This month the body part is LEGS. Most properly the last exercise a young teen would do when they walk in the gym for the first time would be the squat or the leg press. Every teenager wants a big chest but they must realize the whole body must grow and why not make it start growing from the bottom. How big that depends on how they train it. Big LEGS are very impressive. You can see them through your jeans and they stand out in shorts. A dominant set of LEGS promotes growth to the rest of your body to get big, and that can make or break a physique. There is nothing worse than a guy with big arms and then he struggles to squat at least 75% of his body weight.
I will focus on the most important leg exercise in this article, the squat. The squat promotes maximum growth for your LEGS and entire upper body as well. You must lift with proper form. Also, you must use proper form on everything to maximize gains other wise you are wasting all your energy. When lowering the weight, do not let the weight control you, you must lower it at a speed were you can feel the muscle being worked. Lower the rate at a minimum of a 2 count on the way down and then explode with maximum intensity on the way up. Stick your bum out on squats and don't arch your back if using heavy weight. It would be advisable to invest in a weight belt.
When using heavy weight also use a spotter around your waist to prevent serious injury. Also try to bend your knees to approx, horizontal to the floor, as this will stimulate the LEGS. If you feel your range of motion during your workout feels limited try stretching in between sets. This also stretches the fibers under the muscle and gives the muscle more room to grow. When training LEGS you must go to the extreme on every set or those stubborn tree stumps just won't grow.
There are a few ways to train LEGS. You may pyramid, superset, tri-set, train to failure or use the drop set method, all will work well but try a few and choose the best for you and your needs.
My current LEGS workout goes like this:
- Squat 15,12,10,10,6,6,10
- Stiff Leg Deadlift 10,8,6,10
- Leg Press (optional) 10,8,6,6
- Leg Curl 10,8,6,6,10
- Leg Extension 20,15,10,6
Any specific body parts you would like me to write about please email me at email@example.com and any comments or suggestions on future articles don't hesitate to email me.