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I'll say some thing about the leg training I just did.
It was a quads, hamstrings and calves work.
It is a muscle group that just like all the others muscle, I like to train once a week when I'm on season.
I've started off warming up with leg extensions.
Using really light wieght just to estimulate the muscle and make the blood flow.
So we proceed to squat.
I did 4 sets of squats, starting light and going heavy.
Unlike some other athletes, that prefer using the lifting belt into all sets. I prefer letting my lower back work on my body's stabilization.
And it also helps on improving the lower back and abs.
So I only use it on the heavy sets
therefore I can relieve any harmful load into the lower back
but not in all sets
I prefer working that way so I can make a better lower back development.
After squat we head to leg press.
There I did some heavy sets.
Utilizing a principle of continous contraction.
As you have seen, I don't hyperextend my knee
so my quads are always working.
When we hyperextend the knee, we put the work on the joint and not on the muscle
therefore we will lost performance on the exercise and may injure the knee.
I head back for leg extension and did some different work there
very similar to the 21's biceps curls
that we make a certain partial range in each phase of the exercise.
In the 21's there are 7 low partial movements, 7 high and 7 full range.
As the leg is a bigger muscle than the biceps, we prefer using higher reps, stimulating more pump and a better work.
So we work with 10 reps on each phase
making not 21 but 30 reps.
It is a very unique exercise and I recommend it as a last exercise for the quads, after it is fatigued due squat and leg press.
You can do this exercise to finish the work on quads.
Then I headed to seated leg curls
with a different work, marking 3 points on the concentric phase and 1 point on the eccentric phase.
It is a very intense work so you don't use much weight.
With mark the 3 points correctly without going too fast for them, you'll feel a great pump.
It will make your hamstrings grow. I really like this exercise.
Then I did some lying leg curls with a super slow work.
Going for 8 - 10 seconds for each phase.
8 - 10 reps at maximum on each set. We don't count reps, just trying to reach total failure all the time on a average reps.
Finished the training with standing calf raises in sets of 15 - 20 reps.
Maximum stretch at the bottom and maximum contract at the top.
Finishing the leg work.
Hope you guys like the video we will be presenting. Thank you.