WALKING LUNGES...QUETION FOR miloes, chick and whoever else performs them...

[scottallen]

i only started doing them about 2 years ago. now i do them as a staple, as such. on my quads i do this workout in general
 i pre-exhaust my thighs by doing leg 4 working sets of legs extentions first
( I'm 37 now and don't like to go straight to squats or leg press first)  then i do 4 working sets of squats(after 2 or 3 warm up sets) then 4 working sets of leg press. LASTLY i do 3 sets of walking lunges..BUT i can not take weight out side of my gym... and its a rather Small gym so heres were i need help. i do them with dumbells (because id knock the shit out of everything if i tried to use a BARBELL) usually about 40 to 55lbs each. hanging at my sides.  MOST of the time Ive seen them done in books or such ITS BARBELLS.  with your arms above the heart and such...am i missing any real muscle benefits by using dumbell and holding them at my sides? I'm sure I'm losing cardio benefits.... one more thing i also do this thing i call the SCOTTIE DOUBLE PUMP lol. ( no flaming!) were as I'm walking and doing the lunge i do 2 reps of the lunge before taking the next step (simply to make it harder)  does anyone do that?
thanks in advance for any insight on your own experience on these guys and gals.  Scott

[scottallen]

come on guys i need some answers? ...

[TooPowerful4u]

What relevance does this have to getting big legs?  You think that little "tweak" will make your legs magically grow?  Just train hard and build a big base before worrying about any little details... you probably havent even TAPPED your potential yet... learn to train hard

[scottallen]

What relevance does this have to getting big legs?  You think that little "tweak" will make your legs magically grow?  Just train hard and build a big base before worrying about any little details... you probably havent even TAPPED your potential yet... learn to train hard

what ? why the heck do you know how hard i train? my potential? dude im 37 and have trained for over 20 years naturally? im sure im pretty much there as in potantial/...BECAUSE ive trained so long I NEDD the little tweaks you asshole....shit why are so dumb? ive got the size i want im going for better shape and detail.  you assumed alot with out one damn question....go troll some one else. im wanting to get responces from bodybuilders.  not aloof internet assholes like you.    have a nice day.

[Zach Trowbridge]

Should be asked on the training board, but whatever.

Barbell vs. dumbbells makes zero difference in terms of how it affects your legs.  Barbells are easier to hold because the weight is supported on your back and not all in your hands, but other than that, there should be no change.  As for the double pump thing, it's pretty much akin to the nautilus "1 1/2 rep" concept.  If it works keep it up.

[EL Mariachi]

Walking lunges is more fun then regular lunges, but do you have to walk? I do mine in a cage and when finished leave the barbell on the rack, its not like im ronnie that can throw barbells on the parking after each set. Ive tried dumbell-lunges in the gym, that dont feel good at all, not good balance, just dont like it. Let me tell you one thing lunges are real eazy on the lowerback and you will get massive hams with lunges, no question about it. A lot of people mistake lunges they think its just good for cuts, its a damn good back leg excersize.

[jaejonna]

You listed chick as someone who 'does' them...thats funny when i lasted checked he didnt do them and called it a day....

[biceps]

i only started doing them about 2 years ago. now i do them as a staple, as such. on my quads i do this workout in general
 i pre-exhaust my thighs by doing leg 4 working sets of legs extentions first
( I'm 37 now and don't like to go straight to squats or leg press first)  then i do 4 working sets of squats(after 2 or 3 warm up sets) then 4 working sets of leg press. LASTLY i do 3 sets of walking lunges..BUT i can not take weight out side of my gym... and its a rather Small gym so heres were i need help. i do them with dumbells (because id knock the shit out of everything if i tried to use a BARBELL) usually about 40 to 55lbs each. hanging at my sides.  MOST of the time Ive seen them done in books or such ITS BARBELLS.  with your arms above the heart and such...am i missing any real muscle benefits by using dumbell and holding them at my sides? I'm sure I'm losing cardio benefits.... one more thing i also do this thing i call the SCOTTIE DOUBLE PUMP lol. ( no flaming!) were as I'm walking and doing the lunge i do 2 reps of the lunge before taking the next step (simply to make it harder)  does anyone do that?
thanks in advance for any insight on your own experience on these guys and gals.  Scott

Instead the regular Olympic bar use the short version of the Olympic bar (I think is 4 fit), you will be able to kip the balance much better with the shorter bar and you ken go heavier.

[triple_pickle]

i am fortunate to have a lot of space in my gym so i have always done lounges with a barbell, i used to go up to 175 and do 24 steps (12 for each leg) but a lower weight and higher reps give you more burn and soreness, these days i do around 44 steps with 135 and 34 steps with 155 (only two sets).  so i guess my only advice would be try to hit 40-50 steps with the dumbbells to really fry the legs.

[scottallen]

i am fortunate to have a lot of space in my gym so i have always done lounges with a barbell, i used to go up to 175 and do 24 steps (12 for each leg) but a lower weight and higher reps give you more burn and soreness, these days i do around 44 steps with 135 and 34 steps with 155 (only two sets).  so i guess my only advice would be try to hit 40-50 steps with the dumbbells to really fry the legs.

thanks for the advice, do you do them at the end of your workout? also how deep do you go i go until my nee just about scraps the ground. damn they really feel good.

[The Coach]

i only started doing them about 2 years ago. now i do them as a staple, as such. on my quads i do this workout in general
 i pre-exhaust my thighs by doing leg 4 working sets of legs extentions first
( I'm 37 now and don't like to go straight to squats or leg press first)  then i do 4 working sets of squats(after 2 or 3 warm up sets) then 4 working sets of leg press. LASTLY i do 3 sets of walking lunges..BUT i can not take weight out side of my gym... and its a rather Small gym so heres were i need help. i do them with dumbells (because id knock the shit out of everything if i tried to use a BARBELL) usually about 40 to 55lbs each. hanging at my sides.  MOST of the time Ive seen them done in books or such ITS BARBELLS.  with your arms above the heart and such...am i missing any real muscle benefits by using dumbell and holding them at my sides? I'm sure I'm losing cardio benefits.... one more thing i also do this thing i call the SCOTTIE DOUBLE PUMP lol. ( no flaming!) were as I'm walking and doing the lunge i do 2 reps of the lunge before taking the next step (simply to make it harder)  does anyone do that?
thanks in advance for any insight on your own experience on these guys and gals.  Scott

1. No, doing walking lunges with dumbells are IMO, more effective than that with a barbell on your back, for one you have to balance more which fires and recruits more motor units which makes it a much more functional movement.

2. Now for the bad part, try to switch off walking lunges with either Reverse lunges, split squat or bulgarian split squats, all three that I just listed should be done with dumbells at your sides, by doing them stationary, you can concentrate more on what you are working (hip flexor, quads, glutes, low back and hams). When ever I personally do walking lunges, I will do speed skater lunges with dumbells, by doing those, the emphasis is on the abductors and adductors with a minor on hip flexors and glutes.

BTW, I say "bad" because if you do walking lunges on a consistant basis you can eventually develop knee problems such as a torn meniscus.

[Chick]

i only started doing them about 2 years ago. now i do them as a staple, as such. on my quads i do this workout in general
 i pre-exhaust my thighs by doing leg 4 working sets of legs extentions first
( I'm 37 now and don't like to go straight to squats or leg press first)  then i do 4 working sets of squats(after 2 or 3 warm up sets) then 4 working sets of leg press. LASTLY i do 3 sets of walking lunges..BUT i can not take weight out side of my gym... and its a rather Small gym so heres were i need help. i do them with dumbells (because id knock the shit out of everything if i tried to use a BARBELL) usually about 40 to 55lbs each. hanging at my sides.  MOST of the time Ive seen them done in books or such ITS BARBELLS.  with your arms above the heart and such...am i missing any real muscle benefits by using dumbell and holding them at my sides? I'm sure I'm losing cardio benefits.... one more thing i also do this thing i call the SCOTTIE DOUBLE PUMP lol. ( no flaming!) were as I'm walking and doing the lunge i do 2 reps of the lunge before taking the next step (simply to make it harder)  does anyone do that?
thanks in advance for any insight on your own experience on these guys and gals.  Scott

Walking lunges are tough using BB or DB, pick your poison....

I've always preferred doing them with DB's...simple reason of better balance, tougher to do, and better on the lower back

[triple_pickle]

thanks for the advice, do you do them at the end of your workout? also how deep do you go i go until my nee just about scraps the ground. damn they really feel good.

yes, i do them always at the end of my workout & go all the way down

[Overload]

i do them after squats and i pause each rep at the bottom.

[Brutal_1]

Replace the ego presses [leg press] with Hack squat or front squats...then you won't worry too much about lunges 

[wisconsinBB]

I always finish off my workouts with walking lunges with dumbbells.  The Gold's I train at has enough room I can just start walking and not have to worry about anything.  I have done them with barbells also, but i prefer dumbbells.

[Faust]

BTW, I say "bad" because if you do walking lunges on a consistant basis you can eventually develop knee problems such as a torn meniscus.

What do you mean by "consistant"? I do them once a week in my leg workout...

I think if you don't go too heavy, and if you keep your kneecap behind  your toes it should be ok. If you rest enough, training will strenghten the tendons. But i'm not expert.

[The Coach]

What do you mean by "consistant"? I do them once a week in my leg workout...

I think if you don't go too heavy, and if you keep your kneecap behind  your toes it should be ok. If you rest enough, training will strenghten the tendons. But i'm not expert.

Repetition, repetition, repetition is the cause of most knee problems in the weight room, same with shoulder injuries.

[Stu]

excuse me for stating the obvious, but why dont you just do them one leg at a time standing in one place?

[scottallen]

Walking lunges are tough using BB or DB, pick your poison....

I've always preferred doing them with DB's...simple reason of better balance, tougher to do, and better on the lower back

thanks chick i appreciate the response. 

[scottallen]

Replace the ego presses [leg press] with Hack squat or front squats...then you won't worry too much about lunges 

no need to worry about EGO presses for me. im not into ego lifting. and whjen i competed years ago hacks were a huge staple in my rountine. dont need up and the presses are giving me the sweep im looking for.  but thanks.

[scottallen]

Repetition, repetition, repetition is the cause of most knee problems in the weight room, same with shoulder injuries.

c oach i dont agree i think its technique and proper form as in the leg angle. im 37 been doing deep sqauts since i was 13 and i dont and have never had the slightest problem with pain in the joints or otherwise. also i have never used any type of "juice" so im a pretty good indicator of this. lifting properly strengthens conective tissue.   but thank you for your insight. 

[scottallen]

excuse me for stating the obvious, but why dont you just do them one leg at a time standing in one place?

um...well they did that in the 80's. but its been proven that walking  does WAY WAY more building of tyin glute ham thighs ...everthing.  thats why.  thanks