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Tip: Leg Day with only one band



Your training partner may be impressed with dumbbells loaded with plates, but your body is not. It doesn't know the weight on the bar, the number of sets you did, or the number of reps you did.

All it knows is resistance and that it needs to generate enough tension to overcome it.

Progressive overload is the main factor in building strength and muscle: you have to put more strain on your system over time. The most common way to do this is to increase the load (weight) or volume.

The sets, repetitions and weight are a nice, clean way for us to keep track of whether we are constantly overloading the body and not just doing random things. But what happens if you don't have access to your usual equipment?

Progressive overload … without weights

You can still use progressive overload with ligaments. Ultimately, their tension capabilities are limited, but manipulating other variables can still overload your system.

The combination of the Zercher position and the split posture is an optimal way to do this. The standard Zercher position is when a barbell is in front of you in the elbow bends. In this case, however, we use the same position with a band without access to a bar.

If you grind it underfoot and in the elbow bend, you get some advantages that traditional loading positions cannot duplicate.

Here are three ways to get on with tapes. Do this for 3-5 sets of 5-1

0 reps. When you reach the top of the repetition area, continue with the next progression. If you hit 5 sets of 10 on the raised split squat on the back foot, you get a thicker band.

Zercher Split Squat

  • Step into the middle of a heavy band and stand on the floor with your other knee.

    19659012] Loop each end of the band around your elbows and make your torso vertical.

  • Hold your weight on the forefoot and drive through it until the upper knee is straight.
  • Lower under control and keep the lower half of the working leg perpendicular to the floor. Tap the knee and repeat the process.

Zercher Reverse Lung

  • When you move backwards in a dynamic step, you now have to brake, which results in a more eccentric load than when the feet remain in a static position.
  • the floor as well as the split squat. Hold your weight on the forefoot, step back and lower your knee to the floor.
  • Vigorously drive through the forefoot to return to the starting position.

Zercher Elevated Split Squat with raised rear foot

  • By lifting the The rear leg plays a smaller role and increases the load on the working leg.
  • Place it on a bench with your back foot. You want your back knee to be just in front of your hip and your front foot to be stacked under your knee.
  • Hold a vertical torso and push the front foot through the front foot with as little weight as possible until you are up.
  • Reverse the direction and lower it in an arc back and down until the back knee knocks on the floor.

Relatives:
Learn The Zercher Squat



Relatives:
11 ways to make an exercise more difficult



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