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leg workout - abductors adductors

laramertz Posts: 34 Joined: 2003/03/31	2003/04/16, 03:15 PM Most workouts I have found leave out the abductors & adductors. Does anyone know why that is? Here is my current leg workout which I do 2 times per week. What are your thoughts on my workout? I do 3 sets of 10 reps on each and lift to failure. Barbbell squats, leg extensions (machine), lying leg curls (machine), abductors (machine), adductors (machine), and walking lunges with dumbbells.
kkor Posts: 71 Joined: 2003/01/09	2003/04/16, 03:27 PM That looks good to me, and is pretty much what I do. What I have added though, is doing unilateral leg traning, which is working one leg at a time. You can do that on the leg curls and the extensions. (Also on the squats with practice.) I noticed a big difference when I started doing that. Deadlifts are also good for the hams, and you can substitute those once in a while or add them on. Plie squats work the inner thighs too, just for variety.
Philia2 Posts: 4,078 Joined: 2001/10/19	2003/04/18, 02:27 AM Now imagine doing only squats and lunges....... Forget about all those smart fancy machines but grap an old barbell (or dumbbells) and keep on training. I can tell you that you'll get an absolutely great leg work out and you'll get all the wanted results. I never do those machines myself....... -------------- - Nina :o) Les Victoires éternelles sont celles du coeur.
dahayz Posts: 794 Joined: 2002/05/08	2003/04/18, 08:05 AM Those machines are designed wrong in the first place. When you use those machines, the muscles you are working are your glutes. When you are seated, you are performing a more hip rotation exercise than true ab or adduction.
laramertz Posts: 34 Joined: 2003/03/31	2003/04/18, 11:22 AM Really? Squats & Lunges only??? How many would you suggest I do. At this point I'm squatting 85 pounds - 3 sets of 10 and doing walking lunges with 15 lb dumbbells in each hand - 3 sets with 10 steps on each leg. The major areas I need work are my hips and gluts, especially the area on my upper gluts closer to my hips. It seems like the abductor machine is the only thing making me sore there, but then again, it's hard to tell which exercise is doing the trick. Should I be doing walking lunges as well as barbell lunges or just one or the other per workout? Thanks for the input!
dahayz Posts: 794 Joined: 2002/05/08	2003/04/18, 05:36 PM But the ab adductor machines are NOT supposed to make your glutes sore. They are supposed to work those certain muscles.
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/04/18, 08:07 PM But, what is wrong with that? I find as does my wife, when I superset sets of 15 abductors and adductors(no rest), they are great if you do them right. I see people doing these wrong all the time, in fact most people do them wrong. The idea of the adductors is the stretch, hold, and then come in with that stretched muscle tense. The abductors, most people do them slowly go out, try moving your legs out only about 1 foot out and back in with a good amount of weight, in small a small quick motion. This set should take all of a half a minute if that. Superset these 2 after your squats and lunges and leg curls. I have more definition now in those areas that they are designed to hit than I have ever had. The right concentration is what counts on these. Good luck to you, and my opinion and results. -------------- The one goal you will NEVER achieve is the one you never attempt.
roni0906 Posts: 1,008 Joined: 2002/01/24	2003/04/18, 09:42 PM I have to agree with Nina, I prefer lunges and squats. They work it all. However I like to do the adductors and abductors to. I throw them in once in awhile but not with every leg workout. -------------- Lisa Just laugh about it....
ageis Posts: 198 Joined: 2002/10/25	2003/04/18, 10:02 PM ab and adductors are great. They're especially great when nursing a leg injury. Weights don't matter at all with these 2 exercises. You just need enough to feel a good comfortable stretch. It's all about form with this machine. Worked great when I pulled my groin muscle.
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/04/18, 10:31 PM roni0906...in my post I in no way implied in place of, reading it carefully it states superset these 2 AFTER your squats and lunges. -------------- The one goal you will NEVER achieve is the one you never attempt.
dahayz Posts: 794 Joined: 2002/05/08	2003/04/19, 05:01 AM There is nothing wrong with working them, it is just that doing so seated on a machine isn't going to do anything for them. Utilizing a cable machine with a foot attachment while standing or a standing ab or adductor machine are much better.
roni0906 Posts: 1,008 Joined: 2002/01/24	2003/04/19, 05:09 AM Huh??? you got me confused now bb1. I didn't say anything about replacing any exercises. I like to throw them in too. -------------- Lisa Just laugh about it....
laramertz Posts: 34 Joined: 2003/03/31	2003/04/21, 10:22 AM Soooo...this weekend I decided to switch up my leg routine a bit. I was doing my walking lunges at the end of my routine because they kick my butt. After reading this thread, I started thinking that I'm putting my most important exercise at the end when I'm tired so I did my lunges second, after squats, and I didn't do the abductor or adductor machine. I upped the weights and the reps on my lunges and had a much easier time getting through them. What I learned is that the lunges are actually what was making my glutes sore, not the abductor/adductor work. So, more lunges for me!!!
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/04/21, 05:32 PM Lunges are by far probably the best for glutes. The abductors and adductors are for the hip flexors and other parts, not for glutes. Was unaware by your post that that was what you were asking. Abductors and adductors do have their place though for great leg definition. Best of luck to you. -------------- The one goal you will NEVER achieve is the one you never attempt.