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IFBB Pro Heather Dees & # 039; Quad-focused training



  IFBB Pro Heather Dees & # 039; Quad Focused Workout

Chris Nicoll

One thing is for sure ̵

1; Heather Dees knows how to look amazing on stage. The 34-year-old IFBB character, personal trainer, posing trainer and beautician She expertly covers all the basics of perfect presentation and translates that knowledge into 20 top-five achievements in her ten-year professional career, including third place at this year's Figure International competition.

Here she outlines her favorite workout for a body A part that is often penned with a thigh muscle – and suffers as a result. "It's hard to get maximum muscle hypertrophy if you're training both quadriceps and thigh muscles the same day," says Dees. "There's not enough gas for both of them so I split my legs during two workouts and work hard and hard on both."

THE FIRST STEP

Dees starts her workout with a few minutes of dynamic stretching muscle with movement, to warm up and prevent injuries, "she says. Your typical routine:

  1. Lunges for body weight with arms over head x 12 to 15 repetitions per leg.
  2. When walking with a torso twist, the opposite elbow is placed on the outside of the forward-sloping knee while the chest is opened. Reach the opposite arm toward the ceiling x 24 steps.
  3. One-legged stiff leg lift, arms to each side x 12 to 15 repetitions per leg.

SAFETY NET

Dees believes in failure during her work set – but in terms of safety. "When I train alone, I choose a weight that I can make through my entire set with the correct shape," she says. "When I train with my husband and trainer, Justin, he drives me down with every workout – but he's there to see me if I can not complete a substitution."

STAND-UP ROUTINE

The finisher consists of seven sets of sissy squats so that Dees quads shiver even beyond their body weight without additional resistance. "I do the standard version, down to the ankles, and focus on using my quads and glutes to bring my body back to a standing position," she says. "I cling to the support of a Smith machine or power rack and try to use as little arm power as possible to keep 100% of the focus in my legs to bring me to a halt." And while she is resting for 90 seconds between her other work sets, for Sissy Squats, Dees reduces that to a maximum of 30 seconds. "This basically completes my training," she says, "and makes me fail."

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