How To Build Leg Muscle
Learning to build leg muscle can be more difficult than learning about biceps, which the beginner seems obsessed with. If you have the desire to build a balanced healthy and strong body, then leg work will form a crucial part of that. Here we show you how to build leg muscle.
Tip 1 There is really no secret to knowing how to build leg muscle – it is the same theory that applies to any other muscle. The only problem most bodybuilders have is not taking enough notice of their legs during workouts. It goes without saying that if you put all of your attention on your arms, and ignore your legs, you are never going to have the ideal physique which bodybuilding can create.
Tip 2 Another important step in learning how to build leg muscle is learning to vary your training program. Thigh muscles and calf muscles can display a lot of strength very quickly, so there is no need for them to grow as much to give you that strength when you are training. To really work such large and strong muscles, you will need to keep your workouts very intense, and it will also benefit you to change your exercise program from time to time, working different parts of the muscle.
Tip 3 Don't worry about those exceptional individuals who get easy gains. There seems to be somebody in every gym who will gain results much easier than everyone else, mainly because of genetics. As these genetics cannot be replicated, there is no point in worrying about it, and it will certainly be self defeating to try to compare yourself with these people. If you want to build leg muscle, you will need to work within your own genetics!
Tip 4 Develop your blood supply channels. In learning how to build leg muscle, don't overlook the importance of getting an adequate blood supply to the area you are working. This is something which long standing bodybuilders know well. They will have spent many hours building large veins through which blood will flow to the muscles as they are being worked. Aspiring bodybuilders will have to be diligent in developing to this degree. It will not be easy, but if you resist the temptation to go easy and keep working, you will find that it becomes progressively easier to work your muscle groups. This means that the channels are being developed.
by ROBERT BELL
How To Build Leg Muscle
Showing posts with label training routine. Show all posts
Showing posts with label training routine. Show all posts
Friday, 20 June 2008
Monday, 25 June 2007
Newbie's guide to developing strength and size in bodybuilding
Newbie's guide to developing strength and size in bodybuilding
Most neophytes don't know how to get started in bodybuilding they spend many years doing the wrong things before they learn what exactly the right things are. In this article I will address one of the mistakes the newbie's make and give a simple antidote to the problem of developing strength and size as a bodybuilder.I think before we go any further its important to understand that strength training for a bodybuilder is not the same as for other athletes. A bodybuilder must develop strength while building muscle size, shape and endurance, and on many occasions these goals are exclusive of each other. So let's start this discussion with how to choose the correct weight.What does your trainer mean when he says light weight or moderate or heavy? How do you know by the weight what rep count you should use? I try to simplify this all too confusing problem in just a few lines.Everyone get confused about what is heavy weight, what is moderate weight and what is light weight. I will try clear this up for you right now. Heavy weight is any amount that is so heavy that on your first set you can only complete 6 to 8 reps. I think it goes to reason that on your second and third set you will not be able to complete as many.Moderate weight is any amount that is so heavy that on your first set you can only complete 8- 12 reps. Of course less on the following sets Light weight is any amount that is so heavy that on your first set you can only complete 15-25 repsNow there is one more thing that I want to address that is strength. understand this, just because you are getting bigger does not mean you are getting stronger; however, if you are getting stronger you are getting bigger even if you can't see the size increase! Finally, train to get stronger, but not for strength, if you understand the principles of the Progressive Resistance System this will make more senseThe four days per week workout The four days per week is called a split routine, because the body is split into four sections Unlike a lot of trainers I think there is a relationship between growth and total amount of sets completed in a week's time. On the three day routine you had 9 set for chest, back and quads, and six set for shoulders. In this routine the weekly sets will range between 12 and 16 per body part.In no way do I advocate the High Intensity Training (HIT) methods that you'll find in all over the internet. I don't deny how well it works; I just feel much of the injury throughout my career has come as a result of working out with too much intensity. Age and wisdom has taught me to the never to even advocate the negative or forced reps for any reason I personally call them injury reps! But let move on to what I think will work.
Some important things to understand about this routine
1. Workouts are never longer than 1 hour! Never!
2. Dips are done with no weight, except "bench dips" if you have a partner
3. "Max" represents the most you can do correctly( never do forced reps)
4. Unless I specify dumbbells, use only barbell
5. shoulder press are done to the front of the chest not behind the neck See article my article on shoulder injuries
6. Lat pull downs are done at shoulder width never wider and only to the front of the chest.
7. Seated row are done either on a seated row machine or on seated on a low cable row machine. If doing them on a low cable row machine lean forward only enough to full extend your arms keep lower back arched. Never let the shoulders roll forward for that "extra stretch"
8. Barbell curls are done in smoothly never jerky or fast.
9. Leg press are done with full range of motion your calf should touch your hamstring at the stretched position.
10. Leg curls should be contracted until heel touches you butt.
11. Seated calf raises this exercise is harder than it appears. Calf should get a full stretch at the bottom of the movement, and completely contracted at the top.
12. Warm up and cool down with about 10 t 15 minutes of stationary bike or ski machine ( I only do low or no impact aerobics, never run, never stairs,)
13. Stretch only after you have completed the workout and only for the muscles worked that day.
Newbie's guide to developing strength and size in bodybuilding
Most neophytes don't know how to get started in bodybuilding they spend many years doing the wrong things before they learn what exactly the right things are. In this article I will address one of the mistakes the newbie's make and give a simple antidote to the problem of developing strength and size as a bodybuilder.I think before we go any further its important to understand that strength training for a bodybuilder is not the same as for other athletes. A bodybuilder must develop strength while building muscle size, shape and endurance, and on many occasions these goals are exclusive of each other. So let's start this discussion with how to choose the correct weight.What does your trainer mean when he says light weight or moderate or heavy? How do you know by the weight what rep count you should use? I try to simplify this all too confusing problem in just a few lines.Everyone get confused about what is heavy weight, what is moderate weight and what is light weight. I will try clear this up for you right now. Heavy weight is any amount that is so heavy that on your first set you can only complete 6 to 8 reps. I think it goes to reason that on your second and third set you will not be able to complete as many.Moderate weight is any amount that is so heavy that on your first set you can only complete 8- 12 reps. Of course less on the following sets Light weight is any amount that is so heavy that on your first set you can only complete 15-25 repsNow there is one more thing that I want to address that is strength. understand this, just because you are getting bigger does not mean you are getting stronger; however, if you are getting stronger you are getting bigger even if you can't see the size increase! Finally, train to get stronger, but not for strength, if you understand the principles of the Progressive Resistance System this will make more senseThe four days per week workout The four days per week is called a split routine, because the body is split into four sections Unlike a lot of trainers I think there is a relationship between growth and total amount of sets completed in a week's time. On the three day routine you had 9 set for chest, back and quads, and six set for shoulders. In this routine the weekly sets will range between 12 and 16 per body part.In no way do I advocate the High Intensity Training (HIT) methods that you'll find in all over the internet. I don't deny how well it works; I just feel much of the injury throughout my career has come as a result of working out with too much intensity. Age and wisdom has taught me to the never to even advocate the negative or forced reps for any reason I personally call them injury reps! But let move on to what I think will work.
Some important things to understand about this routine
1. Workouts are never longer than 1 hour! Never!
2. Dips are done with no weight, except "bench dips" if you have a partner
3. "Max" represents the most you can do correctly( never do forced reps)
4. Unless I specify dumbbells, use only barbell
5. shoulder press are done to the front of the chest not behind the neck See article my article on shoulder injuries
6. Lat pull downs are done at shoulder width never wider and only to the front of the chest.
7. Seated row are done either on a seated row machine or on seated on a low cable row machine. If doing them on a low cable row machine lean forward only enough to full extend your arms keep lower back arched. Never let the shoulders roll forward for that "extra stretch"
8. Barbell curls are done in smoothly never jerky or fast.
9. Leg press are done with full range of motion your calf should touch your hamstring at the stretched position.
10. Leg curls should be contracted until heel touches you butt.
11. Seated calf raises this exercise is harder than it appears. Calf should get a full stretch at the bottom of the movement, and completely contracted at the top.
12. Warm up and cool down with about 10 t 15 minutes of stationary bike or ski machine ( I only do low or no impact aerobics, never run, never stairs,)
13. Stretch only after you have completed the workout and only for the muscles worked that day.
Workout 1 Monday
Dips 4 set of 8-12 reps Bench press 4 set of 8-12 reps Dumbbell Shoulder Press 4 set of 8-12 reps Shoulder Shrugs 4 set of 8-12 reps
Workout 2 Tuesday
Pull Ups 4sets of 6-8 Reps Lat pull downs 4 sets of 8-12 reps Seated Rows 4 sets of 8-12 reps Seated Calf Raises 4 sets of 15-25 reps
Workout 3 Thursday (after one day rest)
Hack Squats 4 sets of 15-25 reps Leg Press 4sets of 15-25 reps Leg Curls 4 sets of 8-12 reps Standing Calf Raises 4 sets of 15-25 reps
Workout 4 Friday
Barbell Curls 3 sets of 8-12 reps Dumbbell Curls 3 sets of 8-12 reps Bench Dips 4 sets of 8-12 Reps Close Grip Bench Press 4 sets of 8-12 reps
by Troy PearsallNewbie's guide to developing strength and size in bodybuilding
Friday, 20 April 2007
Building Muscle: How is it really done?
Most people believe that in order to build noticeable muscle size, they have to devote many hours in the gym, 5 or 6 days a week for many years. This is untrue, yes, hard work is required, but to devote that much time is unnecessary.
Substantial muscle growth can be achieved with 40-minute sessions 3 days a week, sometimes much less if done correctly. Muscles will only grow in size when they have fully recovered from the gym workout, then, and only then will muscle growth happen. If your goal is to achieve maximum muscle growth in the shortest possible time then there needs to be more rest days than actual workout days.
It's difficult for some people to believe that substantial muscle growth can be induced with only 2 or 3 days a week at 40 minutes a session, or less. It can be done and it is being done by many, however, there is a catch:
These "few and far between" gym sessions will have to be short and extremely intensive. More intense than ever, you have to justify your days off. You have to give your body a very good reason to grow bigger muscles. The sessions will be about what you thought you could not do, but somehow managed to do.
Eg: if you're lifting a certain weight and you know you can only get 8 reps, you will push yourself further than ever before and squeeze out another 2 reps of that weight, with the help of your training partner or someone else of course. You will need help with the last 2 reps but the idea is to execute a greater effort than you are used to doing, this creates the environment for greater muscle growth (all other things being equal).
Below is an example of an 8 Week "every other day" muscle building routine. It's an example of how short the training sessions should be. It can also be done taking 2 days rest in between training sessions. I am assuming that you have weight training experience behind you, and also that you are familiar with the jargon. If not, then I would not recommend that you push yourself too far until you have built up your strength and fitness level. You should always get the go-ahead from your GP or health professional before starting or changing any physical exercise program. Warm ups are not included in the below.
Day 1: Chest - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Biceps - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Day 2: REST.
Day 3: Thighs - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Hamstrings - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set. Calves - 2 sets 12 reps 1 exercise. Use the same weight for your 2nd set.
Day 4: REST.
Day 5: Shoulders - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Triceps - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Day 6: REST.
Day 7: Back - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Abdominals - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Day 8: REST.
Day 9: Start again.
Notes: You will need someone to help you for the last 2 or 3 reps of every set. So if you're doing a set of 10 reps, the weight should be heavy enough to allow only 8 reps on your own, and you will need help to get the other 2 reps to make it 10. If you're doing a set of 8 reps, it's really only 5 or 6 reps that you can get on your own; help will be needed to complete the 8 reps. Increase the weight every week, even if it's only 5lbs in total. Safety takes priority over ego. On the 4th week reduce the rep range by 2 for all sets and continue.
The idea is to put forth a much greater intensive effort than you imagine you can. The reward for these infrequent efforts is, shorter training sessions and more rest days away from it and of course much Greater Muscle Growth. Many people are now achieving greater results through smarter training methods, spending less time in the gym with more free time to enjoy other activities. Excessive hours and days in the gym is, at last! No longer the way to go.
by DARREN O CONNELL
Substantial muscle growth can be achieved with 40-minute sessions 3 days a week, sometimes much less if done correctly. Muscles will only grow in size when they have fully recovered from the gym workout, then, and only then will muscle growth happen. If your goal is to achieve maximum muscle growth in the shortest possible time then there needs to be more rest days than actual workout days.
It's difficult for some people to believe that substantial muscle growth can be induced with only 2 or 3 days a week at 40 minutes a session, or less. It can be done and it is being done by many, however, there is a catch:
These "few and far between" gym sessions will have to be short and extremely intensive. More intense than ever, you have to justify your days off. You have to give your body a very good reason to grow bigger muscles. The sessions will be about what you thought you could not do, but somehow managed to do.
Eg: if you're lifting a certain weight and you know you can only get 8 reps, you will push yourself further than ever before and squeeze out another 2 reps of that weight, with the help of your training partner or someone else of course. You will need help with the last 2 reps but the idea is to execute a greater effort than you are used to doing, this creates the environment for greater muscle growth (all other things being equal).
Below is an example of an 8 Week "every other day" muscle building routine. It's an example of how short the training sessions should be. It can also be done taking 2 days rest in between training sessions. I am assuming that you have weight training experience behind you, and also that you are familiar with the jargon. If not, then I would not recommend that you push yourself too far until you have built up your strength and fitness level. You should always get the go-ahead from your GP or health professional before starting or changing any physical exercise program. Warm ups are not included in the below.
Day 1: Chest - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Biceps - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Day 2: REST.
Day 3: Thighs - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Hamstrings - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set. Calves - 2 sets 12 reps 1 exercise. Use the same weight for your 2nd set.
Day 4: REST.
Day 5: Shoulders - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Triceps - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Day 6: REST.
Day 7: Back - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Abdominals - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Day 8: REST.
Day 9: Start again.
Notes: You will need someone to help you for the last 2 or 3 reps of every set. So if you're doing a set of 10 reps, the weight should be heavy enough to allow only 8 reps on your own, and you will need help to get the other 2 reps to make it 10. If you're doing a set of 8 reps, it's really only 5 or 6 reps that you can get on your own; help will be needed to complete the 8 reps. Increase the weight every week, even if it's only 5lbs in total. Safety takes priority over ego. On the 4th week reduce the rep range by 2 for all sets and continue.
The idea is to put forth a much greater intensive effort than you imagine you can. The reward for these infrequent efforts is, shorter training sessions and more rest days away from it and of course much Greater Muscle Growth. Many people are now achieving greater results through smarter training methods, spending less time in the gym with more free time to enjoy other activities. Excessive hours and days in the gym is, at last! No longer the way to go.
by DARREN O CONNELL
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