who can take responsibility for their recommendations?

These are all good suggestions, but perhaps not all are good for you at this time. Your original question was pretty general. High reps can be good if they too challenge you in some way, but if you "forgot" and did 20 reps perhaps it's not the best use of your training time if you are trying to stimulate muscle growth or your metabolism.

I have bulky legs, as least they're bulky to me, though I may not be the bestjudge. Anyway, my foster dad was a lifter (he's 60 now) and said "lower" weights and higher reps would build help me build my slow twitch muscles, as I seem to have a lot of fast twitch from years of dance and baton.

I was in physical therapy a few years ago. He basically said, if it hurts, don't do it. I don't really think I can re-injure it, I mean, I can't arch my back so there's little to do. But the muscles are developed because I really can't use them since I can't bend my back.

I'll be taking a Personal Fitness class next semester at college, I think, depending on my schedule and other things. I don't think the trainers there take me seriously though. I went to them with an injury and one of them basically ignored me. Being a girl and wanting to lift is NOT easy LOL. I guess we'll see what happens this coming semester.

[LiftGirl]

Originally Posted by Dins_PR

Being a woman you don't want large bulgy legs anyway, unless that is your goal.

Heavy weight, low reps does not make a woman bulky! This is a huge myth.