1. Understand the difference between exercises
To begin with especially clear about "foot" anatomy. Your lower limbs are three joints - the knee. ankle and hip. Each joint service their muscles, so if you want to load the legs, as they say from the bottom up, you need to choose an activity, "including" all three joints. The choice here is small. We are talking about squats and their variations - leg press and hack prissdah.
It operates one joint in the leg extension - the knee. The curls - is also one knee. Rise on your toes - this is the work of the ankle. One might think that exercise odnosustavnye "profitable." For example, in the weight of the barbell squat is sprayed around the legs array, but in the whole extension of the load precisely fit into the quadriceps. However, it is not.
For reasons of anatomical order, you are able to sit down with a huge weight, and in specific terms by the load will fall quads obviously more than that, you can give them to the extension. Why then need extension?
Firstly, by extension, you can selectively add a quadriceps strain, if you fall behind. Secondly, the extension form rounded convex shape quadriceps, do not do sit-ups. From sit-ups at many of the increases patellar quadriceps. In other words, we are talking about the impact parameter "cosmetic" effect on the muscle. Well, polyarticular movement work "on the weight."
2. Do a workout
We used to think that the warm-up - it is insurance against injuries. Articular tissues like plasticine. With increasing temperature, they become softer, more elastic. . So due to the warm-up and really can reduce the risk of sprains, micro-breaks, etc. On the other hand, the amplitude of the exercise "foot" is not so great - why be afraid? But with the warm-up, you can lose strength, which are so necessary for pumping the legs with huge weights. So even the guys with the experience of trying to warm up to "save". Leg Press couple of sets are made with light weight, and that is enough. But here's a new discovery of Sports Medicine. It turns out that the return of exercises depends on the power of the nerve impulse that receives muscle.
Do not confuse power with force. Strength - this is when you're trying to lift a sack of potatoes alone, and power - this is when the same grab bag just ten men.
So, the output level increases gradually, according to its laws. The muscle is "Generators", which accumulated nervous energy first, and then send it on along the nerve axon - in muscle tissue depth.
Once again, to force it all the muscles has little relevance. Immediately after a couple of warm-up sets, you can easily go on record weight in the squat, and beat him. However, in terms of further muscle growth efficiency of squats will be minimal. In other words, the muscles have to act like a stale car in the garage. First you need to "drive" it at idle. This activates the muscle nerve network and the effectiveness of the exercises will increase many times.
So how do you need to warm up? Start with a 10-minute aerobic workout on a stationary bike or stepper. The load must be such that you have a little sweat. Next, do a couple of light stretching exercises quadriceps, glutes, hamstrings and calves, each time staying in a stretched position (without biasing) for 20-30 seconds.
In the US and the UK, many are trying to warm up leg extensions, but this exercise works mainly on the quads. Preferably the leg press, as it is also accompanied by movement in the hip joint. Due to this, warm up the muscles of the pelvis, waist, buttocks and hamstrings. Do the three warm-up sets with light weight and a large number of repetitions (15-20) - in any case not before the muscle "failure"! - And consider that you are ready for serious work.
TIP: To the feet of the pump as a warm-up exercise, use the leg press.
3. Begin training with "massanabornogo" movement
Now comes the turn of the big weights - for that you, in fact, and warming up. Consequently, the first exercise must be very serious (leg extension to those explicitly does not apply).
So, what exercise you choose? We must begin with squats, hack squats or presses down, though squats still slightly preferable. There has to keep the balance, and this is an additional load on the muscles. Together stronger muscles a lot of useful, including, in the lumbar region. It is believed that squats are dangerous to the waist, but this opinion is pro Milos Sartsev amateurish said: "Do not listen to those who call squats" dangerous "exercise. Dangerous not squat, and excessive weight. All you have to do is start with a "blank" fretboard to learn the proper technique. And then start to increase weight, avoiding technical errors. Squats hurt those who have not yet had time to understand the technology, and is already trying to master the enormous weight. "
"Star" fitness Monica Brant usually crouches in the simulator, Smith: "I recommend that all women of this simulator. Differences with the squat is almost there, but it is convenient and safe. Squats require a spotter partner, and he is not always at hand. Smith simulator allows to train alone without loss of "quality".
Squats can not fit you anatomically - due to the high growth or enslaved hip. In this case, select the leg presses and hack squats. In any case, begin to swing the legs you need to exercise, which forces to work just two joints - the knee and hip.
Hack squats - a heavy basic exercise
4. Pick the second comprehensive exercise
Legs - a huge muscle mass, and one polyarticular exercises for them is not enough. If, say, you start with squats, perform "in pursuit" leg press or hack squat if the first was the leg press, the second number can go hack squats. The main thing that you have not violated the optimal sequence of exercises: first movement with free weights, and then in the simulator.
The exercises with free weights that require muscle coordination, can not be done in a state of physical and mental fatigue. Firstly, the risk of injury, and secondly, you can not give everything 100 percent, since the task of maintaining the balance will be much more difficult. As a result, you will only think about how not to be filled up with a barbell.
Lunges - this is the best exercise for the glutes. Do not do lunges with a barbell. Dumbbells better.
5. Do lunges
Lunges - polyarticular is the best exercise for the buttocks. In fact, they work the same muscle groups as the squat, but the lion's share of the load falls on the gluteal muscles. It offers a wide choice of options.
The most that neither is on the base (the poet would have said "the program") is considered to be "stationary" attack. You straddle the manner disclosed scissors (one foot ahead of the other in the back). Well, then squat on the "front" leg specified number of times. After completing the set one foot, you change the position of the feet and squat on the other foot.
Lunges are not recommended to do with a barbell - too dangerous. It is best to pick up on healthy weights, and even to each primotat gymnastic wrist strap.
Considered the second most important upgrades on the support. You put your foot on the surface of the bench and the strength of one foot climb to the bench. There are walking lunges, side lunges, reverse lunges. In any case, start with the minimum weight, so that the muscles to "remember" the movement. Anyway, do not really lean on weight. Make allowances for the fact that this is your third in the exercise.
Isolation exercises should be put at the very end of the complex.
6. Add exercises to "isolate"
After a "hard" exercises polyarticular's time to move on to "odnosustavnym" movements. Now you can "isolate" quads using the leg extension. Many people think that recovery phase is the most important here. In fact, it is not.
Extensor legs powerful dynamic movement, but the lower the weight slowly emphasized. In this case, the pumping muscle "work" phase of muscle tension (instead of reducing, as in other exercises). For the feet, there are two fairly good "simulator" exercise: on the adductor muscles, located on the inner thighs, and allocating muscles holding them (hip) outer surface.
In the first case you reduce your knees while sitting, while the second - a divorce. In these isolated movements it makes sense to do more than repeats - then you "pull out a" deepest layers of muscle tissue. You can even apply something from the "shock therapy", for example, forced repetitions or drop-sets - it will only increase the effect. Just remember. Both exercises should not be done in one workout - either reduce their knees, or divorce. If you do the exercises again, they lose their effectiveness.
7. How many reps?
The optimal weight, causing muscle "failure" somewhere in the 8-9 repetition. If you can easily "rattle off" 10 repetitions, or even more, then the weight is too small for you. If you barely falls short of the second repeat, then you are clearly overdone weight.
On the other hand, do not perform all the exercises on the same standard scheme - three sets of 8-10 repetitions: it is the right way to the notorious "plateau". If the first set is done in 10 replicates, in the second it is necessary to lift the weight and reduce the number of repetitions to 8. In the third set it is to lose weight and do at least 15 reps. And do not be afraid to try new things.
Many professional bodybuilders in the United States shake legs huge number of repetitions. So you try to experiment with circuits 12, 15 and 25 repetitions.
Legs are usually trained three times every two weeks. However, once a year you should carry out the program of "foot" of specialization. Within 6-8 weeks of swing legs twice a week. The third day dedicate the rest of the muscles. Each do 2-3 sets of 8-10 reps - no more! We spread it is not necessary in this training, it has supporting character. All the forces drop in pumping legs!