Loading and ZigZagging in Commercial Gym

[Scott Stevenson]

I might be doing this wrong on mine, but for that set up I do it like this...

Squat to 1 left in the tank >Leg Extension xF>Squat xF> Stretch Quads
Leg Curls xF > Stretch Hamstrings

Although I am not sure if the above is "right" as written but my quads feel the stretch so much more doing it this way than finishing hamstrings and then stretching quads. The burn and metabolic build up is far more intense to me stretching the quads right after being worked.

Also, done that way you are only trying up 2 machines at a time. Easier to manage. Especially since you can use Sissy Squats holding a DB right there next to the squat / power rack or smith machine for the Quad exercise. Then you don't ever have to leave the station.

You could also choose to stay in the station and do all three by using SLDL as your hamstring movement. Remember they do not HAVE to be isolation movements, just movements that target the muscle more directly than the rest of the legs.

As far as workout exercise choices, is going at a different less busy time an option. It is far easier to hold down multiple peices of equipment during off hours. If you are going in at 4:30AM you don't tend to have any issues with this. If a different time is not an option then choosing I would say choosing any one of the 3 that was open and doing it would be good. Just note in the log book that you doubled up on one of them during the week to explain any performance issues.

If none of the 3 you are using as the main ones are available then I would go to whatever would be your next go to option is. What was # 4 that almost made the list, go for that one in a pinch. The rotation is for variation and stimulation of different areas of the muscle to all get worked. However it is much more important to get the load sets in than getting them in on the right movement. No work no reward so just do the work when you can't do the right movement.

There are some good thoughts here - you got to do what you got to do and progression overall is most important.

As far as the quad stretch before the ham set, you're going to run over the rest interval - most certainly if you want to do a unilateral stretch that last 60+ s - and perhaps even impact ham recovery (compression on the muscle with the knee flexed), so the ham performance can be tossed out the window.

With the pump that I get personally, going immediately into a full on quad occlusion stretch for 60 agonizing seconds is, simply d/t the psychological burden, definitely going to impact ham exercise effort / rep output. If doing a flexility stretch, that's more easily doable.

-S