Extreme Weight Lifting

7 Secret Leg Workouts For Quads

When working out, it is essential to make sure that you train all your muscle groups, instead of focusing too much on one group such as the biceps, the triceps or the abdominal muscles. Your exercise routine can make or break your training goals, and it often happens that when training, men tend to focus primarily on their upper body, neglecting their legs (the glutes and hamstrings in particular). The result: a deformed body with strong arms, a perfectly defined abdomen and thin, frail legs. Here are the top 7 secret leg workouts for quads that you should certainly try next time you go to the gym:

1. The Leg Press

Leg presses are simple, efficient and time-effective. Although this exercise tends to be more popular amongst bodybuilders and weight trainers, as opposed to regular people who just want to stay fit, everybody can the leg press machine. Safe and very comfortable at the same time, this machine is specifically designed to target all the main muscle groups present within your upper and lower legs, thus being indispensable for those who are determined to take their quads to the next level.

2. The Russian Split Squat

The Russian Split Squat is a lesser known quad training technique, and it is usually combined with the quarter-rep method for the best results. This is an intense exercise that is based on the concept of strategic muscle exhaustion, and one of its most important benefits is that the first results will be visible within weeks.

3. Barbell Step-Ups

This is a highly functional quad exercise that perfectly replicates the real life movement – although it does put some pressure on your joints (which does not make it the best choice for those who suffer from any joint or ligament-related disease), the barbell step-up exercise is one of the most popular and efficient quad exercises you can try. Besides, the exercise is so simple and volatile that it can be done both at the gym and at home. The barbells can be easily replaced the dumbbells, depending on the amount of weight you aim for.

4. The Romanian Deadlift

Usually combined with the glute-hamstring raise, the Romanian Deadlift is yet another efficient quad training exercise that emphasizes primarily on your hamstrings. The hamstrings are responsible for the extension of your hips, as well as for the flexion of your knees, and this particular exercise tackles both functions at the same time.

5. Track Lunges

Track lunges are certainly not designed for beginners or amateur athletes, as they can trigger severe muscle pain for the first few days after the training. Nonetheless, this exercise is by far one of the best ones for training your quadriceps.

6. Leg Extensions

This is a soft exercise designed to train all the different muscle groups within the quadriceps femoris. For the best results, leg extensions are commonly combined with the “Sissy Squats”

7. The German Volume Leg Extensions

Last, but not least, another secret workout for getting the ultimate quads is the German volume leg extensions, with a twist. The exercise consists of classic leg extensions and German volume training, but the difference is that you only get 10 seconds of rest between sets, which means that you will be using your muscles to the fullest.

 

How Olympic Weightlifters Train
How Olympic Weightlifters Train

The sight of weightlifters lifting double their own bodyweights overhead is probably one of the most awe-inspiring spectacles in sports. The sheer ballistic power and technique required to achieve such feats bear testament of the amazing potential of the human body. However, such achievements do not come easily. It requires years of discipline, hard work and dedication before anyone could even begin to come anywhere near the world record 263kg Clean and Jerk lift of Iranian Hossein Rezazadeh in 2004 Olympic Games in Greece. In case you’re wondering how Olympic weightlifters train to attain the required level pf physical strength to achieve such Herculean feats, we’re only too happy to oblige.

TECHNIQUE

To start off, Olympic lifters must have developed the perfect lifting technique. Failure to do so will not only lead to slow progress and limited lifting potential, it could also seriously injure an athlete. Improper lifting techniques could lead to muscle strains, ligament tears, bone fractures, nerve damages or even stroke by aneurysm. Unlike conventional sports, professional weightlifters focus’ extends to more than simply building stamina and endurance. Instead, the two categories of Olympic weightlifting, namely Snatch and Clean and Jerk, demands perfect form and speed to create the most optimal Rate of Force and channel the explosive power of lifters.

It is far easier to develop the correct fundamentals and techniques rather than attempting to correct them at an advanced stage of a weightlifters’ career. Further, lifters run the risk of injuring themselves while training or competing using imperfect forms.

Coaches usually spend a couple of months training novice lifters to execute lifts, snatches and clean and jerk s using only unweighted bars. Novices routinely repeat these exercises up to thousands of times to develop the perfect form and muscle memory.

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TRAINING METHODS

There are numerous weightlifting training philosophies, ranging from the Russian plyometrics, the Eastern European and American isometrics, the Turkish technique and many more. Nevertheless, there are similar distinguishing features among of all the philosophies, including:

  • Maintain high training frequency and intensity using medium to low weight plates.
  • Distribute lift, snatch and clean and jerk workouts between different sessions, or even days.
  • Deadlifts and back squats, while superb at building strength, are very demanding on the lower back region. As such, these workouts should be minimized and capped at approximately 80% of competition targets. The same rule applies to power lifts. It should be noted that Chinese coaches tend to disregard this and subject their athletes to all-out training regimens.
  • Work on core muscle groups independently, daily.
  • Immediately drop the weights after lifting to prevent unnecessary muscle fatigue
  • Observe very specific diets containing protein, carbohydrates and nutrients, which are focused on energy production, muscle development, and regeneration and recovery.
  • Taper down training four days before competition dates, enabling athletes to be at their peak during events. Recovery consumes a lot of resources and can lead to muscle fatigue, so it makes sense to reduce the demands prior to meets.

BREATHING AND ENDURANCE

Breathing and safety were once seen as optional luxuries. However, coaches today realize the edge these elements can bring to athletes.

Olympic athletes are trained by kinesiology and biomechanics specialists on proper breathing techniques to maximize oxygen supply to muscles and brain. Breathing can also be used to time abdominal contractions to lend fractional reserves of strength during lifts.

The brief, yet super high intensity experienced by weightlifters during training and competition can lead to instant muscle failure and neural fatigue. Sport scientists have been known to devise training to simulate muscle failures to physically and mentally prepare lifters against such eventualities. Such trainings are also useful in increasing muscle stamina and mental strength of athletes.

 

 

10 tips for training with kettle bells
10 tips for training with kettle bells

The latest revolution in the fitness world is kettle bells. As you find more and more people doing the effective kettle bell exercises, you may be tempted to try it out too. Trying out any new exercise or equipment needs proper understanding and guidance to minimize the risk of injuries and maximize the impact on your fitness plan. Incorporate kettle bells into your exercise routine, keeping these 10 training tips in mind.

Kettlebell training

1. Maintain a neutral spine as you perform kettle bell swings, snatch and high pulls. Keeping a straight line from your hips to your head helps establishing the appropriate alignment of the body.

2. Give yourself enough room when exercising with kettle bells to avoid any damage or injury to yourself and others. As you start the exercises, you might lose the grip on the weights a couple of times, and if this happens during a full swing, you could seriously harm the people in close proximity (or even yourself).

3. Do a couple of upper abdomen exercises before you start your regular kettle bell routine. This will help ease your shoulders and arms, reduce the strain on the muscles and give you more agility to perform swings freely.

4. Don’t start off with the heaviest kettle bell you see, even if you can comfortably perform your exercises with it. Kettle bell exercises are more about the technique and less about the weights you use. Ease yourself into the lighter bells and progress your way up to the top.

5. Kettle bells may impact your upper body muscles directly, but using just the upper body muscles can by strenuous and deteriorate your exercise flow. Put your hips into the swings and lock your knees to build momentum when performing swings.

workout with kettle

6. It is easy to get lost in the rhythm and lose your stance while performing kettle bell exercises. As a beginner, taking the right stance is important as it dominates your routine and thus avoid taking too wide of a stance.

7. Wrist protectors are advised for beginners and twisting your wrist while performing kettle bell exercises is quite natural. Keep your wrists in a neutral position without bending them at all. Use kettle bells with a knuckle-grip to make sure that the weights don’t slip out as you create the momentum.

8. Starting out with the basic kettle bell exercises is the ideal way since you can familiarize yourself with the fundamental exercises, and later move on to the complex ones. Avoid trying fancy moves as you can easily pull a muscle or strain your spine if you don’t know what you’re doing.

9. When performing kettle bell exercises, wear flat soled shoes to give you more stability. Running shoes can raise your heel and push your knees forward during squats, which can result in knee injuries.

10. Knowing when to stop is probably applicable for every exercise, and especially when it comes to kettle bell exercises. Whether you are trying to save a bad rep or just pushing yourself, losing your form will not only make the workout obsolete, but also lead to muscle failure as well.

With these tips to help you get started with kettle bell exercises, you can immerse yourself into this new fitness technique safely.

 

More info:

http://www.realsimple.com/health/fitness-exercise/workouts/kettlebell-workout-tips

Top Gym Excercizes to Build Muscle Mass

For most people, the idea of building muscles and bulking up is an enticing goal. Thus, most people would try to build some mass by going to the gym and start pumping the irons. Yet, most have little idea where to start and would simply start lifting dumbbells and such, thinking it’s better than doing nothing.

Hitting the gym is already great, but if you want to gain muscles and build mass quickly, you have to understand that not all workout routines are the same. Some workouts offer better returns for your time and effort. Therefore, to help build muscles with little effort and time as possible, this article is going to enumerate the top gym exercises to build muscle mass.

Bench Press

benchpress

The bench press is a popular workout for a good reason. It hits 3 major muscle areas – the triceps, anterior deltoids and pectorals. These areas are easy to build muscle and they provide a good form to your body. For a tip, as a means of providing the maximum stimulation to your chest, try to position the torso with a slight lower back arc, position your rib cage high and position your shoulders that it would shrug back and downwards.

To do a proper bench press, position the bar above your shoulders. A proper bench press will require you to straighten your arm while you are gripping the bar. Grip tightly the bar and push it off from it’s holder. Slowly lower the weight to your chest and keep lowering it until you have locked your elbows. Push it back up to do a one rep.

Barbell Pullover

Triceps

This workout will give a workout on your triceps, teres major and upper pectorals. To get the most out of this workout, you must find a balance between having a weight that will work your muscles to the fullest and allows full movement, while keeping your hips planted on the bench.

To do a barbell pullover, start by lying flat on the bench. Lift a barbell on top of you with a shoulder grip width. As your starting position, hold the bar directly above your chest, with a slight bend on your arms. Lower the weight around your head (forming an arc). Keep lowering until you can feel your chest muscles stretch. Do this while keeping the slight bend of the arms. Pull the barbell back up to the starting position to do a one rep.

Deadlift

Deadlift

Deadlift is another popular workout. Doing deadlifts is going to give a good workout on your forearms, upper traps, hams, glutes, hips, quads and lower back. According to DarkOPS Fitness, the deadlift is one of the more powerful workouts for extreme fitness athletes or special ops training.  It’s a workout that is designed to develop greater body power and overall strength, while bulking up.

To do a proper deadlift, start by standing with your feet shoulder-width apart and in front of a barbell lying on the floor. Bend your knees slightly to reach for the bar and grip it tightly. Lift up the barbell, keep your arms and back straight, while facing forward. Rest the barbell on your thigh for a few seconds and slowly return it to the original position to do a one rep.

Summary

Developing muscles quickly is all about focusing your efforts on workouts that will give you the best returns for your time and effort. As a start, you can do bench press, barbell pullovers and deadlifts.