Posts Tagged ‘quads’

Top 6 Leg Training Mistakes

Friday, July 24th, 2015

Don’t Waste Time Training Legs the Wrong Way!

Leg Training Mistakes
Your legs are the foundation of your physique. With their bulging tear drops, incision-like cuts, and shredded striations, prize leg development can win you a contest. Lagging leg development can also lose you a contest. Additionally, having strong legs makes it that much easier to develop a strong upper body. Here are 6 mistakes most athletes make when training their legs. These tips apply both to active bodybuilders and newbies, so pay attention!

The Top 6 Leg Training Mistakes

  1. Not Training Legs At All

    A lot of people completely avoid leg training. Why? Personally, I find it hard to understand. But there’s obviously a reason why they do; theories are they already have some preconceived notion that their legs are developed beyond what they are in actuality, or they see leg training as “hard”.

    It’s true that leg training can be painful, and you generally are sore afterwards, but many bodybuilders grow to love that soreness, as with other muscles. Avoiding leg training is a critical mistake, and you can’t build a house without a foundation.

    (more…)

The Top 5 Best Legs Exercises for Your Quads

Wednesday, July 10th, 2013

Arnold Loved SquattingSerious fitness enthusiasts and athletes want to be bigger, stronger, and leaner. The number one way to make that happen? Train your legs with complex free weight exercises.

Your legs are the largest group of muscle in your body. They are the foundation of your strength and power. Never will you be able to bench press 315 if you can’t squat 315 first.

By training your legs hard, you will be setting yourself up to gain the most progress compared to every other muscle group.

Arnold loved squatting, and look what happened to him. If you want to be Mr. Olympia, a famous Hollywood actor, and the governor of Alaska, you need to squat!

By training your legs, you will:

  • Lift the most weight of all muscle groups.
  • Burn the most calories of all muscle groups.
  • Form the foundation of your body’s strength chain.
  • Stimulate the highest growth hormone release through training.

(more…)

How to do Box Jumps

Wednesday, April 27th, 2011
Woman Box Jumps

How to do Box Jumps

Box jumps are a great exercise for your legs, and can be performed on just about any variable flat surface. They hit your posterior chain – calves, quads, glutes, and hamstrings – pretty hard.

Box jumps can be used for cardio workouts, neural activation training (NAT), high intensity resistance training (HIRT), and high intensity interval training (HIIT) circuits. They are often used in CrossFit WODs (Workout of the Day), and are a staple exercise in plyometric training. Plyometrics have a wide range of athletic and real sporting applications; they are used, for example, to increase jumping ability, leg strength, hip drive, and explosiveness.

Box jumps are a simple movement. They require you only to jump from one flat surface up onto another flat surface, then either step or jump back down, depending on the purpose of the exercise.

What if You Can’t Perform Box Jumps?

To excel at box jumps, you have to develop strength, flexibility, speed, power, coordination and balance. Without a basic foundation in these core exercise stills, you should not attempt a box jump, and whatever you do, don’t follow the box jump tips at eHow unless you never want to know how to do proper box jumps.

Be sure you are comfortable with bodyweight squats. If you can’t do bodyweight squats then you’ve got a real problem and should not be attempting box jumps.
(more…)

How to Overhead Squat

Tuesday, June 29th, 2010

How to Perform Overhead Squats

How to Overhead Squat
How to Overhead Squat

Among the best exercises for strength, size, speed, and power, are squats – no exceptions. Front squats, jump squats, and overhead squats are all great alternatives to the king of squat exercises – the barbell back squat.

Squatting will help you develop powerful legs and a rigid core, have no doubt, but when we get creative we can mix and match exercises for an even more effective exercise that trains the whole body.

Sometimes we must think about our upper body as well and there is no better way to look and feel jacked, than to build massively strong shoulders. And there is no better way to feel sexy as a female, than to have sleek, strong, healthy shoulders. It is also equally important to build structurally invincible shoulders to proactively protect yourself from injury.

Combine everything together that I’ve just mentioned, and you get the overhead barbell squat. Let’s see how to do them correctly.

(more…)

How to Front Squat

Friday, June 25th, 2010
Olympic Style Barbell Front Squat
Olympic Style Barbell Front Squat

How to Perform Front Squats

The best exercises for speed, strength, size, and power, are squats – bar none. Back squats, front squats, overhead squats… they are all great, and will help you develop powerful legs and a rigid core.

Front squats are just about the best alternative to back squats, so let’s see how to do them correctly.

Barbell front squats are just about the same as back squats except the bar is placed across the front of your shoulders, using one of the two styles detailed below.

(more…)