Dexter's Legs

[Ox 51]

DEXTER’S WHEELS

2008 Mr. Olympia Dexter Jackson works quads for the FLEX Pro.

January 13, 2011
FLEXONLINE.COM

One Sandow, three Arnolds, one Show of Strength, six international Grand Prixs, a San Francisco Pro, and an Ironman. That’s Dexter Jackson’s collection of IFBB Pro League trophies, 13 in all, but, though he hasn’t added to it since his five-trophy year of 2008, he’s not through yet. On February 19, Dex plans to add a fourteenth title, one no one else has: a FLEX Pro. As he prepped for the inaugural FLEX Pro, the Blade shared his thoughts on quad training and shared a typical quad routine.



DEX TALKS QUADS

• “I typically train quads and hams separately. I’ll give quads their own workout and hit hams after shoulders.”
• “I don’t go beyond parallel on squats. In the past, going too deep caused knee problems.”
• “Supersetting leg extensions and lunges brings in the deep cuts in my thighs. Those hamstring and glute tie-ins and the deep, deep cuts on the sides of my thighs--that’s all from doing lunges.”
• “Make sure you squeeze hard at the top of leg extensions.”

<TABLE class=exercise><THEAD><TR><TD colSpan=4>DEXTER’S QUAD ROUTINE


</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS </TH><TH>REPS </TH></TR><TR class=even><TD>Leg extensions </TD><TD>4-5 </TD><TD>20-30 </TD></TR><TR class=odd><TD>Squats </TD><TD>4-5 </TD><TD>10 </TD></TR><TR class=odd><TD>Hack squats </TD><TD>4 </TD><TD>8-10 </TD></TR><TR class=even><TD>Leg extensions </TD><TD>3 </TD><TD>10 </TD></TR><TR class=odd><TD colSpan=3>superset with </TD></TR><TR class=even><TD>Walking lunges </TD><TD>3 </TD><TD>50 feet </TD></TR></TBODY></TABLE>

 

[big in vegas]

Walking lunges suck badly, but they are a great exercise. Just the thought of them makes my damn legs hurt lol

 

[Ox 51]

Walking lunges suck badly, but they are a great exercise. Just the thought of them makes my damn legs hurt lol

I've never done lunges. How hard are they on the knees?

 

[big in vegas]

I've never done lunges. How hard are they on the knees?

Not too bad if you do them right

 

[Showtime25]

I've never done lunges. How hard are they on the knees?

With good form you wont have to worry cause you shouldn't feel it in your knees. Well atleast I haven't had a problem with it. I have pain in my knees with squats more then anything else. But I will tell you, you will get one hell of a pump from lunges it feels like your legs are going to pop.

 

[big in vegas]

With good form you wont have to worry cause you shouldn't feel it in your knees. Well atleast I haven't had a problem with it. I have pain in my knees with squats more then anything else. But I will tell you, you will get one hell of a pump from lunges it feels like your legs are going to pop.

That's an understatement. I will periodically do them at the end of my leg day without any weight at all and it's all I can do to stand back up

 

[formernpc]

I have worked out with Dexter a few times back before he was "blade" when I lived in Jax...back then he was doing pretty much the same thing...

 

[The Dude]

I've been doing lunges very frequently in preparation for the show and they wreck my legs, but they do seem to really bring out the separation. Nothing kills my quads, hams, and glutes like lunges, but damn are they a mindfucker. There have been a few times when I've blacked out after a set.

 

[Ox 51]

And do you guys do lunges typically with dumbbells or a barbell?

 

[formernpc]

And do you guys do lunges typically with dumbbells or a barbell?

I do them both ways....I like doing them in a smith machine too. Takes out the need to balance and allows me to target the muscle directly. I don't do it that way all the time, but I use it to switch up every now and then

 

[CH3NO2]

Lunges make my legs and glutes hurt more than any other exercise for any other body part.

Lunges are not for the week at heart.

 

[Showtime25]

And do you guys do lunges typically with dumbbells or a barbell?

I do then barbell and smith machine as well, dumbbells throw my balance off to much and I feel like i'm straining my lower back.

 

[CH3NO2]

I do then barbell and smith machine as well, dumbbells throw my balance off to much and I feel like i'm straining my lower back.

I'm not a fan of the barbell or smith lunges. I'll wrist wrap the dumbells and do walking lunges. Way less easy to cheat yourself if you have to walk to the other side of the workout room in order to finish a set.


Either way there is no difference to the exercise. Just a mental preference to me I guess.

 

[Lightsout]

I like doing lunges in a smith and with dumbbell . the only thing that I hate is that it make you like a bitch the next couple days.. lol

 

[big in vegas]

I like doing lunges in a smith and with dumbbell . the only thing that I hate is that it make you like a bitch the next couple days.. lol

Yes they do, they make getting up or down a challenge. Once I'm sitting, I don't want to get up and once I'm up, I don't want to sit down. Getting in the car is always a fun ordeal too

 

[Showtime25]

Yes they do, they make getting up or down a challenge. Once I'm sitting, I don't want to get up and once I'm up, I don't want to sit down. Getting in the car is always a fun ordeal too

Yea I know tell me about it, I did legs last night got home this morning and legs cramped up trying to get out the car. Talk about a Fucking mission my wife had to come help me out my car.

 

[nuknuk]

lunges with dumbell are best, due to they are the hardest. IMO

 

[big in vegas]

Yea I know tell me about it, I did legs last night got home this morning and legs cramped up trying to get out the car. Talk about a Fucking mission my wife had to come help me out my car.

I can only imagine what that was like, I will need help getting off of the couch at times primarily because it's lower than most and it takes a lot to get up on a good day

 

[Ox 51]

I can't wait to try these lunges. I've got to get through with softball, which has been killing my knees, and then I can take up legs seriously again.

 

[big in vegas]

I can't wait to try these lunges. I've got to get through with softball, which has been killing my knees, and then I can take up legs seriously again.

It'll definitely be a love/hate relationship