PURPOSE OF EXERCISE: To define and shape the front of the thigh. Leg Extensions are great for getting really deep definition in the thighs without losing size, and especially for developing the area around the knees. EXECUTION: (1) Using one of the various Leg Extension machines, sit in the seat and hook your feet under […]
Category Archives: Training
PURPOSE OF EXERCISE: To develop the front of the thighs and glutes. EXECUTION: (1) Holding a barbell across the back of your shoulders, stand upright with your feet together. (2) Keeping your head up, back straight, and chest thrust out, take a step forward, bend your knees, and bring your trailing knee almost to the […]
PURPOSE OF EXERCISE: To develop the lower area of the thigh. Hack Squats are a good movement for working the lower range of the pressing motion. EXECUTION: (1) Depending on the design of the machine you use, either hook your shoulders under the padded bars or take hold of the handles. Your feet should be […]
PURPOSE OF EXERCISE: To build the mass of the thighs. If Squats have a disadvantage, it’s the pressure they put on the lower back. Doing Leg Presses is a way around this that allows you to work the legs with very heavy weight. EXECUTION: (1) Using a Leg Press machine, position yourself under the machine […]
PURPOSE OF EXERCISE: To isolate the lower quadriceps. Although this movement is called a Squat it is very close to a Leg Extension in the way it affects the legs. You will feel a lot of stress right down to where the quadriceps insert into the knee. EXECUTION: (1) Stand upright, feet a few inches […]
PURPOSE OF EXERCISE: To work the legs, with special emphasis on the thighs. Front Squats develop the outside sweep of the quadriceps. EXECUTION: (1) Step up to the rack, bring your arms up under the bar, keeping the elbows high, cross your arms and grasp the bar with your hands to control it. Then lift […]
PURPOSE OF EXERCISE: To develop extra mass and power in the thighs. EXECUTION: This exercise is done the same way as regular Squats except you go only halfway down, which will enable you to use more weight.
PURPOSE OF EXERCISE: To develop the thickness of the triceps, especially around the elbow. Dips are often thought of as a chest exercise, but they can be done in such a way as to hit the triceps really hard as well. EXECUTION: (1) Taking hold of the parallel bars, raise yourself up and lock out […]
PURPOSE OF EXERCISE: To work the entire triceps and separate the three triceps heads. EXECUTION: (1) Sitting on a bench, take a dumbbell in one hand and hold it extended overhead. (2) Keeping your elbow stationary and close to your head, lower the dumbbell down in an arc behind your head (not behind the shoulder) […]
PURPOSE OF EXERCISE: To develop the triceps, especially the upper area. EXECUTION: (1) Stand with knees bent, one foot in front of the other, putting one hand on a low bench for balance. Take a dumbbell in the opposite hand, bend your arm and raise your elbow back and up to about shoulder height, elbow […]