Facts of the case Barbell squat Stand with a barbell resting on your shoulders and traps with your feet about shoulder-width apart. Maintain the natural arch in your lower back and keep your head directed forward. Bend at the knees and hips, letting your glutes track backward to lower yourself. When your thighs are parallel [...]
May be the number one calf-training mistake is picking the wrong parents, because more than any other bodypart, calf size is determined by genetically structured anatomy. Those with high gastrocnemius can suffer thousands of sets and still have “peg legs”; while others, despite never having entered a gym, possess footballs that seem to sprout from [...]
With more meat than a deli counter, and tricked out with vertical ravines and horizontal etchings, quadriceps can be showstoppers. Unfortunately, most bodybuilders never maximize their quads, because they are forever shortchanging their leg workouts. This month, we’ll examine the most frequent quad-training blunders and lay out a course of action for correcting each so [...]
Facts of the case Barbell squat Stand with a barbell resting on your shoulders and traps with your feet about shoulder-width apart. Maintain the natural arch in your lower back and keep your head directed forward. Bend at the knees and hips, letting your glutes track backward to lower yourself. When your thighs are parallel [...]
If you’ve been making less than stellar increases with your heavy weights lately, consider revamping your power training to include unilateral movements. “Unilateral training for your lower body is an excellent way to break through plateaus,” according to Tom Seabourne, PhD, author of The Pocket Idiot’s Guide to Great Buns and Thighs (Alpha, 2006). He [...]
Dear FullyFlexed, For the most part, my leg training is coming along fine and my lower body is solid. However, I’ve noticed that my glutes and upper hamstrings aren’t as thick as my quads and lower hammies. Here’s my current leg training, which I do 1-2 times a week. Can you help? Sincerely, Lacking Up [...]
In an era when most bodybuilders turn pro in their 30s, two questions keep cropping up. Where will the next young phenom come from? And who’s the next Lee Haney, Shawn Ray or Lee Priest with a world-class physique and in his early 20s, with many years to improve? The answers are: a gym in [...]
When it comes to the squat, many lifters consider it first and foremost a quadriceps exercise Some know it hits the hamstrings and glutes just as well. But very few lifters ever consider the calves’ involvement in the squat. World-class squatters know that the calves play a big role in squatting big: When you come [...]
Toes in vs toes out vs straight ahead The longstanding debate on calf training is whether to turn your toes in or out during calf raises, or whether it’s best to keep them aimed straight ahead. Hypothesis Pointing your toes in while doing calf raises will hit the outer calf. Pointing them out will hit [...]
Male weightlifters want to be bigger and stronger. Female weightlifters want to sculpt and tone their thighs and buttocks. The number one way to make that happen? Train your legs with complex free weight exercises. Your legs are the largest group of muscle in your body. They are the foundation of your strength and power. [...]
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