Are you tired of making excuses for your lagging legs? Are you the guy wearing track pants in the gym when it’s 100 degrees and not because you’re trying to burn excess fat? Don’t answer that. It’s time to stop whining and man up. Give those pins some much-needed attention like you do your chest. You can’t build freaky quads if you don’t work them. Those tiny little branches connected to your knees need to ripen and ﬂower, rather than continually be referred to as a delivery system for sushi (aka chopsticks). It’s time to get raw, to go back to basics, and do some old-school, heavy-duty leg work.
A LITTLE KINESIOLOGY
There’s a lot to understand as to why you may be having trouble building solid legs. The biomechanics of lower-body movement in terms of efficiency, strength, speed, and power production come in to play along with the physiology of activation to get the muscles actually growing. There are simply some mechanical things that you just can’t get around, and when you do, you take the emphasis of the targeted muscles, making an exercise pointless. Thus the speciﬁc technique for each exercise may vary by your desired outcome.
The rules of engagement need to be fully understood to maximize mechanical potential. Bring in the anatomy of 41 plus (it’s a long story but not everyone is truly identical) pairs of muscles, not including your ankles, feet, and lower back, and you have a pretty large task facing you to activate, train, and enlarge everything down there in a speciﬁc way to make your legs look huge. There’s a lot of competition between muscle groups and individual muscles for activation bragging rights. You need to corner the melee and build some team unity.
Quads have four muscles, hence the name. The hamstrings and glutes have three if you’re counting, and your calves have two. Who cares? You should. That means that you need at least four good quad building exercises, three good hamstring exercises, a couple of calf variations, and, if you care about your glutes, well you need to isolate them as well. But it doesn’t stop there.
Since many lower-body muscles span two joints, they play a role on each joint and are involved in both isolated and multi-joint movements. For example, your main quad muscle, the rectus femoris, works across the hip and knee on the front (anterior) side of your body. This partially explains that they sometimes don’t ﬁre during certain portions of the squat movement and why some good leg extensions may help your ailing legs. Several muscles in the body need to be attacked in a few different exercises to ensure they’re completely blitzed. And this is just the beginning.
But rather then send you to school or have you read the umpteen thousands of scientiﬁc journals that, suffice it to say, I have, we take this in to account for you, and deliver this program.
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