Why do my lunges suck so bad? - JP Fitness Forums

Phate · 05-16-2006, 12:22 PM

I am just starting my second week of the breakin program. For squats I did 2x15@115 then 2x15@125, but for the lunges I can only do 65lbs. I get all 15 with my first leg but by about 10 on the second leg I have to rest for a couple of seconds then finish the last five. It just seems like a big difference between my squat and lunge. I will admit I have never done the static lunge before, so maybe my form is off or I'm doing it incorrectly. I guess I don't really have a question here, oh well.
This workout is kicking my ass. I have been doing high volume/low rep stuff for a long time. I don't remember the last time I did sets of 15. Niether do my legs, unfortunately. I'm loving it. I can't wait to start Hypertrophy I.

Ogedei · 05-16-2006, 12:55 PM

Well the biggest difference I see between a squat and a lunge is that the squat uses two legs and the lunge uses one...

How much do you want to be able to lunge? I'm far from an expert but with a squat of 115@15, 65 on the lunge seems ok to me. Have you tried starting with the other leg?

Just some thoughts.

GG300 · 05-16-2006, 01:13 PM

When I completed the first session on the break in program my squats were at 155# for my work sets and when I went to lunges I dropped to 50# for the first set and barely made it through all 15. For my second set I dropped to 40#. The next workout I moved my lunges to 45# for each set. There is a big difference between the 2 excercises. Squats you are driving with both legs and in the lunge you are only getting your power from one.

Phate · 05-16-2006, 02:18 PM

Yeah. I get the whole two vs. one leg thing. I just figured it would be more around 65% not 50%. The other thing that had me questioning was I can do a lot more doing dynamic lunges. I didn't expect there to be such a difference.

Ogedei · 05-16-2006, 03:50 PM

On another 1 leg vs 2 concept, in a squat your pushing all your body weight with 2 legs, in a lunge with the 1, so your getting additional load from that as well I would think.

Og.

ambar · 05-18-2006, 11:30 PM

The other thing you haven't mentioned is that you're doing those lunges after the squats... so your legs have had a pounding already. :-)

Phate · 05-19-2006, 07:49 AM

That's another good point. Doing the static lunges I feel it more in the hamstring of my back leg then the quad of my front leg. Does that sound right? I'm pretty sure my form is correct. Maybe, just poor flexibility.

ljk · 05-19-2006, 07:28 PM

I am the opposite. As in, why do my squats suck -- SO BAD?

I do 85 x 15 for squats but I can forward lunge 70 for 15 per leg, AFTER all the squats and supine hip extensions using a 45-lb weight on my lap.

ambar · 05-19-2006, 07:42 PM

Quote:

Originally Posted by ljk

I am the opposite. As in, why do my squats suck -- SO BAD?

I do 85 x 15 for squats but I can forward lunge 70 for 15 per leg, AFTER all the squats and supine hip extensions using a 45-lb weight on my lap.

Um, only thought I have here is that the bar across your shoulders in the squat raises your center of gravity significantly, so it's a different challenge to your body than the lunges with dumbbells for weight. (A very geeky test would be doing those static lunges with a bar across your shoulders. :-)

Or possibly the way you do squats challenges your glutes more than your quads?

ljk · 05-19-2006, 07:46 PM

I lunge with a BB across my shoulders...and I do dynamic lunges w/ 70 lbs - one foot forward, spring back, repeat.