If your goal is to get bigger legs and grow your quads, then the reality is that it will take some serious hard work and dedication, consistently hitting the gym with the best exercises for quad growth. Here are some pics from my last show, the Daytona Classic, just 10 days after getting hurt.The quadriceps are one of the most sought-after leg muscles and whether it's for strength or aesthetics, there's no doubt that huge quads make a statement – but, they don't come easy. Puke and repeat for 10 rounds(sets) with 1 minute rest between (rounds) sets Moderately heavy leg extension (130lbs-160lbs) internally rotate your femur’s in (toes are pigeon-toed), and squeeze your outer quad in terminal extension. (zero rest between super set, 1 minute between sets)ĥ-8 plates each side, narrow stance (4″ apart) and push only on your heels Yesterday’s Leg Workoutĭeep weighted walking lunges (35-50 pound dumbbells) 45 seconds rest btw setsĬouplet: Leg Press & Leg Extension Super Set Here is an example of my own leg workout where I use these same principles to improve my sweep. Note: this doesn’t work by just pointing the feet from the ankle down, the whole leg must internally rotate to the center to excite the appropriate muscles. Since we want to work the opposite side of the legs, then (yes, you guessed it) we want to point our toes in the opposite direction, pointing toes together. If you point your toes outward, you are working the vastus medialis, the tear drop shaped muscle on the medial side (inside) of the legs close to the knee. With leg extensions, it’s all about being self-centered – literally. You may stop and ask, does that mean if I stand wide, I will work my inner thigh and medial quads? Yeppers! Now you are getting it. Whatever exercises you do, stand with a more narrow stance (feet together). So lets think narrow when doing squats and leg extensions. Narrow is better when we talk about our stance to accentuate or facilitate the contractile tissue of the outer quad. Ok, so here is one exercise you should be narrow-minded about. So, how do we excite and fatigue the fibers of our outer quad to hypertrophy our SWEEP? You don’t need a degree in kinesiology to learn these principals, just a little common sense is all. However, sculpting most assuredly can be reduced to a single area, action, and in some cases, specific fibers of a specific muscle – all based on how we execute the exercise. Whether we are a bodybuilder, a bikini competitor or a stay-at-home mom that wants to scult their body, we can all use these principles to learn to sculpt nicer legs.įat burn or spot reducing fat can not be limited to specific areas of the body, no matter what “bogus science” and pills tell you. In sculpting, it is very important that we learn isolation. The action of this muscle is to extend the tibia or shin bone at the knee, but I’m here to help you learn how to perform knee extension to isolate out the other muscles that synergistically aid in this action. How do we isolate out the vastus lateralis muscle, or as we call it in the physique world, “the sweep”? Vastus externus or vastus lateralis, depending on your A&P professor, is the largest of all the quadricep muscles. The area I want to focus on for this workout is the Vastus Lateralis, the largest and most outer portion of the thigh. I was devastated, but now I’m back and I want to not only return to competing, I want my quads bigger and stronger than ever. I tore my medial meniscus and sustained a 90% tear to my MCL. Here’s a shocker: my 42-year-old butt got tore up by a 19-year-old monster. I know,… shut it! But anywho, I was gonna try. 5 months ago I was getting ready for my first ever MMA tournament. If not, you’re in luck because here I go again. If you have been following this mess I call a blog at all for the last 5 months you may have heard me whine and whine about my knee.
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