Where Strength and Size are the only goals

Posts tagged “legs

Reasons You’re Not Building Muscle #3

Your not training your legs as hard as the rest of your body

Our ability to increase muscle is a direct result of our ability to increase our natural anabolic hormone levels. You’ve heard of these before – Growth Hormone, Testosterone, IGF-1 to name a few – You’ve heard of these probably because you’ve heard of steroids. Steroids are just natural chemicals our bodies produce, the reason bodybuilders get so freakishly huge is they take far more of these hormones than their bodies can develop for themselves. You however, can increase your bodies natural levels of these hormones by the right training and nutrition. As our bodies operate on a ‘supply and demand’ basis, to boost these hormones you must train as intensely as possible and recruit as many muscle fibers as you can during training.

Now some basic anatomy! Our legs make up almost two thirds of our entire muscle mass! (Quadriceps, Hamstrings, Gluteals and Calves) So by training your legs as intensely as your upper body (or more), you target far more muscle fibers and so force your endocrine (hormone release) system to release all these anabolic goodies into your system. As these hormones are not just isolated to build muscle in your lower body, they also help increase size on your chest, back, shoulders, arms .. in fact, your whole body!

The Squat (In particular the Barbell Back Squat) has long been proven to be the ultimate in mass gaining exercises. It’s estimated to involve hundreds of muscles, acting as prime movers or stabilisers in the upper and lower body. The squat recruits so many muscle fibers, it releases more GH (Growth Hormone) than any other exercise – period. More GH, more muscle.

The Deadlift is number two as far as I’m concerned in the mass building arsenal. It is the ultimate strength exercise – What is more satisfying that bending down and picking up some seriously heavy weight off the ground? Again, as the squat, to deadlift requires your whole body to work ,so encourages the hormones to be released as mentioned previously.

The reason we don’t see everyone doing these exercises? (Squat & Deadlift) Mainly because they’re so hard – Most people would rather push 250kg on a leg press for 10 reps, than do 100kg back squat for 10 reps. Somehow they think this is a more impressive feat as more weight is being used. Anyone who has done a nice heavy rock bottom squat knows damn well that it is far harder (thus requires more strength) to drive up out of the bottom of a squat, than to slide a sledge a few inches along it’s track, whatever the weight involved. Either that or they don’t know how to squat or deadlift correctly so choose not to do them instead of finding out or being shown.

It’s a no brainer – Increase your strength on Squats and Deadlifts and you will grow. Stop taking the easy option and start working your legs!

Friday 19th October 2012

Another double Spin class yesterday so spent a bit of time straight after classes stretching my hip flexors, I’ve also been trying to take some time at night to foam roll them and my quads (ouch!). A bit short on time today so superset (of a sort) my lifts – basically in the 3-5 minutes between Bench and Squat sets, I’d do another lift which didn’t effect it too much in order to get all my lifts done in the timeframe.

Decline Bench 120kg x5x5x6 – After previous post fancied giving them a try myself, I had to put boards under my feet as couldn’t put my feet down otherwise! Felt a bit unstable as not an ideal decline bench – can’t hook legs – felt like I was sliding a little, but got the hang of it by my last set. (cut the video as I stupidly went for a seventh rep which failed and you don’t need to see that!)

Yates row 82.5kg x15x15x15 (slotted these in between each bench set)

Machine preacher curls 15kg x11x10 (as I’m still doing pull-ups all the way through, my arms are pretty tired when I get to these! but I really like them so sticking with it! – Again, I performed these between squat sets to save time.

Squat 142.5kg x5x5x10 – Form got a little ugly toward last few reps but I was determined to get 10 again! I’m still surprised that Spin isn’t affected these at the moment, I put it down to the mobility I’m doing for my hips/APT and just eating as much as possible the night before my session!