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Expert Advice Health & Fitness

5 simple tips to get your legs to grow

This picture of me dropping my shorts was taken in February just before my 53rd Birthday and whilst some readers may find this shot gross I can tell you that training your legs ad training them hard is one of the most important aspects too your overall health and fitness !

The simple hack is you need to test and measure your leg workout as doing the same old thing will get you the same old result !

Im not one to go super heavy but if I do for example on the squat rack I make sure my reps are high I personally hate going less that 12 reps so my aim is 20 reps most of the time and get some good momentum !

Here is a few tips along the way

1.. DON’T FORGET STABILISERS

Most guys we see at the gym neglect the smaller stabilising muscles in the hips that prevent injury and ensure correct movement and stability of the hips and pelvis. Without these muscles working correctly, all other movements become less effective and potentially more dangerous. Work the abductors (outer thigh) and abductors (inner thigh) as part of your warm-up prior to squatting so things like hip thrusts and resistance bands also to activate my glutes and also jump on the bosu ball to create some awareness in my lower body.

2. WARM UP PROPERLY

No one loves a muscle Mary and the 10 minutes on the treadmill/elliptical/bike do NOT constitute a proper warm up. Merely doing the cardiovascular warm up has done little to prepare your body for what is about to ensue. Always begin your session with a good 5-10 minutes of active stretching,foam rolling (movement based) then your stabilisation work.

3. USE ISOLATION MOVEMENTS PURELY FOR TONING PURPOSES

Those leg extension and curl machines? This is where they can be properly enlisted. Use light-moderate resistance and work high repetitions on these isolation machines in order to perfect definition on the quads and hamstrings. Be sure to set up your machines correctly (the knee joint should directly line up with the axis of the machine) in order to prevent injuries to the knees.

The leg extension provides a great warm

4. GO DEEP HIGH REPS OR DON’T BOTHER

4. YOUR HEEL’S AND CORE IS WHERE YOU GET THE POWER

Yes that’s right your heels are the secret to keeping you strong and firm during the movement think of them as part of the floor each time you lunge press or squat your pushing from your heels not your front foot try this you be surprised and engaging your core helps keep you strong and think of your belly button pulled into your spine.

5. LAGGING MUSCLE GROUPS SUCH AS CALF’S

Again the test and measure principle applies personally I’ve never trained calf’s (Good Genetic’s)but I know they get a indirect workout with other movements such as lunges and leg press

If your lacking in his area you just need to devote more time in your overall leg session and hit it hard remember to test and measure and doing the same thing will get you the same result..

 

 

 

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