Dumbell Lunges

[WR_82]

Hello, I just have a quaetion about the dumbell lunges that Im doing. After I did 80 lbs lunges with 5 sets and 10 reps for the next 3 days my hamstring was tight and hurting, my quad was hurting, a little bit of calves groin and hip flexors. So my question is are lunges a good complete work out that works every muscle and ligaments in the legs?

[biggieswoles21]

there was another thread made about this a couple days ago. It is a very good exercise for speed it is one of the few lower body exercises that get me really sore for days after I do them heavy.

[WR_82]

Great I guess its good for me!

[OLP]

I hate it when people do 10 reps of things. Makes me angry.

[Coach37]

Lunges are good, but, like any other exercise, you adapt and must change to other exercises from time to time (or change the type of single leg exercises) in order to keep your body progressing.

Always keep exercises fresh -- keep your body "confused" so it does not know what is coming next.

CoachC
http://www.YoungChamps.com

[WR_82]

I know. I will problably throw in some squats after a while but one of the seniors from my high school said that he ran a 4.9 his freshman year and my doing alot of lunges he now runs a 4.4

[footballstar]

It was a lot more than lunges that caused him to change his 40 yard dash.

[WR_82]

Yeah I mean he does squats, power cleans, hamstring curls I will do those as well to switch up my work out

[thebestrbevr28]

what are dumbell lunges and how do u do them

[Robby_#52]

hold dumbells while you do lunges

[OLP]

Hello, I just have a quaetion about the dumbell lunges that Im doing. After I did 80 lbs lunges with 5 sets and 10 reps for the next 3 days my hamstring was tight and hurting, my quad was hurting, a little bit of calves groin and hip flexors. So my question is are lunges a good complete work out that works every muscle and ligaments in the legs?

I think the thing with the lunges are that they force you to go low. I would use this as an opportunity to reevaluate your squatting form. You should be going low enough to feel the weight shift to your glutes and hams. When I started to do them correctly, I had to drop 100lbs off or so, but it was well worth it. You gotta make sure you have strong stabalizers/lower back to not fold though, which I learned the hard way.

It is kind of sad though seeing all the people with extremely underdeveloped hamstrings. I have, and I hate to sort of brag, EXTREMELY strong quads, but my hamstrings were so much weaker that my knee cap would get pulled over, causing a lot of severe knee/back pain. Because of this, I recommend, at least for a while, focusing on your hamstrings more than quads, especially if you want to see the biggest gain on the field.
Try some of the following exercises for your hamstrings:
1)GHR's <--- DO THESE!
2)Romamian/Stiff-Legged Deadlifts
3)Good mornings
4)Tons more... just search T-mag for hamstrings to find several different good exercises.

As for whole leg lifts, I suppose lunges are good, but I would put them way behind squats (atg, box,olympic, full, whatever kind you want), deadlifts and step-ups.

I know a lot of this might not pertain to you, but I just felt like typing something long.
Good luck!

[ajn]

"It is kind of sad though seeing all the people with extremely underdeveloped hamstrings. I have, and I hate to sort of brag, EXTREMELY strong quads, but my hamstrings were so much weaker that my knee cap would get pulled over, causing a lot of severe knee/back pain. Because of this, I recommend, at least for a while, focusing on your hamstrings more than quads, especially if you want to see the biggest gain on the field."

yeah, i have the same problem that you did. air alert made my quads really strong, but one weakness with the program is not enough emphasis on the posterior chain. so did you just stop working quads to do hamstrings?