heavy stepups

Its all about progression, not just with the weights but with height. YOu may be only capable to lift a weight on to a block on 30 cm before you start to lose form. This should be the height used. It however you are able to maintain for, then you can use a higher block. I have not used anything over 40 cm before - these were only heights available but most stick to 30 cm.

alexwolf ur wrong on this...if u use a low bench height say 12"- it focuses on ur quads and heigher say 18"-on ur hamstrings...ull experience some muscle imbalance if u dont balance the heights....anyway i think 15" is the ideal height if u wanna use one height platform(bench)...im wondering if it might cause any detraining on my part....ill increase the weight but lower the max height from 18"-15"....hmm pls help...its very confusing

im doing:
stepups
1x10 no weight 18"
1x6 50 lbs 12"
1x3 100lbs 18"
2x3 - 164 lbs 12" & 18" (this is very dangerous skipped from 100lbs to 164lbs..gave me some knee problems....so ill adjust it)
squats
1x5-204lbs
step-ups 1x3 100 lbs- 18"
end

im thinking of shifting my routine and use only one height 15" and be using doing
1x10 no weights 1x6 50lbs, 1x3 106lbs, 1x3 136lbs, 1x3 156lbs, 1x3 164lbs, squats 1x5 204lbs, step ups 1x106lbs end

plss help...will i get detraining??

A step up uses primarily the quad. But as the height increases, the more the hamstring and gluts are used - but not hamstring dominant. It is the same with squats. The deeper yuou go, the more work the hamstrings have to do with the gluts. So step ups are a leg strengthening exercise not primarily a quad based or hamstring exercise. If you are worried about imbalances, then complete Stiff/straight leg deadlifts, glut/ham raise or anthor type of hamstring dominant exercise.

My previous thread was not clear in terms of progression. I would use varying heights dependent on athletes ability not so much as to increase or decrease hamstring use.

I dont know what you are training for (and for how long etc) so cannot reallt comment on how to train. But I would vary workout so that you complete squats on one day and step ups another. Include some hamstring exercises, possibly some single leg stuff.

well...i did my stepups dis morning at a 15" platform...no more knee pains...but it seems like im feeling ive lowered the demand, i increased the weight....and also its more like the mid portion of my quads got only a good workout....im doing this to increase my vert and i think its the lower portion of the quads that needs to get stronger to be able to jump high...anyway ill do some alterations again... and im still open for suggestions:)

You might find this article interesting - comparing step ups and squats

http://www.bodybuilding.com/fun/md44.htm

tnx bro ....ive already seen it ...anyway i hope this step ups will give me what i want..... hehe