“Don’t skip a leg day” is a familiar refrain for regular gym-goers. Fitness expert Ronald Abvajee offers five tips on how to get the most out of your leg workouts.
Vary the speed of your reps
You’ll often be told to move through weight lifting exercises at quite a slow pace to put your muscles under the maximum amount of stress. While this applies to much of the upper body, making explosive, faster movements actually builds muscle faster in the legs, allowing you to do more reps.
Don’t neglect the stabiliser muscles
Many guys who are working on adding muscle to their legs totally neglect the smaller stabilising muscles in the hips. These help to prevent injury and ensure correct stability and movement of the pelvis and hips. If these muscles aren’t working correctly, other movements become far less effective and potentially more dangerous.
Use isolation movements for tone and definition
The leg curl and leg extension machines found at most gyms are perfect for this. Put the weight on medium resistance and go for high reps to sculpt your hamstrings and quad muscles. Make sure you set the machine up correctly for your height to prevent injury.
It’s about more than just one leg day a week
Many people are afraid to take time away from their upper body in fear of “losing” their gains. But that can’t be any further from the truth. You’ll lose size on your upper body only if you stop training it completely – which isn’t what you’re doing. So throw that fear out the window.
Don’t neglect the stabiliser muscles
Many guys who are working on adding muscle to their legs totally neglect the smaller stabilising muscles in the hips. These help to prevent injury and ensure correct stability and movement of the pelvis and hips. If these muscles aren’t working correctly, other movements become far less effective and potentially more dangerous.
Use isolation movements for tone and definition
The leg curl and leg extension machines found at most gyms are perfect for this. Put the weight on medium resistance and go for high reps to sculpt your hamstrings and quad muscles. Make sure you set the machine up correctly for your height to prevent injury.
It’s about more than just one leg day a week
Many people are afraid to take time away from their upper body in fear of “losing” their gains. But that can’t be any further from the truth. You’ll lose size on your upper body only if you stop training it completely – which isn’t what you’re doing. So throw that fear out the window.
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