Summer is many a bodybuilder's favorite time of year. The sunny skies and warm temperatures affords an easy opportunity for us to strut our stuff and expose that superhero physique we've been building all winter.
Let's start with programming. There are many ways to set up the nuts & bolts of a training program. You can operate from a percentage of one-rep max, shoot for a specific rep total, and modulate the training frequency.
However, one factor that rarely gets talked about – and one that's arguably as important as the choice of exercises – is exercise sequence. Setting up the exercises in the correct order will help you stay healthier, get stronger, and grow larger.
Here's how your programming will look over the next four leg sessions:
Frequency: How often you train legs will depend on how you feel. When your legs feel rested and ready to blast, go again, whether it's three days or six days later.
Rest periods: Keep it simple. Just take as much time as( www.T-nation.com )you need to feel strong again. Don't start a set out of breath or you'll compromise performance.
Exercises: Each workout will consist of four exercises. They'll be sequenced in this order:
A leg curl variation
A squat variation
An exercise that's safe to do with all-out intensity
A deadlift variation that emphasizes hamstring development
TOP 5 BEST LEGS WORKOUT
1
Barbell Squat
4 sets, 8-10 reps
2
Dumbbell Lunges
3 sets, 12 reps each leg
3
Leg Press
3 sets, 12-15 reps
4
Lying Leg Curls
3 sets, 12 reps
5
Leg Extensions 3 sets, 20 reps
AND
Standing calf raises 3sets 20 reps
Let's start with programming. There are many ways to set up the nuts & bolts of a training program. You can operate from a percentage of one-rep max, shoot for a specific rep total, and modulate the training frequency.
However, one factor that rarely gets talked about – and one that's arguably as important as the choice of exercises – is exercise sequence. Setting up the exercises in the correct order will help you stay healthier, get stronger, and grow larger.
Here's how your programming will look over the next four leg sessions:
Frequency: How often you train legs will depend on how you feel. When your legs feel rested and ready to blast, go again, whether it's three days or six days later.
Rest periods: Keep it simple. Just take as much time as( www.T-nation.com )you need to feel strong again. Don't start a set out of breath or you'll compromise performance.
Exercises: Each workout will consist of four exercises. They'll be sequenced in this order:
A leg curl variation
A squat variation
An exercise that's safe to do with all-out intensity
A deadlift variation that emphasizes hamstring development
TOP 5 BEST LEGS WORKOUT
1
Barbell Squat
4 sets, 8-10 reps
2
Dumbbell Lunges
3 sets, 12 reps each leg
3
Leg Press
3 sets, 12-15 reps
4
Lying Leg Curls
3 sets, 12 reps
5
Leg Extensions 3 sets, 20 reps
AND
Standing calf raises 3sets 20 reps
AND
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