My legs are big and i've never been to a gym in my life to work on my legs, I don't run unless you count a couple of circuts of a 2.2 mile course last year during the summer to improve fitness. Coops and Reaper if you lift until you can't lift anymore how do you get out of the gym if your legs are too tired, do they just have enough strength to lift yourself for one rep (out of gym into car)
Hey Dill, For me, I do not lift until my legs are totally tired. Usually after weights, I'd do some cardio or maybe some core strength training with my fitness trainer. Do not do weights until you cannot do even one more rep, that would totally do a number on your muscles. The type of exercises and weights I do for my legs are done so that I still have some left in me afterwards to do something else. If you legs are totally tired, just shake it out, one could say. Stand there and shake it out (like jiggle your whole leg, i dunno LOL). Also, some leg strengthening exercises do not require the use of weights. Straight squatting, just standing there and squatting down (a full squat, not those half-a**ed ones), 30 reps, 3 sets is extremely beneficial because you are working with your own body weight. Hope that helps Reaper
remember when I first watched the pros playing on TV and the match was between Frost and Liem swie King. King had these thighs like tree trunks, big and extremely well defined and Frost was the opposite. Kings game was powerful and fast and dynamic and he tore Frost apart in the 1st game and the first half of the second. The only problem, the bigger the muscles the more energy they use up and the quicker you get tired, the result, frost was patient and came back from 0-7 in the second game and won the match. I do not think being big is a benifit in mens singles, you never see a muscular marathon runner. think your calf muscles need to be strong and this will help a lot. Just my tuppence worth
That sounds like a variant of "running the rack" for leg (rather than arm) muscles. That may be good at getting the pump but i'm not sure it's good for strength at all. People seem to have a lot more success with the reverse (westide style.) In westide, one starts off with low weight at high reps, and increasing the weight while reducing the reps. That seems to better at building power and strength but "running the rack" style would probably be better at building endurance.
Quads are mainly used for lunging and jump (not small jump, more like high jump (jump smash/clear)) Calf are more for small jump and quick reactions. Hamstring are really important for going in front ( just before you lunge). How much you can lift and how big your muscle are doesn't really matter. the most important thing is that you can lift alot for your weight. Like I'm at 135 lbs and my legs are medium so thats good
Same here. Once tried doing legwork - nearly replicated "The Hulk's" effect on my trousers that time. Can't seem to get the same effect on the upper body muscles though but it's speed that counts.
Yeah, upper body is a lot tougher to work on. That is, at least, what I find. It is tons and tons of core work. My friend is being coached by Ardy Wiranata and that is one of the things Ardy emphasizes is the core (abdonimals, back, those muscles).
Dont know if its just my bad footwork, but being right handed, my right upper thigh is about a size bigger than my left . Can make it rather awkward to buy trousers that look stylish !!
Okay. Here's what's happened after I've started playing badminton seriously. It's disturbing me, as I expect other results to happen: Quads: I believe these are the back of the bottom of your leg (please correct me if I'm wrong): it's very strange as I believed that playing badminton would help tighten them and develop really skinny, sight muscles. My muscles are defiantely way tighter, but the irony is that I swear my quads are getting bigger. Calves: these have not been affected much (I can feel them slightly more powerful, but that's moe because I train myself to run for endurance). I don't find that I use them a lot in the game, and I'm really hoping to work them up more. Hamstrings: I love lunges as that's how I compensate for my poor back court clears, so these are probably the best for me.
I used to do road cycling so I have good leg muscles. When I was doing it about 7 years ago, my leg muscles were bigger than any player from the junior world cup (2004). To be fair, they are badminton players and I was a road cyclist. I am that type of person whose leg muscles can be built rapidly but have a hard time maintaining my arm muscles. Also, when doing exercise occasionally, the leg muscles only gradually retreat, not rapidly. My friend on the other hand is the opposite, so he is the Mr Incredible (the new movie: The Incredibles).
Hamstrings are used in the lunge (and in jumping) they control the angle between the thigh and the torso (well pelvis really I suppose - ignore bending of the back for now) jumping is similar to pushing a bench press up the pecs pull the upper arm up (hams straighten thigh and torso) the triceps straighten the elbow (quads straighten the knee) lunging is similar to letting a bench press down the pecs stretch (hams stretch) the triceps stretch (quads stretch)
Its is important to maintain a balance of strength between hamstrings and quads, inbalance is the cause of many knee injuries. Hamstrings are used a lot in badminton, as anyone who has tried playing with a hamstring injury will know...very difficult injury to recover from.
Sitting Horizontal Leg Press Machine: 280 lbs - 320 lbs (depends on which machine), 3 sets of 10 reps Sitting Incline Leg Press Machine: 270 lbs, 3 sets of 10 reps Sitting Leg Extension Machine: 80 lbs, 3 sets of 10 reps Sitting Leg Curl Machine: 80 lbs, 3 sets of 10 reps Calf Raise: 100 lbs, 3 sets of 10 reps Standing Squat: 90 lbs, 3 sets of 10 reps (haven't ventured into higher weight yet) Note: I bent my knees to a maximum of 90 degrees in all cases.
I'm 18 with average size legs but they are really dense and much harder than normal persons. V-press 450 lbs 3 sets 10 reps Donkey calves 400 lbs 3 sets 10 reps Lunges 80lbs 3 sets 10 reps [done very explosively all motion each set done in different direction] Jump Squats 80 lbs 3 sets 10 reps Leg extensions 155 lbs 3 sets 10 reps Squats 225 lbs 3 sets 10 reps Takes me about 50 min to get thru all this. Not including warm up / warm down and stretching I weigh around 170-180 lbs but weight can drop to 165 when i'm sick
