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More quad specific exercises?
I noticed in both the 7 and 14 minute protocols that there are more quad specific exercises done. In the 7 minute protocol example, the power phase is a leg press/leg curl super set. The mass phase is DB squats. In the 14 minute protocol, the first mass phase is leg press and the first power phase is smith machine squats. The second mass phase is stiff leg deadlifts and the second power phase is 3-minute calves. I know the hamstrings are also worked in many quad exercises. I'm asking about exercises that specifically target the quads or hamstrings. I also know they are example workouts, but I still have the questions:
1. In either protocol, should you do two quad specific exercises and just 1 hamstring specific exercise?
2. Should the hamstrings be worked ONLY in the mass phase?
3. Are the hamstrings worked sufficiently in some of the quad specific exercises so they don't need to be directly worked as much as the quads do?
Note that this question does NOT apply to the level 1 workout where you do 2 body parts every other day. In that protocol the legs get their own day and the first 7 minutes are just quads while the second 7 minutes are just hamstrings. The book also specifies that this is NOT the same as the 14 minute protocol.
For the record, I'm doing all the upper body workouts as 1 body part for 7 minutes per day. I'm doing legs 14 minutes - 7 for quads and 7 for hamstrings. Just personal preference.
Thanks for any input.
1. In either protocol, should you do two quad specific exercises and just 1 hamstring specific exercise?
2. Should the hamstrings be worked ONLY in the mass phase?
3. Are the hamstrings worked sufficiently in some of the quad specific exercises so they don't need to be directly worked as much as the quads do?
Note that this question does NOT apply to the level 1 workout where you do 2 body parts every other day. In that protocol the legs get their own day and the first 7 minutes are just quads while the second 7 minutes are just hamstrings. The book also specifies that this is NOT the same as the 14 minute protocol.
For the record, I'm doing all the upper body workouts as 1 body part for 7 minutes per day. I'm doing legs 14 minutes - 7 for quads and 7 for hamstrings. Just personal preference.
Thanks for any input.
Tags: Quad, exercises, specific
Views: 17
Replies to This Discussion
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Permalink Reply by JBF Mentor Tom Mortensen on -
Havent' had time to look up the examples you quote, but the main objective is to work all muscles and muscle groups evenly. So if there is an emphasis on hamstrings in one protocol, make sure to change it around every other week to even things out. About mass versus power phase, every now and then I swap the exercises around, say if the calves were the mass phase and the hamstrings power, next week or after a few weeks I swap them around. Also I try to find substitute exercises. Good work by the way.
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Permalink Reply by John Mulcahy on -
Yeah, that's how I figure it works - just like the arms switch week to week. Just to make sure I'm getting balanced training I do it just as I described in the original post.
I've also already planned you other suggestion as well. My plan is to do my current exercises for 4 weeks, then just switch them for the next four weeks. In the case of arms which switch week to week anyway I'll go for 2 new exercises - one for biceps and one for triceps. In the third 4 weeks I'll switch over to Turbulence Training. Then a week off from all exercise and start it all over again. I figure that should give me a good variety. I wasn't considering doing different exercises, but now that you've mentioned it I'm rethinking that one.
The only thing I want for Christmas is a serious gym convenient for me that has a full range of DBs so I never have to use a BB. DBs are just so much faster to work with and you don't have to worry about a spotter or someone jumping onto your next piece of equipment with 30 seconds left in your Mass Phase.
Thanks Tom. Appreciate the ideas and support.
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Permalink Reply by JBF Coach Sarah on -
Could you get a pair of selectable DBs and train at home?
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Permalink Reply by John Mulcahy on
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If you mean something similar to Power Blocks, I can check, but really have my doubts they are sold here in Korea. Fitness is big here, but Korea is still a ways behind us in exercise innovations. Many people here still believe the old vibrating belt that was popular way back when in North America will shake the fat off. And the the gadgets that claim to get you fit and firm while watching TV sell like hotcakes.
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Permalink Reply by JBF Coach Sarah on
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Lol, sounds like heaven for all the lazy-bums :) anyway yes, PowerBlocks (love mine) and the SelecTech ones are a decent alternative although often they aren't heavy enough (for men that is).
Unless as an alternative you can find the build-able ones :) short bars and weight plates, make your own Dbs and Bb too with a long bar. In that case only the space on the bar will limit how heavy you get them.
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Permalink Reply by John Mulcahy on
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Yes, the buildable ones are easily available here. That might be the route I have to take. Thanks for reminding me.
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Permalink Reply by JBF Coach Sarah on
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You're welcome ;-)
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Permalink Reply by Terry Davis on -
I think you just answered the question I was going to ask. I'm doing the Quad/Hamstrings workout at home w/bands and will just do quads for 7 minutes and hams for 2 minutes, then switch up and do the opposite next week. Feedback?
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Permalink Reply by JBF Coach Sarah on
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That's absolutely good - usually what I do also. When I have time, I add 3 minutes for the calves, but they tend to get muscular too fast and with the winters here demanding boots, it's not always easy to have developed calves!
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