Front Thigh Blitz
Are you ready to blast your front thighs like you never have before? The perfect routine for doing this will combine heavy training with lots of reps - delivering a workload which forces growth, and brings enough blood to the muscle fibers to deliver the amino acids required for growth.
Here is a routine which does both of these things.
Enjoy! Warmup - you gotta do it! Always start your workout with 5 to 10 minutes of slow walking on the treadmill.
Time might be short, but skipping this important task means the blood won't be flowing - and that can lead to injury.
If you love your knees and never want to experience a torn quadriceps muscle - you should warm up.
Squats - full range! It doesn't matter if you go heavy, light, or in-between on squats (although all three variants are useful).
The most important aspect of squatting - and one that the majority of trainers neglect most often - involves breaking parallel.
When you lower the weight, don't allow yourself to only complete a 3-inch range of motion.
Lower yourself down a good 18 inches, so that your thighs do the brunt of the work, and the ever-scary moment of propulsion back upward is powered by the thighs and glutes - and not the knee joints.
Leg press - nice and heavy! Now that you've warmed up and dealt with the pain that are full-range squats, it's time to really make those legs move some heavy iron.
Load a few 45s on each side, and keep adding them.
Complete your leg press repetitions slow and steady, pausing at the bottom of the movement momentarily to remove all momentum and make the quads do all of the work.
Lunges - Low, baby, low! This is an exercise which is often overlooked because it involves some creativity in the gym.
You can do it in a squat rack, in the aerobics room, or even in the parking lot.
Place a barbell on your back and get to work.
Repetitions should be slow and methodical, with an emphasis placed upon full stretch.
Leg extensions - Platzian all the way! Just as the great Tom Platz used them, so should you.
He achieved the best sets of legs in bodybuilding history - a pair of wheels which have not been surpassed even 25 years later.
He used leg extensions in the very high repetition range.
As a result, his legs drew in a lot of blood, and his legs did a lot of growing.
Even when he reached failure, Platz would keep moving the weight just a fraction of an inch until he couldn't move them anymore.
This is your last leg exercise, so you should really leave it all on the gym floor.
Stretching End your workout with about ten minutes of stretching for the lower body.
This will break up cramps, displace lactic acid buildup, and really help to alleviate the DOMS (delayed onset muscle soreness) that you'll surely be facing in the next two days, thanks to this routine!
Here is a routine which does both of these things.
Enjoy! Warmup - you gotta do it! Always start your workout with 5 to 10 minutes of slow walking on the treadmill.
Time might be short, but skipping this important task means the blood won't be flowing - and that can lead to injury.
If you love your knees and never want to experience a torn quadriceps muscle - you should warm up.
Squats - full range! It doesn't matter if you go heavy, light, or in-between on squats (although all three variants are useful).
The most important aspect of squatting - and one that the majority of trainers neglect most often - involves breaking parallel.
When you lower the weight, don't allow yourself to only complete a 3-inch range of motion.
Lower yourself down a good 18 inches, so that your thighs do the brunt of the work, and the ever-scary moment of propulsion back upward is powered by the thighs and glutes - and not the knee joints.
Leg press - nice and heavy! Now that you've warmed up and dealt with the pain that are full-range squats, it's time to really make those legs move some heavy iron.
Load a few 45s on each side, and keep adding them.
Complete your leg press repetitions slow and steady, pausing at the bottom of the movement momentarily to remove all momentum and make the quads do all of the work.
Lunges - Low, baby, low! This is an exercise which is often overlooked because it involves some creativity in the gym.
You can do it in a squat rack, in the aerobics room, or even in the parking lot.
Place a barbell on your back and get to work.
Repetitions should be slow and methodical, with an emphasis placed upon full stretch.
Leg extensions - Platzian all the way! Just as the great Tom Platz used them, so should you.
He achieved the best sets of legs in bodybuilding history - a pair of wheels which have not been surpassed even 25 years later.
He used leg extensions in the very high repetition range.
As a result, his legs drew in a lot of blood, and his legs did a lot of growing.
Even when he reached failure, Platz would keep moving the weight just a fraction of an inch until he couldn't move them anymore.
This is your last leg exercise, so you should really leave it all on the gym floor.
Stretching End your workout with about ten minutes of stretching for the lower body.
This will break up cramps, displace lactic acid buildup, and really help to alleviate the DOMS (delayed onset muscle soreness) that you'll surely be facing in the next two days, thanks to this routine!
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