Training for thin leg
Each of us has muscle groups that grow worse than others or do not grow at all. For someone is the chest, back, arms, for you – the legs?! First you will start blindly copy other people’s methods – with no result!? Then you will begin specialized training legs – the whole program is redrawn for pumping a single muscle group. And again with no results!? However, it can be even worse. Reducing the load on the upper body, you can lose the muscles of the back, chest and shoulder girdle.
But not all is that bad. There is a training program that will help extremely fast increase your leg, despite the genetic deprived. This complex is not directly designed for high-level bodybuilder. Anyone can start working with it without any problems.
Work on your quadriceps with 4 exercises: extension, presses, hack squats and reverse hack squats.
Quadriceps and hamstrings training should be divided. In the morning, we are working on quads, and in the evening – on the hamstrings. In the split program, legs training should be put on a priority – the next day after the resting.
You will not have any difficulty with exercises, except the reverse hack squats on the simulator. This is a rather unusual variation of motion, so you will need at least a couple of workouts to get used to it. But in any case, goldenmuscles.com recommend: do not drop this exercise. It helps to considerable increase the front volume of hips. No other exercise, including heavy squats help to achieve this effect. Squats great increase feet, but weight gain takes place, so to speak, in the longitudinal plane. Hips widen in the lateral projection.
TRAINING
How to compose an effective training split?
Most bodybuilding magazines can confuse inexperienced young athletes who are trying to make their training program. For example, in a magazine you find an article about the program to build the huge pectoral muscles, and you certainly want to have it, but other magazine advice to try supersets for back and chest and it also sounds tempting.
Journal articles only make us confused by guiding us in an infinite set of different directions. One guy advises train triceps after back, another to train biceps with triceps and the third insists on work on triceps after chest and shoulders. Who is right?
Well, they are all right. If we discard all unnecessary and take into consideration the basics principles then remain – Train all your muscles and they will be big. Of course with condition that you have adequate diet. But the food – this is a topic for another article.
To give the right direction for beginners, and maybe to experienced athletes who want to experience a new and effective training program, let’s have a look at the method of composing split, in which each muscle group from trapezoids to the calf muscles, gets intense and effective workout.
The basic idea of this method is very simple – the body should be divided into parts, provide a direct load on each part of the body, build big and strong muscles, and feel like a winner. So let’s see how it can be realized.
Eleven groups of muscle
Which is better – Leg press or Squats?
Each of us engaged in sports with weight performs exercises that different experts consider useless or traumatic. A list of such exercises is big and continues to grow. Flat Bench overhead, bench press, lifting dumbbells laterally, forward bends with the barbell on the shoulders, twisting, barbell curls – all of these exercises once was proclaimed useless.
Leg press also is often subject of discussion between experts in the field of training. As, this exercise is non-functional and simply cannot be helpful.
Do not make such categorical statements. Although many studies has shown that Squats are more effective for athletic development, there is evidence that for stimulation of muscle hypertrophy and strength development in the lower part of the amplitude – Leg press can be very useful exercise.
Leg Press benefits
To perform correctly Squats with weight is harder than the Leg press. The heavier weight is, the more accurate should be mechanic of movement. Everything here plays an important role, from staging feet and weight distribution and ending position of the shoulder.
Leg press is much more simple exercise. It can be done by both experienced athletes and beginners. In addition, in this exercise is easier to apply such methods to increase the intensity as drop-sets, rest-pause and eccentric reps.
What kind of cardio is more effective in losing weight?
For a long time cardio continues to be a hot topic in all discussions on methods of burning fat. After all, as we all know, not just cardio can dramatically change the composition of the body. Many studies have shown that actually weight training is more effective in the fight against fat. Despite this, people prefer to sit for hours on a stationary bike with a magazine reading gossip news. You are free to do what you think is necessary, but isn’t it better to try to get the most from workout? In this article, Goldenmuscles.com will compare two most popular types of cardio – HIIT and LISS. By reading this article to the end, you’ll get an idea of what kind of cardio is more suitable to you.
So what does mean cryptic abbreviations HIIT and LISS? HIIT – High-intensity interval training is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. For example: 30 seconds sprinting, followed by a 4-minute walk to restore a normal heartbeat, and then repeat it as many times as needed. LISS – Low Intensity Steady State Cardio. This can be walking on a treadmill or pedaling a stationary bike. Now when you have an idea about these varieties of cardio, let’s get into the details.
Read moreWhat kind of cardio is more effective in losing weight?
Role of running in bodybuilding
Health – is the primary foundation of life, on which can build a professional career, safe family and much, much more, including phenomenal muscles. About benefits of bodybuilding we do not need to argue. It is evident, but bodybuilding does not give so much to heart. But aerobic exercises, like running, are perfect. They can really rejuvenate the heart for about 5-10 years!
Bodybuilder, who along with bodybuilding practice running, will obtain for sure the perfect athletic form and perfect health. Or, at least will become closer to this unreachable ideal.
Let’s start with the fact that running does not require special equipment and does not impose any special requirements for the weather. You can run anywhere, anytime. Running remains one of the most effective ways of targeted training of the heart. It actively contributes to the prevention of cardiovascular diseases, activates the metabolism of the heart muscle, prevents sclerotic embolism and infarction. Targeted training in running lead to a decrease of heart rate as during physical activity and at rest. It normalizes blood pressure, which usually tends to rise with age. In addition, running helps to reduce the total number in the body of dangerous substances triglycerides, which is formed from cholesterol.
Below are 10 most important rules:
1. Run simultaneously with bodybuilding.
Do not practice running as a separate type of physical activity.
2. Never run several days consecutive.
Age is not a barrier for bodybuilding
Meet this bodybuilder – his name is Sam Bryant and I am almost sure that you will never guess how old he is. And all because this pensioner look so amazing that even many of us younger in a half can envy him. Sam Bryant is 70, he has the title of “Best bodybuilder of … Read moreAge is not a barrier for bodybuilding
How to make your calves massive
How to make your calves massive
In my small home gym I hold three special simulator to train the calf muscles : for Standing Calf Raises with a load of up to 300 kg, for Sitting Calf Raises and platform with handle for the development of the leg muscles of one leg .
These are the trainers, which can be seen in large commercial gyms and that rarely seen in small home gyms. So why do I still bought them? The answer is simple – I have a sickly calf!
After several years of hard work with all kinds of popular techniques for pumping calves, such as drop sets, explosive movements, supersets, Huge sets, and many others ashamed to admit it, but my progress has been minimal.
I have friends that are professional dancers. They take part in competitions several times a year. Those who dance has usually beautiful figure. They have wonderful shape. But most bodybuilders think that is a bit small. However, professional dancers have well developed calves, sometimes so much that some big guys from gym can envy to them. Thus life itself gives us a clue! If you want to have beautiful arms and shoulders – train like a gymnast. If talking about buttocks and hamstrings you should work as a sprinter. But to develop calf muscles take some lesson from the dancers.
The secret of well-developed dancers calves is that they spend a lot of time moving on their toes – the endless repetition of rise with body weight must be your daily schedule. After some time, the dancers begin to do it with almost no effort and get as a result quite big calves. I think hardly anyone plans to change the bodybuilding to ballet, but I found a way to achieve the same effect.
I decided to perform 100 reps of Calf Raises with my bodyweight each day. No matter how simple it seems but I was doing it every day for a month and was well surprised by the results. My thin calves – changed beyond recognition.
About calves
Reboot of well known Back Exercise
Reboot of well known back exercise
In this article, Goldenmuscles will tell you how to make well known back exercises more effective and diverse. This is a very interesting topic, because it requires the full commitment and resourcefulness so essential in creating beautiful body, especially for those whom nature has not endowed a good physique. It is not taught in the courses and universities. You can learn only if the desire to become more physically developed will become your obsession. To make a perfect back, you need to sweat a lot! Well, what else to do in the gym? Here is the exercises that most bodybuilders consider as the key of development of the back muscles:
Different versions of pulls – with a barbell, dumbbells etc.
Wipe-Grip Pull-down and Seated Cable Row
Deadlift
Exercises are great. There are thousands of athletes who have achieved results through these exercises, but let’s see how we can improve these exercises for maximum progress.
Barbell row
The next time you will perform this exercise, try the following. Keep your back straight and lean body is almost at an angle of 90 °. Elbows pull back (up), as long as your arm is aligned with the belly, straighten the latissimus dorsi.
Now, pull your elbows back even further. Feel like increased resistance? When you increase the range of motion, your muscles contract more intensely.
Here’s how to perform this exercise with a gaspari bar (look how far behind the back the athlete moves elbows)
You can perform the pulls in explosive style, like in the video, or just to keep barbell at the top for 1-2 seconds.
Can You Get Bigger Arms in Just Four Weeks?
Bigger arms are one the most sought after products of bodybuilding and working out. Anyone who read Golden Muscles’ interview with Arnold Schwarzenegger will no doubt already have a serious hankering for transforming their guns. A set of huge muscular arms instantly communicates a generally fit and muscular physique, and arms are the body part most frequently on show.
Anyone who has dreamed of sporting a pair of superhero arms will have also dreamed of a ‘fast track’ way of achieving this. Many sites offering advice on how to get big arms claim that this can be achieved in just four weeks. Bigger arms in just four weeks, really? The majority of these programs are tried and tested, but solid gold proof of their effectiveness is yet to be found. The general rule is that if you spend four intense weeks concentrating solely on building up your arm muscle, you can get the guns of your dreams in no time. Whether these programs are effective or not, the question remains; should you be doing them?
How the Programs Work
The method of concentrating on one body area at a time is called ‘specialty training’, and the idea is to focus on one particular goal- such as building bigger arms- for a specific period of time. During this time you are advised to cease training on other parts of your body and tailor your training program solely to your main goal.
What exercise to choose for the abdominal muscles
In order to get rid of the big belly, many of us begin perform press exercise. Long, hard and unsuccessfully. Why? Because targeted exercises for this group of muscles only strengthen and increase abs but no more … And all your efforts may remain unnoticed under a layer of fat, which is densely settled there. If you want your abs to be well defined, be prepared for hard work. After all, you need to get rid of excess fat but without diet and aerobic load it will be hard to achieve your goal.
Understand that the best exercise for all does not exist. We are different: we have different genetics and anthropology, we feel in different way load of the same exercise, so you need to listen to yourself and choose the exercise that works best for you. There are a lot of options: it is different crunches and leg raises that are performed as with weight or not. It is believed that the rise of body load the upper press, and leg lift – lower one. But this division is quite arbitrary, since the rectus abdominis is one.
Myths about ABS
Well defined abs is the dream of many. And the harder it is to achieve, the more it wants. Abs fascinates, attracts attention and is a matter of pride. Yes, there are people who do not need to exert much effort to show off their cubes on the beach, but in most cases it is a long and laborious work.
Let’s dispel the myths that can prevent you from achieving the goal:
1. Number of packs = number of muscles
Rectus abdominis – that is the muscle that it is divided into packs with horizontal and vertical tendons. The amount and form of packs is determined by genetics, and to change anything hardly anyone can.
2. Many reps = perfect abs
In fact, it is not true. If you do many reps, then, after reducing the percentage of body fat, you will just see a flat abdomen. But for the packs to become packs you need to work with additional weight performing 8-12 reps, the situation is the same as with other muscles.
3. Daily workouts = well defined abs
Abdominal muscles are the same as all other muscles. And they also needs time to recover. You have to work intensively on the abdominal muscles to three times a week.
Compound exercises in your training
Actually, it is possible to progress without basic exercises; in other word without compound exercises, during the execution of which, the work includes several muscle groups and multiple joints.
The main arguments of adherent of basic exercise is the assertion that compound exercises involve a large number of muscle fibers, thus contributing on increase muscle mass and strength. But in order to grow, the body must receive a constant load. And if for quite a long time to provide the same load, at the end your body will not respond to the training. Besides getting used your mind is overloaded, and this is much worse. You may overtrain or lose interest in training. Generally, performing basic exercises is easy to undermine your energy source, because powerful movement not only involve a lot of muscles, but also require a lot of energy.
Another negative aspect of the basic exercises is high risk to get injury. Exercises must be performed technically correctly. Therefore, beginners should not immediately get involved in this system.
So, you have in the arsenal a huge selection of isolation exercises, that is, those which involve in the work only one muscle group. But movement whiles this workout can be seemed only in one joint. For example, the extension of the legs while sitting in an exercise machine loaded quadriceps, but the motion is seemed in the knee joint; dumbbells fly loads pectoral muscle but motion is seemed in the shoulder joint. It is believed that the isolation exercises are not suitable if you are going to gain some mass, their purpose is form and relief. But if that were the case, it would not be the main exercise in bodybuilders’ workout. This conclusion is important, because many people believe that isolation exercises create only the illusion of exercise and are not suitable for serious training.