The title is a bit provocative, but it is not entirely meaningless. No, I am not one of those alleged trainers derived from Powerlifter rather than Body-builder, who tears his clothes in favor of Squat1. I bow to the front. to the Squat as an exercise - especially for naturals - of "general stimulation", but I have some objections regarding its exclusive application in "leg training as I think that" unconsciously "this exercise is never taken to the limit: you have to think about" balance, not to "squash" under the balance wheel, etc.
I do not want to bore you with the boring description of the various muscles of the legs, their insertions and their actions (there would be pages and pages to be written which in any case are not interested in immediate practical application and which in any case can be found in any physiology text. ), so let me immediately get to grips with it (is that what you are interested in or not?).
Leg training is very tiring and if we have to intensify it - for example, due to a lack of development - it is necessary to drastically reduce the workload for the rest of the body. The following are some of the many specialization hypotheses for this section:
EXERCISES (Table A)
RISC.
SERIES
REPEAT.
Intensity techniques
Rest between sets
1
Leg curl
2 x 6
4
5-7
+ 2 Forced
3 minutes
2
Deadlifts with semi-straight legs
2 x 8
3
8-10
3
3
Calf raised
2 x 8
3
8-12
+ 2 Forced
2
4
Calf at the press
4
15-20
+ Stripping
1
5
Hiperextension
1 x 6
3
12-15
1,5
Exercises 1 and 2 should be alternated with each other
EXERCISES (Table B)
RISC.
SERIES
REPEAT.
Rest between sets
1
Low pulley
2 x 6
2
8
3 minutes
2
Pullover with outstretched arms
1 x 6
2
12
2
3
Bench press with 2 dumbbells
2 x 6
2
8
3
4
Crosses on bench inclined at about 30 °
1 x 6
2
12
2
5
Raise to the chin
1 x 6
2
10
2
6
Lateral raises to cables
1 x 6
2
12
1
7
Triceps extensions, behind the head, to the cables
1 x 6
2
8
1,5
8
Biceps, with 2 dumbbells, on a 60 ° inclined bench
1 x 6
2
10
1,5
EXERCISES (Table C)
RISC.
SERIES
REPEAT.
Intensity techniques
Rest between sets
1
Squat
3 x 6
1-2
20
Rest pause
3-5 minutes
2
Leg press
2 x 6
3
7-10
+ 3/4 half repetitions
3
3
Sissy squat
1 x 6
2
Max
1
4
Leg extension
1 x 6
2-3
10-12
+ Stripping
2
5
Crunch with twists
5
15
1
THE MESOCYCLE (to be repeated 2-3 times):
M.
M.
G.
V.
S.
D.
L
M.
M.
G.
V.
S.
D.
L
M.
M.
G.
V.
S.
D.
TO
B.
C.
TO
B.
C.
TO
B.
C.
The first two workouts must be pushed to the limit, while the last week, as usual, is "discharged": if you feel very tired, do not be afraid to "download" the third week completely, that is by not going to the gym at all. .
For any variations, I refer you, as usual to the chapter, on the Shoulders
ADDITIONAL COMMENTS
If you have problems with the development of adductors in addition to the classic machine (adductor machine) you can perform the Squat with your legs well apart (feet even 60-70cm apart) or the sumo-style deadlifts.
If you are at an excellent level of athletic conditioning you can try, to make the training of the hamstrings more intense, to perform the first 2 exercises of table A in supersets.
As for the quadriceps, you can try one of the following "schemini" instead of exercises 2, 3 and 4 in table C:
superset between the following two exercises
Leg extension
2 x 6
2-3
7-10
+ 2 Forced
-
3
Leg press
2 x 6
2-3
12-15
+ 3/4 half repetitions
3
Or:
Leg press
2 x 6
3
8-12
+ 3/4 half repetitions
3,5
3
Squat with belt 2
1 x 6
2
10-12
+ 2 Negatives
2
4
Leg extension
1 x 6
2
8-18
+ Stripping
1
These combinations, among other things, can also be good for those who have problems with the spine. The only precaution to be adopted will be to go easy on the "heavy" intensity techniques mentioned above and to favor the perfect and slow execution. : maybe the techniques of continuous voltage and the method super slow.
As for the training of the hamstrings, (always for those with back problems) I suggest you concentrate on the standing leg curl, avoiding arching your back during the exercise. The techniques to be adopted are the same as those indicated for the quadriceps: continuous voltage and method super slow.
1 I am absolutely not gifted from a genetic point of view and, while never performing the Squat, I managed to reach 44 cm of arm, in spite of all these alleged natural trainers (and without feeding myself in a meticulous way or using supplements). In my continuous experimentation, I let myself be convinced by the pressing advertising campaigns and try the reduced training based on the Squat and on the basic exercises for large muscle sections: I therefore eliminated the exercises for the arms as the authors previously stated that by increasing the load in the squat all measures would be increased. On the other hand, I could see that on the one hand I increased body weight (above all, obviously, in the legs), but that on the other hand the circumference of my arms was reduced to about 40 cm in that period. In other words, please be welcome the "indirect" stimulation, but let's try not to neglect (if we are wise) the direct one!
2 you must perform this exercise, in continuous tension and in the most difficult range of motion: the one that goes from 30 ° above the horizontal down to the bottom. If you do it well, at a certain point, due to fatigue, you will remain seated on the ground with a pain in the quadriceps never felt before; but it will not be over because, by clinging to some support appropriately positioned nearby, you will try to get up twice more in order to perform the relative negative repetitions.
Francesco Currò, ASI / CONI teacher, teacher of the "Academy of Fitness, athletic trainer and personal trainer, is the author of the new book"Full Body", of the" e-book "The Training"and the book on" Multiple Frequency Systems ". For more information you can write to the email address [email protected], visit the websites http://web.infinito.it/utenti/x/x_shadow/
or http://digilander.libero.it/francescocurro/
or call the following number: 349 / 23.333.23.
