Leg Muscle Madness
Leg Muscle Madness
LEGS: No Longer a Four-Letter
Word.
To anyone who has ever picked up a
weight, or even thought about it, this four-letter word
can take on a variety of different meanings.
For many, legs are the indomitable
foundation for which a healthy physique is formed. To
a large number of others, the leg day is the one square
on the calendar that you painfully dread, the one that
you know will require both vigorous effort and agonizing
labor.
And yet to many others, legs mean
absolutely nothing. Hence, they are woefully neglected.
But nothing looks sillier on a fitness
fanatic than a beefy upper torso cemented atop a pair
of chicken legs.
So, don't be that chicken. Take on
these painful, gainful exercises that are sure to turn
your legs into logs in due time.
Leg Exercise
Hack Squats: After
setting the desired weight, station yourself inside
the machine, so your shoulders are flush underneath
the pads and your feet are in the middle of the platform.
You feet should be at a shoulder length width. Releasing
the safety bar, slowly bend your knees, allowing the
weight to push your buttocks toward the platform. When
your quadraceps are parallel to the floor, or perhaps
dip a little lower - immediately reverse the movement,
exploding the through an upward motion. Stop just before
your knees are locked as you squeeze your legs during
the contraction. Try 3-4 sets of 10-12 repetitions.
Leg Presses: Lie
down on the machine so that your feet are on the platform.
Make sure that your feet are parallel to each other
and not pointed inward or outward. Allow the weight
to push your knees toward your torso. Stop when your
knees form a 90-degree angle. Reverse the movement as
you push with your legs, pushing your torso away from
the platform. As your legs begin to straighten out,
stop just short of your knees being locked. Slowly let
the weight bring your buttocks down into the starting
position. Try 3-4 sets of 10-12 reps.
Leg Extensions: Sitting
on the bench, clasp your ankles underneath the pads,
gripping the side handles for balance. Slowly raise
the pads, squeezing your quads, and stop the motion
when your knees are locked in front of you. Squeeze
your quads for a two-count before releasing the tension,
allowing your legs to drop to the starting position.
Repeat the motion for 3 sets of 12-15 for an incredible
burn.
Hamstring Curls:
Set yourself face down on the hamstring machine, sliding
your heels underneath the pads. Grip on to the handles
for balance. Setting a manageable weight, slowly curl
your legs upward, so your heels push toward your buttocks.
Your feet should be flexed during the movement. Curling
upward, the motion should stop when your legs and torso
form an angle of roughly 45 degrees. Squeeze your hamstrings
during the motion. Slowly release the weight and return
to the starting position, as your legs should straighten
out. Repeat this movement for 10-12 reps for 3-4 sets.
A leg workout requires optimum intensity,
if your intentions are to increase size and strength.
Nothing in weight training will wear you out the way
a rigorous leg workout will so be sure to provide yourself
with ample rest before leg days. Also, legs should be
done only once a week to insure time for the torn muscle
tissue to recuperate.
Generate optimum workouts to achieve
maximum results. Average increase in strength of 70.2%
in 30days. >>
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