Never in the history of collecting shit and dropping did we have more access to various squat bars and leg machines than now. But bird legs are still an epidemic. If you are, then allow me to hand you a hard love. If your legs give out, it's most likely because …
- Your work ethic is low.
- Your pain threshold is low.
- They do not know that women like a man's legs and ass just as much as a big biceps.
Here's a funny fact: Anyone can improve his asparagus legs and his vane butt if it's a priority.
In my article about instafamous glute girls, everyone started with a bad glute development. Then they built their buttock muscles so that hundreds of thousands of men wanted to look at them. Every day.
They made amazing buttock muscles because it was a priority. If your leg development is shitty, your legs are probably not a priority, and you do not like to exercise because it's difficult.
"Hey Paul, you do not know where I've been, you I do not know my fight!"
Ok, Rambo. Listen, I understand. They brought two to their knees in 'Nam and dropped their backs off the convertible in college. Squats are out. Leg presses too. Why? Because you put on every plate in the gym, which takes an hour to perform 1
What I'm going to give you here is an extremely effective way to build quads, ham and man-rolls … and not the kind that's a cafe-hipster and surfers from Australia have that.
You can Build a great set of wheels without ever having to use this Quad Blaster 9000 machine. In fact, this program does not require a single barbell, dumbbell or machine. Mainly.
8 weeks, 2 strategies to choose from
Run this program for 8 weeks. Instead of increasing the weight, as you would in a traditional progressive overload, you will increase the repetitions at each session.
There are two ways you can plan this training day without weights:
- You can use it as a workout Option "Day 2" during the week, a few days after a normal leg workout.
- Or you could divide it into two days during the training week, during which day you perform the quad-based movements and thigh muscles glute-based movements on the other side. Up to you.
The main movement
The program contains a basic movement: the Walking Longe. It is the most underrated yet most economical exercise you can do for the entire lower body. Few movements beat the quads, ham and glutes like the lunge.
It is also an extremely effective exercise because it balances most of the kinetic chain. The ankles, knees and hips need a degree of flexibility to perform efficiently. In this context, I define mobility and functionality as the ability to perform painless movement through all areas of motion.
But you really have to be strong enough to hold a proper position in the lunge. People often think that they need more mobility, but the truth is that they just are not strong enough to hold an efficient position. It will give you a feedback. If it's one of the problems above and you know what you're looking for, you'll understand the imbalances and weaknesses you're struggling with.
A. Walking Lungs
As the Walking Longe covers the quads, glutes and ham, you start every workout with it. Yes, that means if you divide this into a quad-day and a ham / ember day, you will still make a lunge.
Being "big wheels, not weights", these are body weight lunges. That means … you only use your body weight.
Use the total retries method for the repeat and sentence schema. Just keep going until you have done all the repetitions. Take mini-breaks as needed. Yes, that varies from workout to workout.
Count the repetitions correctly as well. This drives me crazy. Left leg lunges, count to one. Right leg crashes, count again one. These are not two repetitions. That's a representative. A repetition that every leg has to complete.
I will also be friendly and consider that on the first day, beginners and intermediates are unlikely to clear hundreds of lunges at once. I split the foundation movement into two phases. Beginner to Intermediate and advanced phase.
"How do I know if I'm a beginner?" Because you just asked this question. You know that.
Sets & Reps
Beginner to Advanced:
- Week 1: 50 lunges
- Week 2: 75 lunges
- Week 3: 100 lunges
- Week 4: 125 Lunges
- Week 5: 150 Lunges
- Week 6: 200 Lunges
- Week 7: 225 Lunges
- Week 8: 250 Lunges
- Week 1: 300 lunges
- Week 2: 325 lunges
- Week 3: 350 lunges
- Week 4: 375 lunges
- Week 5: 400 lunges
- Week 6: 425 lunges
- Week 7: 450 lunges
- Week 8: 500 lunges 19659049] B. Leg extension in body weight (for beginners)
This exercise is reserved for beginners and advanced users. If you are advanced, continue to the next exercise.
I like this exercise for beginners and advanced as they give them the ability to find their moving range deep enough, and it's knee-friendly. Once you've mastered them, you can switch to traditional sissy squats.
The button is to press the shins into the ground to return the upper body to the starting position. Try to keep the torso as straight as possible. In this movement, the torso is the resistance. Leaning forward reduces resistance and makes the exercise less effective.
Sets & Reps
Make 4 sets of as many reps as possible, and then try to beat this total number of reps every week.
B. Sissy Squat (for advanced lifters)
Now that your legs hate you, Mr. Advanced Guy, we'll put the quads in a fully extended position and make them they scream through their loneliness.
Well, someone with weak-sauce sprayed over his knees will complain that sissy squats are bad for the knees. Wah.
Have you taken some time to think about why they hurt? Maybe your VMO is puny and can not tolerate the tension of this movement. If you have big, strong muscles, it is crazy how they will relieve the pain in this joint. It's also crazy that most of the people I know about the amazing VMO development can do so without pain.
There is probably a relationship between the fact that they did not spend decades with knee wrap and actually allowed the VMO to fully evolve through the use of full range of motion in their quad-dominant motions. Crazy conversation, I know.
A complaint about the Sissy Squat is that it completely discharges the rear chain and completely shifts the load (body weight) to the quads. And that is bad how? Yes, it's called quad-dominant motion for a reason.
Sets & Reps
Perform 4 sets of as many reps as possible, trying to beat this sum every week.
C. Swiss Ball Leg Curl
These are super tough and will expose your spaghetti ham. No matter how much curling you do in a machine, these will be a challenge. The feedback they give is fantastic.
If you let yourself make a video, watch out for your hips. It is important that your hips stay up through the execution. This will bring the hamstring to a completely shortened position and you will find out if your hammies are extremely weak.
If you can not hold your hips up, your ham is weak. Since this is another movement in which you can perform as many repetitions as possible and are doomed to fail, it will be the same for everyone.
Sets & Reps
Make 6 sets and as many reps as possible each time. Hold the contracted position for 2 seconds before executing the eccentric (negative).
D. Straight Fire Glute Raise
Ok, I lied. You need a barbell and weights, but only to strengthen you. I got this movement from Eugene Teo. He had no name for her, so they were finally called. For good reason. There are a lot of cool things with these that make them a fantastic ham and slide movement.
To begin, move your toes in an accentuated (highlighted) position, which means you have an outer hip rotation. This is a prerequisite for a complete contraction of the gluteal muscles.
Next, you will need to maintain an isometric contraction in the gluteal muscles virtually all the time, as you will need to do the hip extension in the bench to stay there. Keep in mind that the toes have pronation and we have an isometric hip extension. This means bad ember contractions.
We also keep the hamstrings under constant tension every inch of every repetition, because the knees remain in a bent position. And when your feet push into the bar, the ham literally does not get a break. This means that one metric ton of metabolite is available for each repetition of each set.
Sets & Reps
Make 4 sets and as many reps as possible. Try to beat the total number of repetitions you can perform for each workout.
What if I have bad knees?
In some people, the lunge or any type of forward run can cause knee pain because the leg absorbs impact force with each repetition.
For people who have a weak VMO or legitimate knee or patella problems, the solution is to start with the reverse lunge as a preparatory move. In the reverse lunge, the leg remains in a static position while the non-functioning leg is behind you, so there is no impact on the leg.
Why do not you just stick to the reverse lunge? Because with the Walking Longe (or the Forward Longe) you need to know the position of the foot and the feedback about the condition of the lower extremities better.
For those who find that their foot is constantly in a supinated position (toes inwards). This could be a sign of narrow hip flexors and / or a weak buttock muscle. If you find you avoid deep squats or get valgus when you are actually trying deep, heavy squats, overactive or dominant adductors with tight hip flexors and weak glutes could be the culprits.
Fortunately, one of the great advantages of unilateral leg work such as split squats and lunges is that the non-functioning leg makes the hip flexor stretch while the gluteal muscle stabilizes the pelvis. See how much ground we cover here?
So if you have knee pain, spend a few weeks in the reverse lunge for 5 sets of 10 reps each and see how your geriatric knees feel about running. 19659083] Related:
Leg day in the smith machine
The absolute best way to build quads