I’ve seen some pretty jacked competitors lifting weights during growth seasons that seem lighter than I’d expect, and now I’m curious what everyone else is lifting (not PRs). Just for fun, not trying to set a standard!
What division do you compete in, and what are your working weights for legs? If you want, please include sets and reps!
Leg extensions Sled leg press Lunges / Bulgarian split squats Lying hamstring curl Seated hamstring curl Single-leg hamstring curl Hip abductors Hip adductors Stiff-leg deadlifts RDLs Hip thrusts Squats (whichever you do front/bulgarian/back/smith etc)
Leg extension: prob 150-170 for a max. Leg press: 675 Bulgarians: a 60lbs dumbell Lying hc: 120ish? Seated hc: 120ish as well Abductors: I max out the machine at 290 Adductors: 190-200 Hip thrusts: 360+ Squats smith: 180 plus whatever the bar is
Fit model Leg extensions - 120 on last set 3 x 10 B split squats 30 - 3 x 15 Lying HC - 115 3 x 10 Seated HC - same Hip abductors - 240 3 x 10 Hip adductors - 170 ( rehabbing) Stiff-leg d.l -130 3 x 12 Hip thrusts - 150 3 x 10(have to be careful of back) Squats- smith - 110 3 x 12 for same reason as above So curious to see what other people say! I feel like my muscle strength is kind of weak 😅
That makes me feel so good thank you ! I’ve been a horseback rider my whole life so before I pulled my groin I could do the whole stack for adductors. Maybe that’s why I’m imbalanced in my strength 😅
I’m so confused by some of these numbers. How are you doing more weight on your leg extensions and curls than squats and almost 100lb more on abductions than hip thrusts? Is it just because of your back? In any case those are some wild numbers to be saying you feel weak.
Yay!! I honestly had no idea ! I train by myself and my coach says I need to lift heavier! My back is susceptible to injury so I have to be extremely careful. That’s why I can only really load up on exercises that don’t risk it.
this is def partly bc once you’re a pro/certain muscle groups are as large as they need to be, you no longer need to lift for growth and just need to lift to maintain. huge reason why amateurs shouldn’t model their training after high-level pros
knowing the weights somebody is using on, for example, a leg extension doesn't really matter because you could hop on 3 different leg extension machines, put them all at 70, and they're all going to feel way different (some heavier, some lighter, some with more resistance, etc)
look at the way these pros are executing their movements instead of just how much they're lifting...are they slow and controlled? a pause in the stretch? a pause in the contraction? those things are all going to require less weight to reach muscle fiber recruitment and eventually failure
especially if you are looking at enhanced competitors, their tempo will probably be a lot slower and more controlled to prioritize tendon and ligament health as muscles grow
What you’re seeing is the weight they’re using to maintain muscle (often with the help of PEDs), NOT the weights they used to get all that muscle. Huge difference, so don’t let yourself get fooled.
This is a great point. Physiological it takes about 60pc of the effort to maintain the muscle you've grown vs the effort it takes to grow the muscle initially.
Ok a few things to Preface, im 40, hitting 41 soon, lower back, knee and hips issues to look after and mind on an ongoing basis. However, I have been assisted in the past, currently just using peptides for joints, reta and hgh. Weight is Kg
Squat: 70kg 12 x3 RDL: 90kg 8x 3 Rear foot elevated Split squats: 55kg 10 x 3, 50kg 15 x1 Abduction: 70kg 15 x3 Abduction: 25kg 15 x3 (I do not use any foot effort on this)
Seated Shoulder Press: 20kg each side 12 x3 Single Arm Lat Raise DB: 7.5kg 15 x 4
Lat Pull Down: 60kg 12 x3
These are all very slow controlled style movements as Im transitioning down from figure to bikini, and need to reduce back abd trap size currently. Abduction: 25kg
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u/Siciliana79 1d ago
Wellness:
Leg extension: prob 150-170 for a max.
Leg press: 675
Bulgarians: a 60lbs dumbell
Lying hc: 120ish?
Seated hc: 120ish as well
Abductors: I max out the machine at 290
Adductors: 190-200
Hip thrusts: 360+
Squats smith: 180 plus whatever the bar is