Posts Tagged ‘leg press’

Day 2 – How to Gain 5lbs of Muscle

Written by bigredhulk. Posted in Articles, Bodybuilding, Workout Plans

The dreaded leg day, some people love it others hate it. The reason why leg workouts are so important is because it really helps increase natural hormone production. The specific hormones that are released while squatting help produce muscle. The reason why this happens is because of the spine and the pressure that it is under. The body tries to protect itself while under stress; whether that is physical or emotional – but when squatting it protects itself by releasing hormones to increase size. It works very similarly with the fight or flight aspect of the brain. Either way your body is trying to protect itself.

Leg Workout to Mass

Warm Up – 10 Minutes

Walk at an incline where your heart rate will raise and you will begin to break a light sweat. Warming up is crucial and is very important before you start going heavy with legs. Remember to drink your pre workout beforehand to help fuel the nutrients into the body.

Squat – 12, 10, 8, 6

Like it is mentioned before the squat is crucial to building muscles. The first set is important to really make sure to get the joint and muscle warmed up. After that it is time to start piling on the plates. Don’t waste time trying to warm up, just pile up the weight and really crush it.

Leg Press – 12, 12, 8, 6

Position yourself while to where your knees will not exceed over your toes. As you move down you should feel a stretch on the upper hamstring and lower glute. Move slowly down and explode the weight up, do not lock your knees as you explode up.

Bulgarian Split Squat – 12, 12, 12, 12

Put your back leg up on a bench and your front leg in front, make sure that when you move down that your butt moves straight down and that your knee does not move over your toes. You can use weight if you desire, just hold the weight in the opposite hand form the foot. This exercise will focus on all areas of the leg, but mostly in the glute area.

Calf Raises – 20, 20, 20, 20, 20

You can choose whatever calf workout that you desire, but make sure to keep it at a weight that really pushes you. Do not use light weight that is easy, make sure to really focus on the squeeze as you move up and move gradually down.

Quick Notes

-          Do air squats to help lubricate the knee’s before squats

-          Rest is important, no longer than 90 Seconds

-          Heavy off the bat to tear muscle and light to finish off

Supplementation

This is day two of supplementation, on Day 1 we went over having Fish Oils and Multivitamins. Today we will focus in on Increasing muscle size by Glycogen and Creatine.

Glycogen: Our body’s main energy source comes from glycogen, once the body runs out of glycogen it begins to eat away muscle. Many lifters are unaware of this and spend hours in the gym eating muscle away during their workout. Glycogen comes from food and mostly carbohydrates. Using a product like Karbolyn or Glycofuse can really improve workouts, by just sipping on them. Also when you are loaded with Glycogen you have a better pump!

Creatine: One of the oldest muscle building products on the market has really been shown to work. ATP, which is another energy source, is fired off as you perform reps; if the body runs out of creatine, this happens often, your rest time is longer and you can’t perform as many reps during a set. Using creatine is highly important. I recommend that you use Creatine 6000 by MuscleTech, it is basic Creatine Monohydrate, but that’s all you need. Use 6 Grams a day during and post workout.

Best Leg Workout

Written by Jules Riley. Posted in Women's Health, Women's Workouts, Workout Plans

You see those women who have those sculpted legs, legs that look like they never seen a day of cellulite, and sculpted butt’s. Is it genetics or hard work that gets them these legs? This is one of the best leg workouts for sculpting the butt and looking firmer.

 

First let’s cover some bases about toning. Eating extreme greens like spinach and broccoli will help improve toning. Eating green veggies help with fighting toxins and can improve digestion. Eating some form of green with three meals will help with this workout. Also stay away from simple carbohydrates, these are not your friend – if you notice that your blood sugar is low eat some fruit. Stay away from sucrose, fructose is OK to eat.

 

Let’s get back to tightening up those legs. You should try to perform this exercise two times a week.

 

Incline Treadmill Walk – 10min

 

Walk at a steady pace at an incline. This will warm up the muscles and improve the workout. If you take a pre workout before this will help transport the supplement faster and you may notice a better workout overall.

 

Good Mornings – 3×12

 

This will help warm up the lower back and get blood and muscles in the hamstrings and glutes.

 

Squats – 4×10

 

You can perform squats on either the smith machine or free weight. The goal is to make sure that you kick your butt outwards, keeping your knees above the ankles when you are in a down position. Using the smith machine may be the easiest to achieve this form.

 

Leg Curls – 4×10

 

Try to focus on squeezing from the hamstrings into the glutes. Many women will squeeze and feel their back tighten up, this is not a good sign and usually means they need to use less weight.

 

Leg Extension – 2×20

 

Keep it light when performing leg extension; this is more of a toning exercise. Try not to kick or swing the weight but control it and do not lock out your legs to where they are fully straight, always have a slight bend in them.

 

Leg Press – 3×20

 

When you come down with the weight try to get a stretch in the butt and hamstring area. When you extend do not lock your legs but maintain tightness in the legs.

 

Stair Mill – 20min

 

To end the workout you will activate all the muscles that you just hit and really push out the water weight that may be sitting in the legs. There are different variations when on a stair mill, you could skip a step or you can move fast. Change it up and challenge yourself.

Toned Legs

 

If your goal is to have toned legs and you are looking for one of the best leg workouts – you found your solution. Remember to complete this exercise routine two times a week. If you need help with recovery taking in more Beta Alanine is recommended and if you want diminish fat build up taking a fat burner before a workout may help.

Summer Physique Workout Day 4

Written by bigredhulk. Posted in Articles, Men's Health, Men's Workouts, Supplements, Women's Health, Women's Workouts, Workout Plans

Day 4 is about burning calories and boosting metabolism towards the end of the work week. Doing legs burns more calories than any other lifting workout because it is such a large muscle group. This workout has a low rest time and really pushes the weight. By the end of this workout you should have a difficult time walking. Don’t go easy on the weight.

 

Legs Press – 20, 20, 20, 20, 20

First set is a warm up but after that load up the weigh to a weight that you know you can get 12 to 15 times and rep it out for 20.Don’t do a half press make sure to go down and really stretch the muscles and push it!

 

Calf Raises – 25, 25, 25, 25

Doing calf raises will give you a break from your legs, but you still need to really work the calf. Make sure to get a full calf flex when doing each rep.

 

Leg Curls – 10, 10, 8, 6

Time to give you that athletic look, leg curls work the butt and hamstring which makes you look more like an athlete.

 

Leg Extension – 10, 10, 8, 6

Girls don’t like guys with the same size legs as them. They want to feel like a skinny woman and having bigger legs than them gives them that feel. Building a strong quad head makes you legs look more athletic.

 

Decline Crunches – 12, 12, 12, 12

Yesterday we hit abs with weight, so today we will focus on body weight. With decline crunches make sure to go all the way down and all the way up. Really try to squeeze from bottom to top when doing this.

 

Ab Twist – 20, 20, 20

When you are on the decline move your body to 45 degrees and twist as fast as you can. This activates the obliques and improves the definition.

 

Crunches – 20, 20, 20

Finish strong by going back to the basics. Try to control your ab contraction, do this by breathing out as you move up and squeeze the abs.

 

If you want to increase muscle pumps and vascularity for the summer look into Compound 20 by USP Labs. This product has been stated to increase muscle pumps and give you a lean solid look.

2012 Workouts – Getting In Shape

Written by bigredhulk. Posted in Men's Health, Men's Workouts, Women's Health, Women's Workouts, Workout Plans

Summertime is when everyone wants to get in shape. Many people try to start shredding pounds so that they can look good in their swimsuit, or not in it at all – either way here is a little knowledge for you to get in shape. This is the beginning of the 2012 Workouts – getting in shape.

 

When you start thinking about workouts and wanting to lose weight it is important to think about the core. The more you can activate the core the more rapidly you can affect the slim obliques. Another important thing to keep in mind when exercising is to work legs and back. The Back and legs are larger muscle groups and take more energy (calories). When you work these out together you activate the core and burn more calories.

 

This is Part One of Three for a Eight week workout program. The goal with this workout is to help you maintain the muscle that you have achieved over the winter and get rid of the fat. It can also serve the purpose for those who are intermediate in their workouts and they are looking for a good routine to improve the core foundation for other workouts.

 

How to Do Leg Press

Leg Press – 12, 10, 10, 8, 8

-          Leg Press is a great way to activate the biggest muscle group in the body. It is important to warm up properly before; this can consist of air squats and walking on the treadmill.

-          Position feet shoulder width apart; make sure that when you bring your feet to your chest that your knees don’t go over your feet.

-          You want to feel your quad heads activate and your hamstrings and glutes getting a good stretch. Keep your back flat on the bench.

 

 

How to Do Dead Lifts

Dead Lifts – 10, 10, 8, 8

-          At this point your hamstrings and lower back should be warmed up. The Key to proper dead lifts is to keep your spine straight. The key here is to activate mid and lower Back and some hamstrings and glutes.

-          While keeping your spine straight rock bend your knees, push your butt back and try to have your shin vertical. This should allow your shoulders to be over your ankles.

-          As you lift try to keep your spine straight and your shoulders over your ankles.

 

 

How to Do Dumbbell Pullovers

Dumbbell Pullovers – 20, 20, 20, 20

-          This will activate upper lats and a little bit of the outer pecs. The key with this exercise is to have a difficult time repping out the last reps. So 17, 18, 19, 20 should be difficult.

-          Lay horizontal on the bench, to where if someone had a vertical view of you it would look like a plus symbol. Have the weight in both hands and over your face.

-          Gradually move back, as you move away from you face to the top of your head you should feel it stretch your back, pecs, and a little of the tris. If you feel a lot of tri’s try to vary your arms, they may be bent too much.

 

How to Do Australian Pull Ups

Australian Pull Ups – 20, 15, 12, 10

-          By this point your back should be tired and doing body weight may be difficult, but this is a good thing! The Australian Pull Up is also known as the supine Row, Reverse Push Up, or Inverted Row. This is a great strength exercise that can help improve your bench and overall back.

-          Lay on the ground underneath a bar on the smith machine. Make sure the bar is high enough off the ground where you can’t reach it while you are laying down.

-          Grab the bar and straighten your body as stiff as you can. This will activate the core and gives the full effect on the back. Pull yourself to the bar and then slowly bring yourself down.

-          If you need it to be more difficult you can put your feet on a bench, or put weight on your chest.

 

How to Do Floor Wipers

Floor Wipers – 10, 10, 10, 10

-          Floor Wipers became popular when the 300 workout came out. This is mostly a core workout, but it does activate the chest as well.

-          Lie on the floor and lift a bar (roughly 135 lbs for guys, 85 for the gals) over your head. This will activate the chest. Remember this is free weight not smith machine.

-          Lift your feet six inches off the ground and then gradually bring your feet to the left side, then back to the center. From there move your feet to the left. This is one rep.

 

How to do Leg Lifts

Leg Lifts – 20, 20, 20, 20

-          There are many variations to do Leg Lifts. Leg Lifts activate the hip flexors and core. Your core should already be pretty exhausted by this point so I will explain all three ways of leg lifts.

-          The easiest way is to lay flat on the ground and lift your legs from six inches to where your body makes a 90 degree angle.

-          The intermediate way is to lay on an incline and bring your legs to where your body makes a 45 degree angle.

-          The Hard way is to grab a bosu ball and grab onto something with your hands. Tighten your abs and straighten your legs. Close your body until it makes a 90 degree angle.

 

This is Day One of three for the summer get Fit Workout Plan. Obviously Diet is important but for sake of this article we just focused on the first day of the workout plan. You can find supplements to help aid in your fitness goals at SupplementsToGo.com!

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