I put together this page to help you with the following:
Best arm workout,
3 TIPS on how to get a six pack,
How to get Gladiator Legs,
Best arm workout:
So what is the best arm workout? Dumbell curls? Hammer curls? Tricep
extension? Wrong! Isolation exercises such as those are typically used for
injury rehabilitation or bodybuilders looking to get huge muscles. However, if
you really want to do the best arm workout, stick to compound exercises that
provide a total body workout as well. So, what are the best arm exercises I
should be including in my arm work out?
Chinups, pullups, and dips!
Chinups
Chinups is one of the absolute best arm exercises you can do. Not only will
chinups target the arms, specifically the biceps brachii, but the lats,
rhomboids, and traps as well, among many others. Include chinups in you arm work
out and you will have strong, toned arms in no time!
Here's how to do chin ups:
1. Position your body directly under a pull up bar
2. Grasp the bar with a supinated grip (palms facing toward your body) with
the hands approximately shoulder width apart or whatever feels comfortable
3. Pull your body up until your chin is over the bar
4. Lower yourself down slowly and in a controlled manner
5. You have completed a chinup!
Tips:
§ do not swing your body for momentum (called "kipping")
§ try to do the chinups using more of your biceps brachii as opposed to your
wrists
§ keep your core tight
§ expand your chest towards the chinups bar as you pull
§ exhale on your way up and inhale on your way down
Pullups
Although pullups are not as effective as chinups for targeting the arms, they
still make for one of the best arm workouts you can do. Pullups target most of
the same muscles that chinups do. Additionally, if you are interested in rock
climbing, pullups are the exercise for you! Like chinups, pullups is one of the
best arm exercises because they are functional in nature that can help you
muscular, toned arms!
Here's how to do pull ups:
1. Position your body directly under a pullup bar
2. Grasp the bar with a pronated grip (palms facing away from the body)
with the hands approximately shoulder width apart or whatever feels
comfortable
3. Pull your body up until your chin is over the bar
4. Lower yourself down slowly and in a controlled manner
5. You have completed a pullup!
Tips:
§ do not swing your body for momentum
§ pull more with your elbows as opposed to your wrists
§ keep your core tight
§ expand your chest toward the bar as you pull
§ exhale on the way up and inhale on the way down
Towel Pull Ups
Towel pull ups are similar to chinups and regular pullups except that they
are more of a forearm workout than biceps workout. Towel pull ups is one of the
best arm exercises because they target so many different muscles. Sadly, grip
strength is often neglected in most fitness routines. How else are you going to
be able to dumbbell chest press 120 lbs in each hand if you cannot even hold
them?!
Here's how to do towel pull ups:
1. Wrap two towels over a pull up bar about shoulder width apart (one
towel can be used as long as it's strong enough to support your body weight)
2. Position yourself directly under that pullups bar and grab the
towels
3. Pull your body up until your chin is over the pull up bar
4. Lower yourself down slowly and in a controlled manner
5. You have completed a towel pull up!
Tips:
§ same as pullups
Triceps Dips
We have gone over a few different variations of pullups and chinups that
mainly target the biceps brachii and forearm muscles. Well what about the
triceps? Glad you asked! Triceps dips are one of the best arm exercises you can
do. In addition to the triceps, triceps dips also target the pecs and forearm
muscles. Again, I love triceps dips so much because like chinups and pullups,
they are compound exercises that require nearly every muscle in the body to
perform correctly.
Here's how to do a tricep dip:
1. Position yourself in between a parallel dip bar grasping each handle
with your hands
2. Raise yourself onto the parallel dip bar with elbows locked
3. Lower your body until your shoulders are lower than your elbows (or
whatever feels most comfortable)
4. Forcefully push your body back up and lock the elbows out
5. You have completed a tricep dip!
Tips:
§ keep the elbows as close to your body as possible to target the triceps
and keep your elbows pointed out as much as possible to target the chest
muscles
§ pick a spot in front of you that is in between straight forward and
straight down and keep looking at that spot
§ inhale on the way down and exhale on the way up
§ expand your chest so your shoulders do not roll forward
§ cross your feet and bend your legs if you'd like (to increase intensity
keep the legs straight throughout the set)
Arm Work Out
So, now that you know some of the best arm exercises it is time to create
incorporate them into the best arm workout you have ever done! Realize that
there are many other great arm exercises that can be done including but not
limited to pushups, diamond pushups, close grip pushups, wide grip pullups,close
grip pullups, close grip bench press, and the list goes on and on. Alternate
between the following workouts 1 or 2 times per week resting at least 48 to 72
hours in between sessions:
Pullups
3 sets
10 to 12 repetitions
Triceps Dips
3 sets
10 to 12 repetitions
Chinups
3 sets
10 to 12 repetitions
Pullups
3 sets
10 to 12 repetitions
Triceps Dips
3 sets
10 to 12 repetitions
Towel pull ups
3 sets
10 to 12 repetitions
Chinups
3 sets
10 to 12 repetitions
Triceps Dips
3 sets
10 to 12 repetitions
Towel pull ups
3 sets
10 to 12 repetitions
Final Note
Well there you have it! Chinups, pullups, towel pull ups, and triceps dips
are a few of the best arm exercises you can do to build strong arms and a strong
body overall! Many people will probably disagree that these exercises are in
fact the best arm exercises and that isolation exercises, such as dumbbell
curls, are more effective. Mostly likely the people who are saying that cannot
do these exercises and are scared! Chinups, pullups, towel pullups, and triceps
dips are extremely hard compound movements that require a fair amount of total
body strength. If you really want to maximize your strength potential, try the
arm work out above! You can vary the workout by altering the repetitions in each
set. When the exercises becomes too easy start adding resistance to a weight
belt. As always, consult a physician before starting a fitness
routine.
Article Source: http://EzineArticles.com/7166200
So what is the best arm workout? Dumbell curls? Hammer curls? Tricep
extension? Wrong! Isolation exercises such as those are typically used for
injury rehabilitation or bodybuilders looking to get huge muscles. However, if
you really want to do the best arm workout, stick to compound exercises that
provide a total body workout as well. So, what are the best arm exercises I
should be including in my arm work out?
Chinups, pullups, and dips!
Chinups
Chinups is one of the absolute best arm exercises you can do. Not only will
chinups target the arms, specifically the biceps brachii, but the lats,
rhomboids, and traps as well, among many others. Include chinups in you arm work
out and you will have strong, toned arms in no time!
Here's how to do chin ups:
1. Position your body directly under a pull up bar
2. Grasp the bar with a supinated grip (palms facing toward your body) with
the hands approximately shoulder width apart or whatever feels comfortable
3. Pull your body up until your chin is over the bar
4. Lower yourself down slowly and in a controlled manner
5. You have completed a chinup!
Tips:
§ do not swing your body for momentum (called "kipping")
§ try to do the chinups using more of your biceps brachii as opposed to your
wrists
§ keep your core tight
§ expand your chest towards the chinups bar as you pull
§ exhale on your way up and inhale on your way down
Pullups
Although pullups are not as effective as chinups for targeting the arms, they
still make for one of the best arm workouts you can do. Pullups target most of
the same muscles that chinups do. Additionally, if you are interested in rock
climbing, pullups are the exercise for you! Like chinups, pullups is one of the
best arm exercises because they are functional in nature that can help you
muscular, toned arms!
Here's how to do pull ups:
1. Position your body directly under a pullup bar
2. Grasp the bar with a pronated grip (palms facing away from the body)
with the hands approximately shoulder width apart or whatever feels
comfortable
3. Pull your body up until your chin is over the bar
4. Lower yourself down slowly and in a controlled manner
5. You have completed a pullup!
Tips:
§ do not swing your body for momentum
§ pull more with your elbows as opposed to your wrists
§ keep your core tight
§ expand your chest toward the bar as you pull
§ exhale on the way up and inhale on the way down
Towel Pull Ups
Towel pull ups are similar to chinups and regular pullups except that they
are more of a forearm workout than biceps workout. Towel pull ups is one of the
best arm exercises because they target so many different muscles. Sadly, grip
strength is often neglected in most fitness routines. How else are you going to
be able to dumbbell chest press 120 lbs in each hand if you cannot even hold
them?!
Here's how to do towel pull ups:
1. Wrap two towels over a pull up bar about shoulder width apart (one
towel can be used as long as it's strong enough to support your body weight)
2. Position yourself directly under that pullups bar and grab the
towels
3. Pull your body up until your chin is over the pull up bar
4. Lower yourself down slowly and in a controlled manner
5. You have completed a towel pull up!
Tips:
§ same as pullups
Triceps Dips
We have gone over a few different variations of pullups and chinups that
mainly target the biceps brachii and forearm muscles. Well what about the
triceps? Glad you asked! Triceps dips are one of the best arm exercises you can
do. In addition to the triceps, triceps dips also target the pecs and forearm
muscles. Again, I love triceps dips so much because like chinups and pullups,
they are compound exercises that require nearly every muscle in the body to
perform correctly.
Here's how to do a tricep dip:
1. Position yourself in between a parallel dip bar grasping each handle
with your hands
2. Raise yourself onto the parallel dip bar with elbows locked
3. Lower your body until your shoulders are lower than your elbows (or
whatever feels most comfortable)
4. Forcefully push your body back up and lock the elbows out
5. You have completed a tricep dip!
Tips:
§ keep the elbows as close to your body as possible to target the triceps
and keep your elbows pointed out as much as possible to target the chest
muscles
§ pick a spot in front of you that is in between straight forward and
straight down and keep looking at that spot
§ inhale on the way down and exhale on the way up
§ expand your chest so your shoulders do not roll forward
§ cross your feet and bend your legs if you'd like (to increase intensity
keep the legs straight throughout the set)
Arm Work Out
So, now that you know some of the best arm exercises it is time to create
incorporate them into the best arm workout you have ever done! Realize that
there are many other great arm exercises that can be done including but not
limited to pushups, diamond pushups, close grip pushups, wide grip pullups,close
grip pullups, close grip bench press, and the list goes on and on. Alternate
between the following workouts 1 or 2 times per week resting at least 48 to 72
hours in between sessions:
Pullups
3 sets
10 to 12 repetitions
Triceps Dips
3 sets
10 to 12 repetitions
Chinups
3 sets
10 to 12 repetitions
Pullups
3 sets
10 to 12 repetitions
Triceps Dips
3 sets
10 to 12 repetitions
Towel pull ups
3 sets
10 to 12 repetitions
Chinups
3 sets
10 to 12 repetitions
Triceps Dips
3 sets
10 to 12 repetitions
Towel pull ups
3 sets
10 to 12 repetitions
Final Note
Well there you have it! Chinups, pullups, towel pull ups, and triceps dips
are a few of the best arm exercises you can do to build strong arms and a strong
body overall! Many people will probably disagree that these exercises are in
fact the best arm exercises and that isolation exercises, such as dumbbell
curls, are more effective. Mostly likely the people who are saying that cannot
do these exercises and are scared! Chinups, pullups, towel pullups, and triceps
dips are extremely hard compound movements that require a fair amount of total
body strength. If you really want to maximize your strength potential, try the
arm work out above! You can vary the workout by altering the repetitions in each
set. When the exercises becomes too easy start adding resistance to a weight
belt. As always, consult a physician before starting a fitness
routine.
Article Source: http://EzineArticles.com/7166200
How to get a six pack (3 TIPS):
With summer upon us many folks would like to know what is the fastest way to
get a six pack. Whether it's to get back in shape, impress that hot girl you've
been after, or be the ultimate icon on your summer beach holiday, nothing oozes
masculinity and aesthetic beauty quite like a rock-hard chiseled six pack.
Getting a six pack is one of the ultimate fitness symbols as it shows
dedication in all aspects of your training. Weight lifting on its own may get
you big arms, but it's not the fastest way to get a six pack, so you'll need a
different approach if you want to get chiseled bullet-proof abs. What's great
about a six pack is that you don't have to be a huge bodybuilder to get one -
look at Bruce Lee...he was a small guy by bodybuilding standards, but he had abs
like marble. You can too.
By getting a six pack, you'll not only look like an Adonis, but you'll feel
the benefit in so many ways, because your abdominals support your torso. By
training your six pack you'll improve your posture, standing straighter and thus
taking more pressure off your back muscles, thereby preventing future injuries
and back problems later in life.
So let's get started...here are 3 tips on the fastest way to get a six
pack.
Fastest Way To Get A Six Pack - Tip No 1 (Build) Change Your
Diet
The first and most important thing to do if you're looking for the fastest
way to get a six pack is to change your diet and burn that excess fat right
off.
The importance of this step is often overlooked and so ultimately leads to
frustration and failure. It doesn't matter how many crunches you do or how many
hours you spend busting your butt in the gym, if you're eating junk or not
focusing on shredding your excess belly fat, you'll never get the six pack that
turns heads. You can have the best and hardest abs in the world, but if they're
covered in a layer of fat, there ain't nobody that's gonna see them.
So tip number 1 is eat right, and control your calories. You should be
looking to create a caloric deficit, where you take on less calories
than you burn. Food choices are really important here as you want to feed the
machine that is your body, but you want to give it the right fuel, in the form
of slow-release energy-rich foods like oatmeal, green fibrous vegetables, and
plenty of lean proteins like chicken breast and good quality organic free-range
beef.
Fastest Way To Get A Six Pack - Tip No 2 (Shred) Exercises /
Weights
The second thing you have to do if you're looking for the fastest way to get
a six pack is to exercise your abdominals. A solid exercise program including
weight training will be important here. Even when you're exercising another part
of your body, focus on keeping your abs tight as you'll get an extra training
boost from this. An example is while doing the chest press exercise...if you
keep your abs throughout the exercise, you'll avoid the possibility of injury,
tighten your abs, and improve your technique on the exercise.
Crunches are an all-time fave to get a six pack (try to avoid using an ab
roller as they're not as effective as doing it manually). Do many variations,
feet on floor, feet raised etc.
Push-ups and other bodyweight exercises like squat thrusts are some of the
simplest and most underused exercises, but equally fantastic ways to get a six
pack fast. Much like the example with weight training, by focusing on keeping
your ab area tight while doing push ups you'll supercharge the exercise and get
more benefit on your way to a six pack.
Fastest Way To Get A Six Pack - Tip No 3 (Cut) Burn fat with
Cardio
So, you've watched what you eat and cut out excess fat, you've been working
your ab area, so now is the time to reveal all! It's fat burning time!
Cardio exercise is the best way to burn off the excess fat on your body, and
reveal the amazing six pack underneath. This is where the pros get the "cut"
look that is so impressive. Have you ever seen those skinny guys who don't work
out, don't have any muscle but have a six pack? Well, it's 'cos they have low
body fat. Cardio will help you do that, but with your better diet and exercise
routines you'll blow those guys out of the water!
Obviously running, cycling, swimming, and high intensity sports like
basketball, tennis and soccer that rely on short quick sprints are top of the
list as cardio exercises. But the key to all of them is reaching what is your
"fat burning zone". This is the point at which your body seriously begins to
burn the stored fat reserves and reveal your super six pack.
The Karvonen formula is used to work out your own personal fat burning zone,
based on heart rate, age etc. Most gym equipment will show you the heart-rate
etc, you should be aiming for to achieve your optimum fat-burning zone, but
working it out on your own will come in handy. There are many Karvonen
calculators on the internet that are free to use.
Bonus Tip
Here's an extra bonus tip on the fastest way to get a six pack. Did you
know that by delaying your meal for up to an hour or more after your workouts
you can maximize the fat burning potential, by making your body use up it's fat
reserves instead of introducing new food for it to process and derive energy
from? Try to incorporate this into your routine to get extra "cut" and get that
six pack faster, but always remember to eat well, drink plenty of fluids and
rest appropriately after your workouts...don't use this as an excuse to starve
yourself, and you'll get the six pack of your dreams faster than you
imagined.
For the fastest way to get a six pack check out my review of Your Six Pack
Quest.
Article Source: http://EzineArticles.com/?expert=John_Wheeler
get a six pack. Whether it's to get back in shape, impress that hot girl you've
been after, or be the ultimate icon on your summer beach holiday, nothing oozes
masculinity and aesthetic beauty quite like a rock-hard chiseled six pack.
Getting a six pack is one of the ultimate fitness symbols as it shows
dedication in all aspects of your training. Weight lifting on its own may get
you big arms, but it's not the fastest way to get a six pack, so you'll need a
different approach if you want to get chiseled bullet-proof abs. What's great
about a six pack is that you don't have to be a huge bodybuilder to get one -
look at Bruce Lee...he was a small guy by bodybuilding standards, but he had abs
like marble. You can too.
By getting a six pack, you'll not only look like an Adonis, but you'll feel
the benefit in so many ways, because your abdominals support your torso. By
training your six pack you'll improve your posture, standing straighter and thus
taking more pressure off your back muscles, thereby preventing future injuries
and back problems later in life.
So let's get started...here are 3 tips on the fastest way to get a six
pack.
Fastest Way To Get A Six Pack - Tip No 1 (Build) Change Your
Diet
The first and most important thing to do if you're looking for the fastest
way to get a six pack is to change your diet and burn that excess fat right
off.
The importance of this step is often overlooked and so ultimately leads to
frustration and failure. It doesn't matter how many crunches you do or how many
hours you spend busting your butt in the gym, if you're eating junk or not
focusing on shredding your excess belly fat, you'll never get the six pack that
turns heads. You can have the best and hardest abs in the world, but if they're
covered in a layer of fat, there ain't nobody that's gonna see them.
So tip number 1 is eat right, and control your calories. You should be
looking to create a caloric deficit, where you take on less calories
than you burn. Food choices are really important here as you want to feed the
machine that is your body, but you want to give it the right fuel, in the form
of slow-release energy-rich foods like oatmeal, green fibrous vegetables, and
plenty of lean proteins like chicken breast and good quality organic free-range
beef.
Fastest Way To Get A Six Pack - Tip No 2 (Shred) Exercises /
Weights
The second thing you have to do if you're looking for the fastest way to get
a six pack is to exercise your abdominals. A solid exercise program including
weight training will be important here. Even when you're exercising another part
of your body, focus on keeping your abs tight as you'll get an extra training
boost from this. An example is while doing the chest press exercise...if you
keep your abs throughout the exercise, you'll avoid the possibility of injury,
tighten your abs, and improve your technique on the exercise.
Crunches are an all-time fave to get a six pack (try to avoid using an ab
roller as they're not as effective as doing it manually). Do many variations,
feet on floor, feet raised etc.
Push-ups and other bodyweight exercises like squat thrusts are some of the
simplest and most underused exercises, but equally fantastic ways to get a six
pack fast. Much like the example with weight training, by focusing on keeping
your ab area tight while doing push ups you'll supercharge the exercise and get
more benefit on your way to a six pack.
Fastest Way To Get A Six Pack - Tip No 3 (Cut) Burn fat with
Cardio
So, you've watched what you eat and cut out excess fat, you've been working
your ab area, so now is the time to reveal all! It's fat burning time!
Cardio exercise is the best way to burn off the excess fat on your body, and
reveal the amazing six pack underneath. This is where the pros get the "cut"
look that is so impressive. Have you ever seen those skinny guys who don't work
out, don't have any muscle but have a six pack? Well, it's 'cos they have low
body fat. Cardio will help you do that, but with your better diet and exercise
routines you'll blow those guys out of the water!
Obviously running, cycling, swimming, and high intensity sports like
basketball, tennis and soccer that rely on short quick sprints are top of the
list as cardio exercises. But the key to all of them is reaching what is your
"fat burning zone". This is the point at which your body seriously begins to
burn the stored fat reserves and reveal your super six pack.
The Karvonen formula is used to work out your own personal fat burning zone,
based on heart rate, age etc. Most gym equipment will show you the heart-rate
etc, you should be aiming for to achieve your optimum fat-burning zone, but
working it out on your own will come in handy. There are many Karvonen
calculators on the internet that are free to use.
Bonus Tip
Here's an extra bonus tip on the fastest way to get a six pack. Did you
know that by delaying your meal for up to an hour or more after your workouts
you can maximize the fat burning potential, by making your body use up it's fat
reserves instead of introducing new food for it to process and derive energy
from? Try to incorporate this into your routine to get extra "cut" and get that
six pack faster, but always remember to eat well, drink plenty of fluids and
rest appropriately after your workouts...don't use this as an excuse to starve
yourself, and you'll get the six pack of your dreams faster than you
imagined.
For the fastest way to get a six pack check out my review of Your Six Pack
Quest.
Article Source: http://EzineArticles.com/?expert=John_Wheeler
Get gladiator legs:
So
you go to the gym. Good for you. You can bench press and do curls. That’s
great! My question for you is, “What do you have in the way of wheels?” I’m a
guy. I understand the fun in working the upper body for sure. Guys love
working upper body; but, let’s face it…legs are essential. If you are looking
to improve your upper body you need to do legs! “What?!” you ask! Truth be
told, massive leg training days will increase your TESTOSTERONE levels and
GROWTH HORMONE levels naturally! What does that mean for you? Increased TEST
and GH will improve everything you do in the weight room and consequently in the
bedroom. You will get stronger and grow all over if you do solid peg bashing
leg workouts. So, if you want to grow bigger arms, chest, back AND legs…YOU
NEED TO DO LEGS!
If
you’re listening you are already convinced that YOU NEED TO DO LEGS. The
question begs: “What kind of program should you do?” You can find literally
tons of workouts for your legs all over. Some are super boring while others are
ridiculously over inundated with randomness that they are more of a circus
routine than a massive wheel building power generating workout. Lucky for you
I have put together the perfect balance to build ripped sinewy legs that look to
be chiseled from fine Italian marble.
Sold?
In case you aren’t fully convinced one more argument! You’ll also build an
ass. Don’t be fooled into thinking only men are looking for a great rear on a
woman. Women are looking for a shapely rump on her man or maybe better stated…a
woman will notice a man with a great athletic rear! Hey, I’m just sayin’. This
program will give you all the tools you need to develop all of the above. Take
it for what it’s worth!
The
Program:
General
Warm-up
5
Minutes
Musculature Specific
Warm-up
High Knees
Butt Kicks
Mini Jumps
Squat Jumps
3x10
Broad Jumps
3x8
Cycled Split
Jumps
3x6
Standing Forward/Backward
Lunges
3x10 (one rep is forward and
back it’s a 2 for 1)
Good Mornings
3x15-20
Leg Extensions
3x15-20
Leg Curls
3x10-15
Leg Press
3x20-15-10
Seated Calf
Raise
3x15-25
Single Leg Calf
Raise
1
set MAX Reps
Standing Calf
Raise
3x15-25
General
Warm-up
5
Minutes
Before beginning any lifting
program it is important to warm-up. This preps the muscles and helps prevent
injury. A good warm-up will let you get the most out of your workout. You will
clear your mind of all out of the gym distractions and focus your mind on your
upcoming workout. Five minutes of jogging will be perfect to precede your leg
trashing workout you’re about to jump into. You can do the jog outside or on
the treadmill…either way just make it happen!
Musculature Specific
Warm-up
This being a high-octane leg
workout it is imperative to prep the legs with some more warm-ups specific to
the style of training you are about to do. Do two 15 second sets of High Knees,
Butt Kicks and Mini Jumps.
High Knees
Focus on picking up your knees
nice and high and staying on the balls of your feet, all the while pumping your
arms in a runner’s fashion.
Butt
Kicks
Flick your heels up to your rear
and pump your arms. This is a great way to thoroughly warm up your hamstrings
and stretch your quads.
Mini
Jumps
Perform basic vertical jumps at
50% effort. This is to warm up your calves and get your knees and ankles ready
for the intense jumps and lift about to ensue!
Plyometric Workout
Segment
Chances are you have done some
squatting or leg pressing. That’s good but not good enough if you want to get
great results. You have been neglecting your “fast-twitch” muscle fiber. So in
essence, you have been getting half of the results you deserve. The trick to
getting all of the results is to add training that is specific for “fast-twitch,
aka: Type 2” fibers. That is precisely where plyometric training comes into
play. Plyometric training involves exercises that used 100% of your effort for
short bursts. This is an ideal state for muscle hypertrophy (muscle growth) for
that elusive Type 2 muscle fiber. The following three exercises will
supercharge your leg program helping you build an athletic physique from head to
feet!
Squat Jumps
3x10
The Squat Jump is just as it
sounds. Stand in place feet at shoulder width and jump as high straight up as
you can. Imagine trying to touch a basketball rim that is just out of reach
with each jump. Jumping AS HIGH as you can is imperative to getting the most
out of plyos. If you aren’t going at 100% effort you may as well not do
plyos. Are we clear? 100% effort, period! When landing in squat jumps absorb
the landing with the muscles avoiding jarring in the joints. As soon as you
land recoil and jump right into the next rep. This recoil (load/explode) phase
is also instrumental to the positive effect you will get from plyos so do it
right!
Note: make sure your knees
don’t dip inward this is common and over time can cause knee
issues.
Knock out your three sets with
about 45-60 seconds rest between them and move on to the next
exercise.
Broad Jumps
3x8
Similarly to the Squat Jump, in
the Broad Jump each jump is of maximal effort. Here however, instead of jumping
straight up, you will be jumping as far forward as possible with each jump.
Hopefully you will have a strip of room to work with so you can go from one rep
right into the next. This again trains the load/explode phase for maximal
results. If you are working in limited space you can jump forward and turn
around and jump back to the start point for similar results. This is a great
exercise to build explosive power in the lower and full body for that matter.
You will see that the swing of your arms is vital for maximal distance and full
explosion. As you jump forward your arms will reach out in front pulling you
forward. Never underestimate how interconnected each system in your body is in
creating force for any other system. After your three sets you are ready for
the next exercise.
Cycled Split Jumps
3x6
This exercise is reminiscent of
a lunge. This is a great exercise to improve your vertical jump and sprint
power. During the Cycled Split Jump you will be jumping from a split stance as
high as possible. As you land your feet are switching position. Start with
your right foot in front and left back. Jump as high as possible and land with
your left foot in front and your right foot back. Upon landing load and explode
right back into the next rep. Repeat for six reps with each foot forward. This
will be a total of 12 jumps with alternating feet forward.
Note: Be
aware not to let the knee of your front leg shoot past the toe of the same leg
and also do not let the knee of your back leg hit the
ground.
As in the previous two
exercises, your arms will be swinging to help provide power when reaching for
maximal height. Knock out your three sets with 45-60 seconds rest between the
sets.
Weight Training
Segment
Standing Forward/Backward
Lunges (with Barbell)
3x10 (one rep is forward and
back it’s a 2 for 1)
This is a great exercise for the
legs and glutes. Place a barbell on your back and step back from the rack feet
facing forward and shoulder width. This is your “top position.” Plant one foot
in place (this will be your stationary leg.) Your other foot is your travel leg
for this set. Step forward with the travel foot and lunge down. Press back to
top position. Then step back with the travel leg and lunge down again. Press
back forward to top position. Repeat for 10 full rounds. That’s a total of 20
lunges, ten forward and ten backward. Then switch which leg is stationary and
which is the travel leg. This will burn like mad in the quads and glutes.
Tough? Too bad, man up and get through all three sets. This is the perfect
combo for the quads and glutes. Now that they are burnt it’s time to focus on
the back of the legs. Hammy time!
Good
Mornings
3x15-20
For your hamstrings we are going
to do Good Mornings. You can use the same weight as you did for the lunges.
The barbell is placed on your upper back and you step back from the rack. Keep
a slight bend in the knees and a solid arch in the back.
Note:
Maintaining an arch in the back is ESSENTIAL to avoid back
injury.
Bend forward at the waist as the
hips drop back slightly. You are going for a solid stretch feeling in the
hamstrings. This isn’t about how far down your bend…it’s about that great
stretch in the back of the legs. Maintaining proper alignment in the spine will
help you get the desired outcome. Don’t cheat! Keep that back arched and get
maximum results! After your three sets you are ready to move on.
Leg
Extensions
3x15-20
You have done tons of work
already on multi-joint compound movements, now it’s time to focus on individual
muscle groups for a couple exercises. First is the standard leg extension. Sit
on the machine and do it. If you don’t know how it works ask someone. Superset
this exercise with the next exercise the Leg Curl. The leg extension is a great
way to carve out the definition in the quadriceps.
Leg
Curls
3x10-15
Superset this with the previous
exercise the Leg Extension. If you don’t know how to use the Leg curl ask
someone or Google it! This is an awesome exercise to pump up the back of the
legs. This is the perfect answer to the leg extension when it comes to keeping
your physique in perfect balance and symmetry.
Leg
Press
3x20-15-10
Now your upper legs and glutes
are completely on fire…but no rest for the weary. Let’s finish them with one
more compound movement. The old school leg press is back baby! A squat is
possible in place of this just be cautious because you are fatigued at this
point and need to be extra careful to protect the back during this phase of the
workout. For this reason I have chosen the Leg press. This is three DEEP sets
of leg press. Your weight load should be moderate to heavy as the sets
progress. You are finishing up the hardest part of the workout so don’t bitch
out! Once you have finished the three sets it is time to hit the calves to
round out the leg workout.
Seated Calf
Raise
3x15-25
During the plyo portion of the
workout your calves already got some good work; but, now it’s time to finish
them off! Sit in the seated calf raise machine and get your three sets in.
Full range of motion is necessary to get full benefit. Stretch at the bottom of
each rep and squeeze at the top. Take a 45-60 second rest between sets. Do
your three sets and move on.
Single Leg Calf
Raise
1
set MAX Reps
Now that the calves are burning
you are going to do one set each leg of bodyweight calf raises. Stand on the
edge of a ledge and rep it out. This better burn…if it doesn’t just forget it.
Step up to the challenge and make it work for you. Use full range of motion on
every rep…then when you can’t do any more full range, do 10 mini-reps. That’s
right I’m letting you do something other than full range this once. This is to
pump extra blood into the area. Love the burn! Switch legs and
repeat.
Standing Calf
Raise
3x15-25
Final Exercise! Get into the
standing calf raise machine (if this is unavailable you can use the leg press
instead). Three calves-to-cows sets here. Stretch/Squeeze/Burn/Grow! You
know how to do this. Knock out your three big sets!
Congratulations! You did it…or
if you just read this and haven’t yet, DO IT! This program will make your legs
grow as well as the rest of your body. Fast twitch, slow twitch, stamina, and
athletic/performance improvement will come from doing this workout consistently.
You are going to love what this does for you in ALL aspects of your fitness if
you catch my drift! Do this program 1-2 times per week depending on your
schedule and how long your body takes to recover and you will get results.
Better Legs, Better Performance, Better Body, Period!
you go to the gym. Good for you. You can bench press and do curls. That’s
great! My question for you is, “What do you have in the way of wheels?” I’m a
guy. I understand the fun in working the upper body for sure. Guys love
working upper body; but, let’s face it…legs are essential. If you are looking
to improve your upper body you need to do legs! “What?!” you ask! Truth be
told, massive leg training days will increase your TESTOSTERONE levels and
GROWTH HORMONE levels naturally! What does that mean for you? Increased TEST
and GH will improve everything you do in the weight room and consequently in the
bedroom. You will get stronger and grow all over if you do solid peg bashing
leg workouts. So, if you want to grow bigger arms, chest, back AND legs…YOU
NEED TO DO LEGS!
If
you’re listening you are already convinced that YOU NEED TO DO LEGS. The
question begs: “What kind of program should you do?” You can find literally
tons of workouts for your legs all over. Some are super boring while others are
ridiculously over inundated with randomness that they are more of a circus
routine than a massive wheel building power generating workout. Lucky for you
I have put together the perfect balance to build ripped sinewy legs that look to
be chiseled from fine Italian marble.
Sold?
In case you aren’t fully convinced one more argument! You’ll also build an
ass. Don’t be fooled into thinking only men are looking for a great rear on a
woman. Women are looking for a shapely rump on her man or maybe better stated…a
woman will notice a man with a great athletic rear! Hey, I’m just sayin’. This
program will give you all the tools you need to develop all of the above. Take
it for what it’s worth!
The
Program:
General
Warm-up
5
Minutes
Musculature Specific
Warm-up
High Knees
Butt Kicks
Mini Jumps
Squat Jumps
3x10
Broad Jumps
3x8
Cycled Split
Jumps
3x6
Standing Forward/Backward
Lunges
3x10 (one rep is forward and
back it’s a 2 for 1)
Good Mornings
3x15-20
Leg Extensions
3x15-20
Leg Curls
3x10-15
Leg Press
3x20-15-10
Seated Calf
Raise
3x15-25
Single Leg Calf
Raise
1
set MAX Reps
Standing Calf
Raise
3x15-25
General
Warm-up
5
Minutes
Before beginning any lifting
program it is important to warm-up. This preps the muscles and helps prevent
injury. A good warm-up will let you get the most out of your workout. You will
clear your mind of all out of the gym distractions and focus your mind on your
upcoming workout. Five minutes of jogging will be perfect to precede your leg
trashing workout you’re about to jump into. You can do the jog outside or on
the treadmill…either way just make it happen!
Musculature Specific
Warm-up
This being a high-octane leg
workout it is imperative to prep the legs with some more warm-ups specific to
the style of training you are about to do. Do two 15 second sets of High Knees,
Butt Kicks and Mini Jumps.
High Knees
Focus on picking up your knees
nice and high and staying on the balls of your feet, all the while pumping your
arms in a runner’s fashion.
Butt
Kicks
Flick your heels up to your rear
and pump your arms. This is a great way to thoroughly warm up your hamstrings
and stretch your quads.
Mini
Jumps
Perform basic vertical jumps at
50% effort. This is to warm up your calves and get your knees and ankles ready
for the intense jumps and lift about to ensue!
Plyometric Workout
Segment
Chances are you have done some
squatting or leg pressing. That’s good but not good enough if you want to get
great results. You have been neglecting your “fast-twitch” muscle fiber. So in
essence, you have been getting half of the results you deserve. The trick to
getting all of the results is to add training that is specific for “fast-twitch,
aka: Type 2” fibers. That is precisely where plyometric training comes into
play. Plyometric training involves exercises that used 100% of your effort for
short bursts. This is an ideal state for muscle hypertrophy (muscle growth) for
that elusive Type 2 muscle fiber. The following three exercises will
supercharge your leg program helping you build an athletic physique from head to
feet!
Squat Jumps
3x10
The Squat Jump is just as it
sounds. Stand in place feet at shoulder width and jump as high straight up as
you can. Imagine trying to touch a basketball rim that is just out of reach
with each jump. Jumping AS HIGH as you can is imperative to getting the most
out of plyos. If you aren’t going at 100% effort you may as well not do
plyos. Are we clear? 100% effort, period! When landing in squat jumps absorb
the landing with the muscles avoiding jarring in the joints. As soon as you
land recoil and jump right into the next rep. This recoil (load/explode) phase
is also instrumental to the positive effect you will get from plyos so do it
right!
Note: make sure your knees
don’t dip inward this is common and over time can cause knee
issues.
Knock out your three sets with
about 45-60 seconds rest between them and move on to the next
exercise.
Broad Jumps
3x8
Similarly to the Squat Jump, in
the Broad Jump each jump is of maximal effort. Here however, instead of jumping
straight up, you will be jumping as far forward as possible with each jump.
Hopefully you will have a strip of room to work with so you can go from one rep
right into the next. This again trains the load/explode phase for maximal
results. If you are working in limited space you can jump forward and turn
around and jump back to the start point for similar results. This is a great
exercise to build explosive power in the lower and full body for that matter.
You will see that the swing of your arms is vital for maximal distance and full
explosion. As you jump forward your arms will reach out in front pulling you
forward. Never underestimate how interconnected each system in your body is in
creating force for any other system. After your three sets you are ready for
the next exercise.
Cycled Split Jumps
3x6
This exercise is reminiscent of
a lunge. This is a great exercise to improve your vertical jump and sprint
power. During the Cycled Split Jump you will be jumping from a split stance as
high as possible. As you land your feet are switching position. Start with
your right foot in front and left back. Jump as high as possible and land with
your left foot in front and your right foot back. Upon landing load and explode
right back into the next rep. Repeat for six reps with each foot forward. This
will be a total of 12 jumps with alternating feet forward.
Note: Be
aware not to let the knee of your front leg shoot past the toe of the same leg
and also do not let the knee of your back leg hit the
ground.
As in the previous two
exercises, your arms will be swinging to help provide power when reaching for
maximal height. Knock out your three sets with 45-60 seconds rest between the
sets.
Weight Training
Segment
Standing Forward/Backward
Lunges (with Barbell)
3x10 (one rep is forward and
back it’s a 2 for 1)
This is a great exercise for the
legs and glutes. Place a barbell on your back and step back from the rack feet
facing forward and shoulder width. This is your “top position.” Plant one foot
in place (this will be your stationary leg.) Your other foot is your travel leg
for this set. Step forward with the travel foot and lunge down. Press back to
top position. Then step back with the travel leg and lunge down again. Press
back forward to top position. Repeat for 10 full rounds. That’s a total of 20
lunges, ten forward and ten backward. Then switch which leg is stationary and
which is the travel leg. This will burn like mad in the quads and glutes.
Tough? Too bad, man up and get through all three sets. This is the perfect
combo for the quads and glutes. Now that they are burnt it’s time to focus on
the back of the legs. Hammy time!
Good
Mornings
3x15-20
For your hamstrings we are going
to do Good Mornings. You can use the same weight as you did for the lunges.
The barbell is placed on your upper back and you step back from the rack. Keep
a slight bend in the knees and a solid arch in the back.
Note:
Maintaining an arch in the back is ESSENTIAL to avoid back
injury.
Bend forward at the waist as the
hips drop back slightly. You are going for a solid stretch feeling in the
hamstrings. This isn’t about how far down your bend…it’s about that great
stretch in the back of the legs. Maintaining proper alignment in the spine will
help you get the desired outcome. Don’t cheat! Keep that back arched and get
maximum results! After your three sets you are ready to move on.
Leg
Extensions
3x15-20
You have done tons of work
already on multi-joint compound movements, now it’s time to focus on individual
muscle groups for a couple exercises. First is the standard leg extension. Sit
on the machine and do it. If you don’t know how it works ask someone. Superset
this exercise with the next exercise the Leg Curl. The leg extension is a great
way to carve out the definition in the quadriceps.
Leg
Curls
3x10-15
Superset this with the previous
exercise the Leg Extension. If you don’t know how to use the Leg curl ask
someone or Google it! This is an awesome exercise to pump up the back of the
legs. This is the perfect answer to the leg extension when it comes to keeping
your physique in perfect balance and symmetry.
Leg
Press
3x20-15-10
Now your upper legs and glutes
are completely on fire…but no rest for the weary. Let’s finish them with one
more compound movement. The old school leg press is back baby! A squat is
possible in place of this just be cautious because you are fatigued at this
point and need to be extra careful to protect the back during this phase of the
workout. For this reason I have chosen the Leg press. This is three DEEP sets
of leg press. Your weight load should be moderate to heavy as the sets
progress. You are finishing up the hardest part of the workout so don’t bitch
out! Once you have finished the three sets it is time to hit the calves to
round out the leg workout.
Seated Calf
Raise
3x15-25
During the plyo portion of the
workout your calves already got some good work; but, now it’s time to finish
them off! Sit in the seated calf raise machine and get your three sets in.
Full range of motion is necessary to get full benefit. Stretch at the bottom of
each rep and squeeze at the top. Take a 45-60 second rest between sets. Do
your three sets and move on.
Single Leg Calf
Raise
1
set MAX Reps
Now that the calves are burning
you are going to do one set each leg of bodyweight calf raises. Stand on the
edge of a ledge and rep it out. This better burn…if it doesn’t just forget it.
Step up to the challenge and make it work for you. Use full range of motion on
every rep…then when you can’t do any more full range, do 10 mini-reps. That’s
right I’m letting you do something other than full range this once. This is to
pump extra blood into the area. Love the burn! Switch legs and
repeat.
Standing Calf
Raise
3x15-25
Final Exercise! Get into the
standing calf raise machine (if this is unavailable you can use the leg press
instead). Three calves-to-cows sets here. Stretch/Squeeze/Burn/Grow! You
know how to do this. Knock out your three big sets!
Congratulations! You did it…or
if you just read this and haven’t yet, DO IT! This program will make your legs
grow as well as the rest of your body. Fast twitch, slow twitch, stamina, and
athletic/performance improvement will come from doing this workout consistently.
You are going to love what this does for you in ALL aspects of your fitness if
you catch my drift! Do this program 1-2 times per week depending on your
schedule and how long your body takes to recover and you will get results.
Better Legs, Better Performance, Better Body, Period!