Session 1: Quads (50 Minutes) followed by 10 minutes incline walk ALL the session, sets and reps are listed within the video! Here some pointers however that I find benefit me when hitting Quads 1- Keep Constant tension, NEVER lock out at the KNEE during performing repetitions for safety issues and also its a unnecessary way to gain rest periods its only useful for rest period techniques to push past FAILURE...YOU will see me do it on this video only for a Rest Pause where I stop the range of motion completely and UNDER CONTROL to ensure I can gain some oxygen and then proceed with the set. 2- Alternate feet positioning, this is something I have played around with a lot and seen greater results from doing due to the nature of quadriceps being a intricate muscle group with, singular heads within the main muscle group, to achieve greater shaped and developed quadriceps exercise selection and foot placements can aid progression. 3- PUSH PAST FAILURE... pick weight that challenge you and PUSH you, DONT get complacent, QUALITY over QUANTITY... therefore the time in the gym has to be as EFFECTIVE as possible, otherwise you are just hindering potential result 4- LASTLY pick exercises that benefit yourself, for me being over 6 foot - my body mechanics and certain machines I do find uncomfortable, Leg press for instance, if I go as low as someone shorter than me, my lower back curls upwards and glutes lift causing the intention of the exercise (On the desired muscle group) to shift and create strain unnecessarily on muscle groups (Lower back) I shouldnt be targeting. And also squats, the lower I go the more my back leans, creating a good morning position upon my back creating unwanted tension on my lower back.
Posted on: Mon, 15 Dec 2014 14:02:38 +0000