Announcement

Collapse
No announcement yet.

Lunges/accessory work for day 1 of powerbuilding II template

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Lunges/accessory work for day 1 of powerbuilding II template

    I just finished my first round of the powerbuilding II template, and I am very pleased with it so far. I am starting it again, and the DAY ONE squat/close grip incline/split squat/leg extension day has never felt like I’m doing it as I am supposed to.
    FIRST: when I am doing the split squats, the reps listed are 12. I have been doing 12 reps on each leg, with a two minute rest in between legs (for a total of 6 sets, 3 sets each leg). Is this correct,—-or-
    2. Am I supposed to be do 6 reps on each leg alternating?
    3. Should I be doing all the reps on one leg and then immediately go to the next leg without a pause in between, and then reat for 1-3 min?


    and finally, because I am working out from home, I do not have a leg extension machine. Is it OK to do another lunge variation, belt squats, or a high bar squat in its place (even though I will be doing SSB squats the next day) in its place, or is it too much system overload?
    I know these aren’t huge questions but I really want to continue to have success and not over or under do my training. Thank you for your time!

  • #2
    Craig,

    Thanks for the post and hopefully I can clear up these questions.

    For the lunges, It should be 12 reps per leg, per set.

    I would probably do banded leg extensions, heels-elevated goblet squats, or similar rather than more squats

    -Jordan
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

    Comment


    • #3
      Thanks for the response, Jordan. I will be able to do those accessory exercise substitutions easily. Sorry to be so dense, but in response to the split squats: are you saying

      Do 12 reps with the L leg forward and then immediately do 12 with the R leg forward (no rest between legs), pause for 2-3 min before repeating this until all sets are done,

      OR

      Do I do I do 12 reps with my L leg forward, pause for 2-3 min, and do 12 reps with my R leg forward, pause for 2-3 minutes until both legs have completed the all the sets of 12 reps?

      thank you for your time!

      -Craig

      Comment


      • #4
        Yes, do 12 reps w L leg then immediately 12 with the other.
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

        Comment


        • #5
          Got it! Thanks so much, Jordan!

          Comment

          Working...
          X