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Thread: Leg Extension Ab Pain

  1. #1
    Senior Member synonymous's Avatar
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    Leg Extension Ab Pain

    I did leg extensions this week instead of squats just because I was in need of a small change up for a the next couple of weeks before it's back to squats (I switched up all my regular exercises to isolation exercises, just to see what I could do).

    Anyways, when doing heavy LE this week, I feel fine but then get ab pains the next day. DOMS of sorts. Is this just me squeezing my stomach during contractions of the quads? I'm lifting 5 sets of 5 at the max weight of approx 275lbs on all sets (Doesn't go any higher). I just want to know if what suspect is the cause really is the cause. Next week I'll be doing Sissy Squats (Or trying to anyways).
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  2. #2
    Senior Member ZAR-FIT's Avatar
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    Leg Extensions are an exercise you want to steer away from with 5x5 protocol... Super Heavy LE's could cause unnecessary injury to knees. Go heavy, i'm all for that, but reps and squeeze are your focus... Pump the hell out of them and build up that burn, ideally 12 reps in a sets I like to do drop sets with these a lot. Ex. 8reps heavy, drop 5 plates go to fail, drop again and fail again, but SQUEEZE!!!! IMO 5x5 should be used with more compound exercises.... staying away from squats, itd be leg press (machine or plate loaded), Deadlifts.....

    Abs could definitely be sore due to the LE's, but its rare.. do you do any ab work? if not it would make more sense... like i used to get ab Doms after a good tricep pushdown workout.....
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  3. #3
    House Lannister
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    leg extensions are not, have never been, and never will be a substitute for squats. Neither are sissy squats. Both are pretty pussy exercises unless they're tacked on at the end of a leg workout


    IF you don't want to do squats right now, do barbell or db lunges, leg press, or machine hack squat. Those are decent substitutes

  4. #4
    Senior Member synonymous's Avatar
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    Quote Originally Posted by ZAR-FIT View Post
    Leg Extensions are an exercise you want to steer away from with 5x5 protocol... Super Heavy LE's could cause unnecessary injury to knees. Go heavy, i'm all for that, but reps and squeeze are your focus... Pump the hell out of them and build up that burn, ideally 12 reps in a sets I like to do drop sets with these a lot. Ex. 8reps heavy, drop 5 plates go to fail, drop again and fail again, but SQUEEZE!!!! IMO 5x5 should be used with more compound exercises.... staying away from squats, itd be leg press (machine or plate loaded), Deadlifts.....

    Abs could definitely be sore due to the LE's, but its rare.. do you do any ab work? if not it would make more sense... like i used to get ab Doms after a good tricep pushdown workout.....
    No ab workout. I don't get it with any other exercise I've ever done. Deadlifts are part of my regular routine so I switched them out for hack press this week.

    Quote Originally Posted by chevelle2291 View Post
    leg extensions are not, have never been, and never will be a substitute for squats. Neither are sissy squats. Both are pretty pussy exercises unless they're tacked on at the end of a leg workout


    IF you don't want to do squats right now, do barbell or db lunges, leg press, or machine hack squat. Those are decent substitutes
    I'm quite aware that there are no substitutes for squats but as I posted, I wanted something different for the next couple of weeks to get out of my regular routine for a while doing exercises I normally don't do. It's kind of fun. Then it's back to my regular routine.

    Lunges I do when the racks are busy, same with the sled hack squats. Leg press is something I've avoided but maybe I'll give it a try. I wonder if it'll have the same effect on my abs. It's only until the end of next week...
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  5. #5
    House Lannister
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    There's a difference between doing something "different" and doing something worthless...No one gets big doing leg extensions as their major leg exercise. I'm not one of those people who advocates the SQUAT OR DIE!!!! viewpoint as their are plenty of alternatives, but what you are doing is pointless.

  6. #6
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    For me, all squats/front squats/leg press do is make my ass damn big. Lunges activate my ass even more. Zercher squats was even worse. I believe sissy squats (1st) and leg extension (2nd) have a lot of place for quad isolation. A strong and big ass makes you very strong but does not bring excellent aesthetics unless you have the hams and quads to go with it. I've neglected my quads for years because I believed in the squat big business.

    However as other recommended, I would go higher reps on leg extensions. Focus on rep quality. Point the feet a bit outward and focus on the vastus medialis (teardrop) muscle connection. If you do it fast with the back leaning backward, you stretch the rectus femoris. If you bend a bit forward, do it slow with focus at the top and knee pointing outward, you focus more on the vastus medialis. I know that many will disagree with this, but the feeling after the exercise and the muscle head semi-specific soreness tell me otherwise. Feet pointing inward will focus more on the rectus lateralis, but I've never had much success with that focus. Again some will disagree, but another drawback of squatting is too much focus on the rectus femoris, meaning incomplete quad development, especially around the knee.

    IF you feel the squat in the quads and not so much in the ass, then LE would have a better place as a subsequent exercise. If you're interested in strength though, you should probably improve the use of your ass (developing a mind-muscle connection doing bodyweight bridges for instance, and then constantly thinking about contracting the ass when pushing up against the floor).

  7. #7
    Senior Member synonymous's Avatar
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    Tried these today...harder to do than I expected...
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  8. #8
    House Lannister
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    No one has ever built impressive legs off of sissy squats and leg extensions alone. Squat, front squat, hack squat, back squat, lunges, and leg press are the most effective exercises for leg development and for quad development also. If you are noticing more glute/ham involvement, change your stance or rep scheme. Leg extensions are useful as a fatiguing exercise, that's it. To think you're the one exception that'll grow massive legs off of leg extensions is asinine.

    You are just spinning your wheels if you aren't revolving a leg workout around one of the above movements.

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