Huge legs – it’s great! Well, thin legs – shame! Legs are considered to be “difficult” muscle group. If in cases of chest and back is simple – load to the maximum, up to crack in the bones, the legs – a delicate subject. Athletes have a lot of issues. Do they need to split training into two days: first day – quadriceps, second day – hamstrings? What are the priorities? More weight or more reps? Extension – is this a serious exercise or not? And so on. As you know, the practice is the criterion of truth. So the answers to all these questions and many more are formed taking into considerations training advices of well known bodybuilders – Nasser El Sonbaty, Beth Horn and amateur champion Pete Ciccone. GoldenMuscles ensure that their tips are very expensive – in the sense that in a couple of months you will have to heavily invest in your wardrobe, what is below the belt.
Because legs are very large muscle group, then it seems to need some special “depth” workout. Is this true?
Horne: I usually train for about five minutes on the stepper, after which proceed to stretching exercise. This dramatically increases blood flow to the legs. Sometimes instead of warm-up exercise I do 15-20 squats with low weight.
Ciccone: I am warming-up at least 15 minutes on the treadmill running and then turn to the stretching exercise. I think that legs stretching exercise is a fundamental part of the workout for people who walks a little and the whole day are doing sedentary work. After stretching, I additionally do extension and flexion of the legs – three sets of 20 repetitions each.
El Sonbaty: My workout consists in 2-3 sets of 15 reps each of Leg Curl Lying. Then in the same way i do leg extensions. In fact, before serious training you need to “pump” into the muscle more blood – that’s the rule.