Get Great Stems with this Killer Leg Workout!
Warm-up: 4×20 Leg extensions (light weight, just to get a pump in your quads)
Barbell Squats 4×12
4×12 Leg press
4×15 Stiff-leg deadlifts
4×12 Leg Extensions
Walking lunges with dumbbells
4×12 Hamstring curls
4×30 calf raises with dumbbells
SAFETY TIPS/OTHER INFO:
Always warm up properly before each workout. Always use proper form to avoid injury. You should feel a burn in your muscle, but never a pain in your joints. Breathe properly and keep your core tight during all movements. When the muscle begins to burn, do an additional 2-3 reps. (if I say 15 reps, it should be burning by about rep 12). Go as heavy as you can while maintaining proper form (remember, you don’t want an injury).
Full article, Click Here
I CAN’T MOOOOOOOOOOOVEEE
Here are some tips for the next time you’re at the gym:
- Wear comfortable gym attire. Work-out attire should allow you to move freely. Consider fabrics that breath and keep you cool
- Give yourself enough time. There are three parts to a workout: warm-up (5-10 minutes); workout/exercise (15-20 minutes); cool down (5-10 minutes).
- Set realistic goals. Establish training goals or what I like to call action steps that are specific and appropriate for your fitness level.
- Concentrate on your own program. This is time for you; concentrate on yourself and do what you need to do to achieve what you want to achieve.
- Drink water. Keep hydrated. Dehydration can lead to fatigue, muscle weakness, and dizziness
- Plan a balanced strength-training program. A training program trains all major muscle groups. Exercises need to be executed through a full range of motion. It is recommended that you seek the advice of a professional trainer to ensure that you are performing your exercises correctly
- Use the proper form. Bad form leads to injury (periodic supervision by a professional trainer is recommended
- Progress wisely. Exercising too hard/often may lead to drop out and/or injury. Gradual, steady progression is important (supervision by a professional trainer is recommended
- Add variety to your workout. Change-up your workout routine. Keeping the same workout can lead to boredom, plateaus, and/or injury
- Adjust machines to your body size. Exercise equipment is designed to accommodate different body types. Adjust machines to your size; this practice will prevent injury.
- Cool down after your workout. At the end of your workout, cool down with stretching exercises. This practice will lower your heart rate and improve your flexibility
- Practice gym etiquette. Do unto others… move away from the machine after you are finished; wipe your sweat from machines; be cordial
- Avoid the all-or-nothing approach. A little exercise is better than no exercise at all – if you do not have time for one hour…a half- hour workout session is better than no session at all.
- Train with a professional trainer. A one-on-one trainer will design a challenging program tailored to your needs. A trainer will take time to evaluate your fitness level, track your progress, ensure that you are performing the exercises correctly… and a trainer will give you that extra push
Haha now I want to go to the gym :P
2 sets of 10 reps, on each leg.
I woke up with a sore throat this morning. Followed by feelings of being ill. I hadn’t hit the gym yesterday and I refused to miss another day. Plus I wanted to use my new heart monitor transmitter to see how many calories I burned during my routine.
I had hit the hour mark and was about to finish up with some weighted lunges. After the 2nd set, I started to get tunnel vision. It was weird. A euphoric feeling and I my vision was just off. It felt exactly like the time I almost passed out at the end of a race during cross country in high school.
So if I can teach ANYONE anything, please do not hit the gym if you are sick. No matter what. I may have burned 558 calories, but now I’m just completely sluggish and tired. But bright side, I beasted in the gym :D
No regrets bro.
Leaving for the gym…ugh. Just so tired today. One of the few days where I am NOT looking forward to going. I’d rather run, in all honesty so I can come home after 30 min and sleep; and feeling like I accomplished something.