Weight Lifting Exercises for Beginners : Leg Extension Exercise Weight Lifting Exercise for Beginners

[talusan909]

Very helpful insights. Thanks

[thexemle]

@ANimouz only power because if u want to get bigger muscles u have to be inbetween 8- 12 reps

[CopeRapRnB]

brt jel imas ti neku drugu majcu osim te Puma xDD

[ANimouz]

I'm doing weight to biceps and I put 21.5k per bell but I only do like 4-5 reps. What will that increase in my muscle? Growth and power?

[ypenburger]

I do 12 reps with the most weight I can handle. Is that alright? Or is 20 reps better?

[PolskiCanuck]

@ypenburger Do as many reps as you can before failure while keeping proper form. 8-12 is a good number for general muscle growth. 12-20 is a good number for muscle endurance.

[endocomar93]

@PolskiCanuck I have a question... If I first build strength with lower rep ranges and then when I get a lot stronger I increase rep range to 8-12, would I build mucle more efficient than if I had a 8-12 rep range from the start with lighter weights without first building strength?

[Victafor]

@endocomar93 In most powerlifting programs I've seen, they'll start with a higher rep range and lower the reps each week. So maybe you'd do 10-12 the first week or two then bring it down to 8-10 the next week and so on.

[leemcdeviant]

@ypenburger That's good for muscle growth/bulking (8-12). 20 is good for strength and toning. If you're a beginner, 15-20 for the first few weeks will give you a good start, so that you can handle the heavier weights/lower reps with less injury and better results.

[SinkingPennyBLee]

@leemcdeviant

rofl

Toning?

... Why don't you lose 200 hundred pounds THEN start counselling others, you filthy neckbeard.

[icidagod365]

ive heard this isnt good for people that have had acl surgery? i mean even for someone that is over a year after surgery. is there truth to this?

[xlxdeadmanxlx]

eveeryone type 'gift' before youtube

[Submariner21]

Its gotten to the point where I see an advertisement on every youtube video I watch. Fuck you google, you ruined youtube.

[seattle0002]

@Submariner21 True that!

[burninfetus88]

i have been doing this machine for 2 years now. I dont know why but i love it cause it completely blasts your quads. im only 15 but my max is 430.

[Darkstar2520]

dont these fuck your knees up?

[d2thh725]

i heard these tear your knees apart

[Raylet2]

@d2thh725 Everything can fuck you up if your stupid and you dont do it right, If you kno what your doing its great. I got no knee problems and i gained over 4 inchs to my quads just doing this within about 2 1/2 months or so.

[d2thh725]

@Raylet2 well how can you do this exercise wrong?

[Raylet2]

@d2thh725 Exacly what diesel said, slow and non explosive.

[steveh1010]

This is the worst exercise you can do to your knees. Period!

[mmaarrkkoodd1990]

terrible exercise, grow a pair and do heavy squats

[RangersAirsoft]

0:01 skip adds

[zugzwange4]

i want to know why this guy is showing someone how to use a machine? "for today's lesson, i'm going to show you how to sell yourself short and do a useless exercise".

[soulreaper1308]

@zugzwange4 It's not a usless exercise you will find this machine in any gym, and also this video isnt useless, he is telling you which muscles it works perticularly, how to perform the workout and also how many reps you should do. Not everyone thinks they know everything like you seem to.

[zugzwange4]

@soulreaper1308

Do you really think that just because a machine is in a weight room it's a useful instrument? I don't know much more than most people. but I certainly know that machines (cable machines excepted) limit your range of motion, which forces your body to do things that may not necessarily be healthy. Further, these machines over-simplify and target specific muscles without working muscle groups - which leads to injuries. Serious body-builders are the only exception to this rule.

[soulreaper1308]

@zugzwange4 Nothing to do with what I said. Get caught up in your need to show off your knwoledge again? Thats the reason I answered you in the first place. But I'll repeat and maybe now you'll listen. You said this video is usless just because he explains something you already know. But you don't realise that not everybody knows how many reps to do, or how to perform the workout.

[zugzwange4]

@soulreaper1308

And as I said, I don't know anything more than the most novice person does. It doesn't take expertise to know these things. Also, if you work out you know that recommending 20 reps at medium weight for a beginner is questionable advice. But I'm sorry for spouting more "knowledge" that someone may find helpful, or even potentially get them to do their own research to figure out what works best for them.

[zugzwange4]

@soulreaper1308

And as I said, I don't know anything more than the most novice person does. It doesn't take expertise to know these things. Also, if you work out you know that recommending 20 reps at medium weight for a beginner is questionable advice. But I'm sorry for spouting more "knowledge" that someone may find helpful, or even potentially get them to do their own research to figure out what works best for them. Also, I really wasn't engaging you as much as I was answering you.

[soulreaper1308]

@zugzwange4 Telling them the video is usless is helpful?

And then saying they should do their own research when that is the point in the video?

You know, instead of writing a fucking book here in the comments you could just admit there was no reason for you to say the vid was pointless and just shut the fuck up. People can make their own decisions without you telling them. I dont mind people giving their own opinion, but that was not an opinion worth giving.

[Snek08]

is it a good exercise for vertical leap?

[mmaarrkkoodd1990]

@Snek08 no,its terrible.do deep squats instead

[darksniper77]

Leg extensions hurt like hell.

[psgardens]

twitter . com / fitnessqna check it out. its a blog for weight routines, technique and tips. its great.

[KulinBan777]

can u get mass too from leg extension or just the shape??

[MorrisBrown94]

Legs First then Upper Body

[159002]

How do you do this at home if you don't have a machine like this?

[Dontlol2]

You can sit on a chair and strap weights to your ankle. The weight affects the muscle more as you raise it using this method, since the weight always pulls towards the ground. You are probably best doing squats without added weight at first. Works basically all leg muscles and more, especially as weight is added. This machine simply isolates the quads which is important for body building more than anything as you don't want a muscle being limited by other tired muscles in an exercise.

[fifagutten]

yo do squats (far superior exercise too)

[assadam]

Is this bad for your knees?

[zanshin16]

No... not bad for your knees... just don't over do it if you are a beginner.

[SuperVa1]

how many sets with 20 reps ?

[tmo4517]

you need all of your leg muscles to run fast... not just a couple

[andtalie]

does this exercise make you run faster

[sambudwiser]

no, quads are for inclines. to run faster you need hamstring and calf. but most important a good heart.

[willieofroanoke]

Depends. I had a severe knee injury from sports requiring surgery...over 10 years ago. So some leg exercises I still really feel in my right knee and have to be careful to avoid repeat injury. Still doing the exercises makes the joint stronger. For me, finding the weight range and staying under it works for me. Most injury comes from not warming up first or trying to use too much wieght or doing too many reps. Use common sense!

[Pllm30]

Is it true that this is an exercise best skipped? I read in a health article that this is unnatural movement and can cause knee and joint injuries.

[diesel11679]

It's a good exercise if it's done right...slow and non explosive. Explosive power with this exercise can blow a knee out.

[megadbag]

How many sets of these can a beginner do?

[johnnyu3]

I have osteoarthritis in my knee & elbow from heavy lifting 5 or less reps. It's not worth it. In the long term you will get stronger with moderate reps 8-10 just cause you won't get as many severe injuries.

[Gekitatsu]

Simple

High rep, low weight= Builds strength

low rep, high weight = Builds show muscle.

I guess if you just wanna look bigger, but don't really want any strength go with low rep high weight. To me strength is more important than having useless show muscle.

[bobbycat8]

If you do low rep high weight, you're definitely getting stronger so it's not "show muscle"

[RBL0000]

I think it's the other way around. High weight and low reps develops strength. Look at powerlifting. They are not doin sets of 15. They are lifting heavy weight for low reps.

[TemplarX2]

depend on your bodytype. Low reps but heavy can cause hypertrophy if you are skinny while high reps not. There's no formula really.

[lampuiho]

Higher reps with a weight that can actually tire you out actually gives u bigger muscle while lower reps on even heavier weight give you stronger more toned muscle.

[TemplarX2]

Bullshit. High rep is usually for endurance. Rep of 8 to 12 works caused hypertrophy so does 5 to 8 but of a different kind. When you do 8 to 12 a type of muscle fibre that gives your muscle more volume (but no necessarily) predominates. 5-8 like myself have dense musculature. if you are naturally thin it is not recommended to work at 8-12e because of glycogen depletion. 5 x 5 Bill starr is great for naturally skinny folks. Above all without good diet you'll look like sh!t no matter what you do.

[lampuiho]

@TemplarX2

higher reps in a set actually gives you "strength". but not real strength unlike the plyometrics that improve the functions of the nervous system. strength gives you bigger muscle

but i was talking about muscle tone.

Muscle tone is actually residual tension in a muscle because it has been worked hard and heavy in the past and it is ready for action at any moment.

To increase your muscle tone, you must work the muscles under heavy resistance.

[DyskoDelThunderback]

Okay if the only way you can do these is with a decline bench, can you lay back while you're doing the extention? It would seem to me that you can stretch your leg muscles more by leaning back and, in so doing, make more gains. First time trying this one... any answers?

[Isamright33]

You need to start lifting light 20-40 reps, to strengthen the ligaments too, and then move down to 15-20, but never below that for any muscle or else your damaging your joints.

[rainerlein]

Lol Totally wrong. The amount of reps is the key for your achievement you want to have.

4-8 is for max power. 8-12 is for muscle growth and 12-20 is for muscle endurance power. Learn the essence of weightlifting before you post.

[Isamright33]

I've been weightlifting for 15 years as a mixed martial artist, and i'm telling you, lifting 4-8 reps for max power is going to destroy your body....and not make max gains, you have to have a full range of reps, doing 4-8 is fine like once a month, but doing it consistently will hamper your gains, take it from someone whose 6'1" 220 and 7 percent body fat all year around. and can dunk, and run a mile in sub 5 minutes...and still bench nearly twie his weight...high reps are better.

[rainerlein]

I totally agree that 4-8 reps all the time destroy your body. cartilage and sniews grow a lot slower than muscles. To change between 4-8, 8-12 etc. is improtant for constant achivement in muscle growing. In the end everyone has to find his own way in iron sports and has to find out what for his own body is the best.

keep train' hard ;)

[BiggaNitch]

You've been weight lifting for 15 years now??? So that means you started out when you were 9? Ok.... started a little young there.

[Isamright33]

that's not my real age you idiot, that' sjust something i put it up real quick to get a profile, it wasn't even thought out, just a random click.

[BiggaNitch]

"It wasn't even thought out."

Seems like the majority of what you post isn't thought out.

And no need to get all defensive about my last post, guess that goes to show you really are a poser.

[ministroker215]

dude get over yourself.

[jakeninja224]

@rainerlein Watch some VIctor Costa, He's the greatest trainer in the world, and he advocates high reps to isolate muscles and stimulate growth.

[xRuStYbuTt09x]

@rainerlein thank you man now i can give myself a weight lifting chart for me.

[soulreaper1308]

@rainerlein I'm not saying your numbers are wrong, in fact id more or less agree, but at no point does he argue with what you said so how is he wrong?

[pickelamarsch]

@rainerlein hm... why is derek poundstone lift about 750lbs at deadlift for bout 12 reps? ^^ he needs no muscle grow... just power.

[Pube83]

@rainerlein

Read the title bozo: "Weight Lifting Exercises for BEGINNERS"

[muscletrancefights29]

@rainerlein yea u probably looked this up google... actually u probably just thought about it and this seemed logical...

and btw the essense of weightlifting is discipline and effort.

[ProstigeWorldwide]

@rainerlein this is for begginers so i think maybe a little diffrent

[matt517472]

@rainerlein first, it wasnt him posting it was a company called expert village. second it says for beginners.. that means for people who havent had expierience lifting. telling somone who has never even done an excercise to be doing heavier lifts isnt smart.

[legonds]

@rainerlein everyone is diffrent

[redbull90]

@rainerlein

exactly

[imtonasty]

@rainerlein wow yeah that makes evolutionary sense... idiot. 

[endocomar93]

@rainerlein I have a question... If I first build strength with lower rep ranges and then when I get a lot stronger I increase rep range to 8-12, would I build mucle more efficient than if I had a 8-12 rep range from the start with lighter weights without first building strength?

[krste3000]

@rainerlein Yea.... right, i guess with maxot and RPT programs you gains insane power but your muscles shrink ;)

[udistritalextrema]

@rainerlein I have a stupid question, what do you do if you want to have max power, muscle growth and muscle endurance power?

[jacdaugh]

@rainerlein true. except this is for BEGINNERS... once you build your foundation then you can move on to that method.

[fifagutten]

wtf are you stupid?! you wont grow muscles with that many reps

[Isamright33]

yes, you do.

[Bly86]

Yea what ?  lol

[fearme9]

many reps r for beginners that need to strenghten up their muscles so they can even start doin hypertrophy workout, when you r a beginner u can't emediately start doin 8-12...

[Markohoppis]

Leg extensions are a good warmup exercise before doing squats and leg presses. I find that doing high reps past the 8-12 range works better and prevents knee injuries.

[dhilbert83]

Why are all these expert village videos saying to do around 20 reps? I thought a much lower rep range is what works for strength, and an 8-12 or higher rep range is what induces maximum hypertrophy (ie what is used for bodybuilding). Or am I incorrect?

[Smorow]

What I have learned is the fact you're telling correct. I would also do 8-12 reps with much weight to get big volum. If you do what they show you get strong muschles, but not big.

[1gudspliff]

lol fucking dumb america, learn to spell WTF is muschles and BIG volum hahaha

[Smorow]

Alright mr. fucking perfect: Muscles, volume

[naetchboy]

i almost jizzed my pants last week when i repped 325 on this baby

[radrsrcul372]

lmfaoooooooo ahhahhhaahah laLOLOOOLOLOL

[viperacer101]

so do i bro it helps me so much

[organization33]

i do these and it burns so i smoke weed before i do them

[ukweightlifters]

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We are a community of drug free weight trainers, on the forums you can get advice, support and possibly coaching

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[xyztkd]

im 15 140 lbs and i do 255 on this.

[Uncrowndballa]

The guys in here talking about how much they can do make me laugh, there are the same type of guys at the gym i go to. They talk all that mess until they get injured from showing off. all that hard work for nothing

[tomsega]

leg extension*!

[tomsega]

I'm 140lbs and I do about 180lbs on the left extension. Feels about the right ratio.

[manipool]

Not so much freaked out as confounded. Why does there need to be a mirror right in front of you while you're running on the treadmill or any cardio machine? I can understand it being in the weight area. Also I think there should be a free weight area for females since being around the men is a little intimidating.

[chickenwaterboy]

best for quadriceps

[Rob85yt]

i can do 20 reps with 225+ pounds lol but i mostly set it at about 50 pounds and lift VERY slowly... the slower ya go the more effective the workout

[cameronclgn3]

dude that is so true i see ppl going a million miles an hour and thinking there sweet cause they can do 30 reps but try a 1 by twelve up two down 4

[nerg111]

The mirrors are there to make the gym look bigger. Also for ya to admire your bulging

muscle mass.

Panta Rei

[monkey3722866]

best burn

[BustaDeluxe]

yes this shit burns so much

[cameronclgn3]

hell yeah dude

[KL24624634634]

ONE of my favourite exercises !!! I love it ! I use moderate weight for me(50KG) and i do 50-60 times because i don't wanna get tired a lot !! Very very nice and effective exercise for strong legs guys ! Try It !

[bigsexygleason]

leg extensions fucked up my knees. If u want to do them u should do really light wieght

[hungvan]

I do!

[trevortree]

Mirrors are there so you can check your form. All good gyms have a couple mirrors. Also, the vain people use them a lot.

[ERTWcoach]

Any one every get freaked out about the crazy amount of mirrors in a gym? just asking!!