Thursday, May 3, 2012

Get those wheels of steel!

I just did legs with this guy ------------------------------------ >

After winning the Charlotte Cup last week, Derek is doing the Jr Nationals in a couple weeks and he wanted someone to hit the wheels with. I gladly volunteered to do work. You want to burn them up? Try this:

One-legged Cable Kickbacks 2 x 20 each leg
One-legged Cable Extensions 2 x 20 each leg
Split Squat (rear leg elevated) 3 x 15 each leg
Walking Barbell Lunges 3 x 10 each leg
Squats 20, 15, 10, 20+
     - Lying leg curls 20, 15, 10
     - Hip Adduction 3 x 15
Single Leg Extension 3 x 15 (leg to leg, no breaks) x 2
Stiff Leg Dead Lift 3 x 15

Some points of emphasis on a detail workout like this are to really use your glutes (butt muscles) on the cable exercises. Part of learning to train as a bodybuilder is learning how to use and contract very specific muscles. If you can't feel it in the muscle you are targeting then drop the weight and work on technique.

When doing the Split Squat elevate your rear leg on a step. For most people a bench is too high and cause them to lean forwards too much. It is essential to maintain good posture so this does not become a lower back exercise. If you have that "Slumpbody" you will feel this exercise in your back as you will bend at the waist instead of squatting. The more you maintain an upright position the more it hits those legs. They had a machine similar to a Shrug Machine we used which was pretty cool. If your gym doesn't have this use dumbbells.

On the Walking Barbell Lunges take nice big steps and get low. Your front knee should not extend past your toe. If it does you need to take bigger steps!

On the squats we hit ROCK BOTTOM. Put those cheeks on the floor! After all the pre-exaustion we didn't need to go ultra-heavy. Derek is competing at light weight so, right now, we are both well under 180. We decided to use 135, 225, 315, and 135.

Lastly, keep your pace. For the most part, Derek and I went I go, you go on every exercise. This keeps the pump and also serves as a little additional cardio!

Try it out and let me know what you think.



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