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Re: PHAT: Power Hypertrophy Adaptive Training
pa nezz, prvo je prenapucana i nekako go-to exercise za svakog noob-a u teretanu koji misli da ce sad posteno noge odraditi(inace fudbaleri koji krenu u teretanu da ojacaju noge, pa im 'trener' posavjetuje to, a ne daj Boze cucanj probati) a drugo bio sam jedan od tih pa sam imao nikakav napredak od tih ''zestokih leg extension' treninga
osim toga mislim da je time vise koljena razvaljeno nego sto je grama misica nabijeno na quadove
eh i ovo
http://www.t-nation.com/free_online_...leg_extensions
nije da je to sad neko zlo, ali kako god okrenes ima boljih i sigurnijih varijanti, i sa boljom prenosivoscu snage na glavne liftove
edit: licno sam(u vremenu ozbiljnog dizanja) samo koristio ekstenziju sa skroz malom tezinom poslije zagrijavanja i prije cucnja...samo eto malo da ''proradi krv''
Originally posted by domagoj
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dumbbell step up će biti umjesto ekstenzije 
tripleZ
šta je s tom ekstenzijom uopće? vidio sam već da si pisao da ti nije baš draga
tripleZ
šta je s tom ekstenzijom uopće? vidio sam već da si pisao da ti nije baš draga
osim toga mislim da je time vise koljena razvaljeno nego sto je grama misica nabijeno na quadove
eh i ovo
Leg Extension Risks:
1. Increased patellofemoral joint reaction force, knee movement, and joint stress in the most commonly used range of motion.
2. Reduced hamstrings activity.
3. Reduced VMO activity and late onset of firing.
4. Non-existent hip adductor and abductor contribution.
5. Increased rectus femoris firing.
6. Constant ACL tension.
7. Higher patellar ligament, quadriceps tendon, and patellofemoral and tibiofemoral forces with the most commonly utilized loading parameters.
8. Increased lateral patellar deviation.
9. Insufficient involvement of surrounding joints to ensure optimal functioning.
10. Poor training economy (no carryover to closed-chain performance from open-chain exercises).
Leg Extension Benefits:
1. Will give you a good pump, but not even close to the benefits you'll get from squatting and single-leg movements.
2. Uh, wait, there's really only one benefit — and it's pretty weak.
Whether you're a patient or not, the take-home message is the same: if you want more bang for your training buck you should be squatting, not doing leg extensions. Factor in the additional loading that squatting allows, and it should come as no surprise that you'll see better gains in size, strength, and functional capacity.
The take home message is this: seated knee extensions are not a natural loading pattern on the knee, and the negatives outweigh the positives. The quads get plenty of work during squats, as does every other lower body muscle. You can skip all of those isolating machines and just stick to squats. This will be much more effective in terms of safety, translation to “real” strength and function, as well as toning and all of that good stuff. One good set of squats will certainly burn more calories than all of those little leg machines together. A squat demands all of your muscles to work together, including the core. If you get bored with squats, you are uninformed. Many strongmen and longtime lifters have yet to be bored with squat variations because there are so many options. Front, back, single leg, dumbbell, barbell, body weight, split, hack, box, half, deep, quarter, jump squats…..just to name a few different types. Deadlifts, step-ups, and lunges all are nice options for the lower body as well. Each of these has multiple variations. In certain instances, the leg extension may be used.
Some therapists and coaches use it with very light weight for range of motion, or use it to strengthen certain joint angles (no movement, just hold in certain positions), which is helpful for someone with foot problems as a way to keep the leg muscles active without being weight bearing. However, unless instructed by a professional, skip past the machines and learn some proper squatting techniques. Body weight squats alone can do wonders for strength, endurance, and toning. Enjoy squat progressions, not just by adding weight but changing the movement. I guarantee it will keep you busy and get you more results!
1. Increased patellofemoral joint reaction force, knee movement, and joint stress in the most commonly used range of motion.
2. Reduced hamstrings activity.
3. Reduced VMO activity and late onset of firing.
4. Non-existent hip adductor and abductor contribution.
5. Increased rectus femoris firing.
6. Constant ACL tension.
7. Higher patellar ligament, quadriceps tendon, and patellofemoral and tibiofemoral forces with the most commonly utilized loading parameters.
8. Increased lateral patellar deviation.
9. Insufficient involvement of surrounding joints to ensure optimal functioning.
10. Poor training economy (no carryover to closed-chain performance from open-chain exercises).
Leg Extension Benefits:
1. Will give you a good pump, but not even close to the benefits you'll get from squatting and single-leg movements.
2. Uh, wait, there's really only one benefit — and it's pretty weak.
Whether you're a patient or not, the take-home message is the same: if you want more bang for your training buck you should be squatting, not doing leg extensions. Factor in the additional loading that squatting allows, and it should come as no surprise that you'll see better gains in size, strength, and functional capacity.
The take home message is this: seated knee extensions are not a natural loading pattern on the knee, and the negatives outweigh the positives. The quads get plenty of work during squats, as does every other lower body muscle. You can skip all of those isolating machines and just stick to squats. This will be much more effective in terms of safety, translation to “real” strength and function, as well as toning and all of that good stuff. One good set of squats will certainly burn more calories than all of those little leg machines together. A squat demands all of your muscles to work together, including the core. If you get bored with squats, you are uninformed. Many strongmen and longtime lifters have yet to be bored with squat variations because there are so many options. Front, back, single leg, dumbbell, barbell, body weight, split, hack, box, half, deep, quarter, jump squats…..just to name a few different types. Deadlifts, step-ups, and lunges all are nice options for the lower body as well. Each of these has multiple variations. In certain instances, the leg extension may be used.
Some therapists and coaches use it with very light weight for range of motion, or use it to strengthen certain joint angles (no movement, just hold in certain positions), which is helpful for someone with foot problems as a way to keep the leg muscles active without being weight bearing. However, unless instructed by a professional, skip past the machines and learn some proper squatting techniques. Body weight squats alone can do wonders for strength, endurance, and toning. Enjoy squat progressions, not just by adding weight but changing the movement. I guarantee it will keep you busy and get you more results!
nije da je to sad neko zlo, ali kako god okrenes ima boljih i sigurnijih varijanti, i sa boljom prenosivoscu snage na glavne liftove
edit: licno sam(u vremenu ozbiljnog dizanja) samo koristio ekstenziju sa skroz malom tezinom poslije zagrijavanja i prije cucnja...samo eto malo da ''proradi krv''
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