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motion, therefore limiting the muscle to work to its utmost. This would be true if partial reps
were all you did, but using them in addition to full range exercises can prove very beneficial.
Another advantage to incorporating partial reps, is that they allow you to use heavier weights.
This is especially valuable when it comes to leg training. Partial squats with a workload beyond
what you usually use, can more intensely work the lower quadriceps as well as get the body
accustomed to experiencing the "feel" of more weight. This sends a signal to the brain that it
must adjust to a newfound stress. That, in turn, prepares the endocrine system to endure for
heavier loads. By performing partial reps with increased poundages, it's possible to increase
strength within the full range of motion. This is a good technique to try with the Smith Machine
where the depth of the squat can be better gauged by setting the pins so that the knees won't bend
past parallel point. Try adding an extra 20% to your squat and knocking out a few sets of "short"
squats. What also works well is adding a few partials after completing a regular set when a full
range can no longer be completed, but a few "little' ones can. This can provide that "something
extra" that'll blow those thighs up like never before!
4) Skip the Knee Wraps.
Unless you're attempting a one rep max (a dubious endeavor, unless competitive powerlifting is
your goal), wrapping the knees provides no benefit. It's interesting that so many people look upon
knee wraps as "protection" when in fact, wrapping the knees causes compression and consequently,
abrasion between the vastus medialis and the patella. True, wraps will allow you to use more
weight but once again, what's the goal? Lifting more weight or working the thighs as effectively
as possible?
5) Supersetting Stiff Leg Dead Lifts with Leg Curls.
If you're truly serious about hammering those hamstrings, try this merciless superset combination.
Perform a set of stiff leg deadlifts with a weight that will bring you close to failure after 10
reps. As soon as the set is completed, go to the leg curl and execute a set of 10 reps. With as
little rest as possible, repeat the process. What makes this particular superset so effective is
that it works the muscles with contrary motion in that one exercise (dead lifts) causes the
hamstring to work from a stretched to a relaxed position whereas the leg curl works the muscles
from a relaxed to contracted position. Complete four total sets of this deadly duo and you can
expect some soreness in the backs of your legs that might have you walking a little wobbly for a
while.
6) Know the Difference Between One Machine and Another.
Very often bodybuilders will use a "shotgun" approach to leg training, in that they'll implement a
variety of exercises in an effort to hit the muscles from every possible angle. But if a specific
exercise isn't targeting the area that you're looking to work, it can wind up being nothing more
than exhaustive wasted effort. For example, the Hack Squat machine and the Leg Press may appear to
be similar versions of a "squat like" movement but they're extremely dissimilar in function. The
Hack Machine will put exceptional stress on the lower quadricep and inadvertently, the knees. The
leg press allows for a much deeper bend in the legs which hits the glutes to a greater degree.
(Which in many ways, is much better than those "butt blaster" machines specifically designed to
target the glutes).
If you have bad knees--stay away from the Hack. If your glutes are growing more than you would
like--go with the hack and avoid the leg press.
7) Static Lunges.
When you think of a lunge, you probably think of stepping in, or back into the lunged position.
Why not stay in the lunge and work one side at a time? Stretch into position, making sure that the
front knee doesn't extend too far over the shin. Now, remaining in that position, "dip" down until
the rear knee just touches the floor. Continue with this mini knee bend movement and soon it will
feel as if your legs are on fire! Talk about a vicious pump! Repeat with the opposite leg
outstretched. This can be done with either a barbell across the shoulders or with a dumbbell in
each hand. For an additional stretch, elevate the rear foot on a bench.
8) 20 Rep Squats.
Also referred to as "breathing" squats, 20 rep squats are thought by many to be the most
"anabolic" of all exercises. Most people think of high reps as a defining technique, but when it
comes to squats, make no mistake--the stress to the quads can get mighty intense by the time you
hit that fifteenth rep! High rep squatting is also excellent for inducing the natural release of
growth hormone.
Take as long as you need between sets. You may also need to take in a few deep gulps of air in
between reps. (hence the term "breathing" squats) This is a movement that should be performed as [ Pobierz całość w formacie PDF ]