What do you know about Leg Workout for Strength?
Leg muscles, including the buttocks, calf muscles, the muscles of the back and front thighs (quadriceps) in total account for more than half of the total muscle mass of the human skeleton. Training the leg muscles is one of the most important in the development of the body.
Difficulties of Leg Workout for Strength – a common problem of ectomorphs. Not reaching a result the traditional approach, they often stop at all train these muscles. However, even ectomorphs able to pump powerful legs with proper training.
Features of Leg Workout for Strength:
Muscle fibers of muscles lower body mainly refers to the slow type – the main task of the leg muscles is to perform monotonous work more low efficiency (eg, walking), rather than providing explosive force.
Given this feature, it is important to remember that your leg muscles get used to the same type of load and to optimize the process of their growth must be used as the various techniques and various training exercises, and varying numbers of repetitions.
The Leg Workout for Strength program for the muscles of the legs.
Beginners are recommended to train the muscles of the legs no more than once a week, using just two basic exercises performed with a barbell, and not in the gym. Leg press and various isolation exercises are permitted only for advanced athletes.
Example “leg day” advanced level:
Warm-up (with a body weight squats, jumping on the spot) – 3-4 minutes
Leg press in the simulator – 3-4 sets of 10-12 reps
Squats – 2-3 sets of 5-7 reps
Leg curls while lying in a simulator – 3-4 sets of 10-12 reps
Deadlift “Sumo” – 2-3 sets of 5-7 reps
Extension of sitting in a simulator – 3-4 sets of 12-15 reps
Logic training program
Muscle growth (“hypertrophy”) requires a low-performing reps exercise – no more than 5-7 repetitions – with a large working weight and the use of basic exercises. In the case of leg muscle is squats and deadlifts.
The inclusion in the secondary training complex exercises performed with a large number of repetitions – about 10-15 repetitions – additionally helps to load your leg muscles by increasing the level of involvement in the work of the muscle fibers of slow type.
Trainer or squats for Leg Workout for Strength?
It should be understood that the leg extension in the simulator can not replace squats, exercise is key for the development of the feet. This leg press in the simulator, although some ups and repeats, as it is not a complete substitute.
The main problem Leg Press – psychological. In an attempt to impress others at the gym exercising load maximum weight, forget about safety and injuring the lower back. In addition, leg press minimizes the work of stabilization muscles.
Is it dangerous to squats?
Properly performed squats are less hazardous to the waist and knee joints than faulty technique leg press in the simulator. When you squat, it is important to start moving up to lift the pelvis, while looking forward and slightly down.
It is necessary to hold a stable position in which the knees are wider than your feet. The bar should be on the bones of the blades – hands should only support it, but does not carry the main weight. Back when the exercise should be straight.
Deadlift with a wide stance (style “Sumo”) is also an important exercise for working out the gluteal muscles and muscles of the front of the thigh. In this variation of this exercise in the simulator simply do not exist.
Starting position in every Leg Workout for Strength: feet wider than shoulders, toes facing the side. Keep your back straight, bend your knees and take the post. Inhale as you lift the weight, breathing the air in the process; rod as close to the hips. Completely straighten, then slowly lower the weight down.