The development of leg muscles and ultimate leg workout for mass at gym – it is an important task which the bodybuilder must pay special attention. Muscle mass feet depends largely on the birth data, many have naturally developed musculature, while others on the contrary legs have small volumes and very poorly to training.
Leg muscles in bodybuilding is divided into 3 main groups: extensors (quadriceps), flexors (hamstrings) and calf muscles (gastrocnemius and soleus).
Foot coaching in amateur bodybuilding is secondary, and on it there are objective reasons. The first inflated legs visually reduce the size of the hands and shoulder-width apart, so fans are advised not to focus on their feet. Secondly, the active leg exercise can lead to problems with joints for lower limb exercise can promote the destruction of cartilage surfaces by using very large scales.
Features of Ultimate Leg Workout for Mass Routine
Great importance in the ultimate leg training workout is correct technique plays. Failure to comply with most exercise equipment is the cause of injury, and reduce the effectiveness of the training in general.
Before performing the exercises are always carefully follow the workout – it reduces the risk of injury, improves the elasticity of the ligaments and joints, improves blood circulation in the muscles and prepares the joints (increases the secretion of synovial fluid that lubricates the joint surfaces and prevents damage to the cartilage). In addition in ultimate leg workout bodybuilding special importance is given to stretching after exercise.
Beginners enough to perform 1-2 exercises for the leg muscles. If your primary goal – to increase the muscle mass of the upper half of the body, provided that the condition of the feet you are satisfied, then train enough legs 2-3 times a month. It takes 3-4 workouts per month to the feet of development.
Ultimate leg workout for mass will depend on the purpose and type of lagging muscle groups: perform basic exercises 1-2 and 1-3 in the insulating lagging group. The optimal number of repetitions for the lower limbs than usual: the thigh muscles require 8 – 10 reps, calf muscle – 10 – 15, choose a weight such that the set was made in advance.