it's holiday time again and with very few people in the gym, it's best to train your legs and make today a leg training day. It's said that hard leg work is the constant, when you're tired and you're keen to relax, it's over after a few sets of leg kicks, leg curls and leg bends in a hurry.
Sure, if you can perform these movements with enough intensity and make short term progress. Eventually, though, your legs will be so thick from training that you won't be able to fit into your sweatpants. Real men want quadriceps hamstrings bulging.
Over time, we tend to get into training shape. If we keep performing the same movements at the same intensity, our progress will slow down and eventually stop. Don't make excuses not to train your legs! Try some new moves, such as the five below, to challenge new patterns and start making new gains.
1. Neck front squat
we always encourage squats and have said that some people who are tall and long are not suitable for back of neck squats, but the front of neck squat is suitable for most fitness enthusiasts and it is one of my very favourite movements, especially for power athletes. The front neck squat eliminates many of the problems associated with the back neck squat.
For example, people who have seen their shoulders lifted so high that they can't reach their hands over the barbell when squatting, can solve these problems by switching to the front neck squat.
bad hips, weak hamstrings and a bad back can all lead to complications with the deep squat. The front neck squat is a great option when you want to fix a training problem. It recruits a lot of upper back and posterior muscles, is relatively spine friendly and the barbell is positioned so that it makes it simple to squat properly.
When you start, you may find it uncomfortable to hold the barbell. There are, of course, several solutions and you can switch to a thicker barbell. The increased surface area will radically reduce the discomfort.
You can also use barbell pads, such as those weaker people might use for the deep behind-the-neck squat. By all means, add front neck squats to your training.
2. Bulgarian split leg squat
single leg squats are really hard to control to begin with as it is hard to get to the balance of power, not only does it add a certain instability to the squat but it also allows you to train with a lighter load. The bulgarian squat has its benefits, allowing your spine to rest from high pressure. This movement can be done correctly at high loads and is less likely to be injured. This makes the split-legged squat with the rear foot elevation a good complementary movement in training.
the most common problem with split-leg squats is incorrect front foot placement. Most people place the front foot too close to the back foot, resulting in excessive knee displacement and potential discomfort. Reduce knee pain by moving the front foot to a position where the knee is directly above the ankle, allowing more of the gluteus maximus and hamstrings to fire. If this movement causes overstretching of the hip flexors as you descend, use a shorter bench or box.
It is recommended to start with dumbbells until you have mastered the movement. Soon the weight you use will increase substantially. Once you have learned to squat deep with a barbell, i recommend you use a deep squat rack to do this movement in relative safety to avoid losing your balance. You may also consider using a safety bar in this movement.
3. Reverse leg curl
this is a movement that many people don't practice and it is probably the most underrated movement in a training program. As good as this movement is, very few gyms have the equipment needed for this movement. It is difficult and requires great technique, which often makes it an overlooked piece of equipment in commercial gyms.
The reverse leg curl stimulates the entire back of the body, calves, hamstrings and back, which all contract strongly in this movement. Performing this heavy weight movement will radically improve your squats, hard pulls, and even your vertical jumps! Just pay attention to movement technique.
In a standard reverse leg curl, most people only need a few self-weight reps. It's hard.
4. Good morning bow
this is a great movement that many people use to strengthen the muscles in their lower back. Few movements are as effective for the back muscles of the body as the good morning torso. There are many ways to accomplish the movement, but the key here is the hip joint. People tend to use a lot of their back and quadriceps muscles in posterior chain movements, which leads them to perform the exercise incorrectly.
When practising this movement, it is common to start with your little one standing in front of a wall with your feet in a squat position and your hips back until your hips touch the wall. Keep your spine from neutral to a slight arch and make sure your knees are not positioned in the movement. Your knees should remain directly above your ankles, or even behind them if you can manage it.
After you have completed this movement, move forward two steps and repeat the movement. Continue doing this until your body reaches the limits of flexibility, your hips are fully mobile and your hamstrings feel like they are about to tear. Add a barbell to your back and do the above and you have achieved the perfect morning bow.
5, donkey riding heel lift
the reason for putting calf training at its best is that the calves will be sore afterwards, and this is a very effective movement that, unlike some of the more popular calf exercises, puts the gastrocnemius into a heavy stretch position.
This iconic exercise is reminiscent of arnold carrying a couple of women on his back (i won't put a picture here, there's a chance it won't pass review, but many fitness enthusiasts have seen it). If you can pull it off, that's definitely the way to go! But you can use a training partner as an external load, use a machine, or use a weight belt to do the movements.
no matter how you do the movements, there is one problem and that is the load you use. Your calves can handle a fair amount of weight. No matter what load you use, you probably won't encounter much of a challenge. Don't think of yourself as a super strong person. Instead, it's much harder to lift one leg at a time.
There is also a lot more to leg training than just doing a few sets of squats. You really have to work hard to get your legs to look good, and by training for a while, you will find the results really noticeable and will love the movements