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Submitted by: Mickys Hart
Squat Efficiency……
The easiest method to learn to lift effectively would be to have an knowledgeable lifter (not some pencil-necked ‘trainer’ employed by most gyms around these days, who are generally even frightened of performing concentration curls, let alone squats) to instruct you. Failing that, you will have to refer to magazine posts or even other literature. In a nutshell, this is one way you should squat to put optimum stress about the thigh muscles; this is recognized as the ‘high-bar’ or ‘bodybuilding’ squat.
1) First, have a bar put in place on a set of squat-racks at shoulder level, packed with the required poundage. Grasp the bar with your palms, perhaps 6 inches roughly outside your shoulder width, and duck your head under the bar, and let it to rest across your trapezius muscle tissue on your upper back, across the shoulder girdle, in a position that seems comfortable to suit your needs. Position the feet facing very slightly outward to the side, approximately shoulder width apart.
2) Do not allow the bar rest too low down your back, or more of the tension will be transferred to your lower back and glutei ( bottom) – this is actually the power-lifting style squat, and together with a wider than usual stance, allows better leverage for moving heavy weights, however affords much less training stress to the upper thighs.
3) Once the bar is at a comfortable position, consciously tense up the muscle tissue in your legs and back again, and raise the bar from the racks, keeping erect, and never permitting yourself to bend forward, or even curve your lower back forwards.
4) Fix your eyes over a point on the wall facing you at eye-level, and keep focused on this point as you descend into the deadlift.
5) Squat down, maintaining your lower back flat, as well as head up, until your thighs reach parallel to the floor, or just below parallel.
6) Next, without bouncing at the bottom of the motion, drive upwards until you are stood erect. Do it again for the wanted number of repetitions.
Stiff-leg Dead-lift Performance……
The actual hamstrings (or leg-biceps) are the muscles located at the back of the thigh, and therefore are extremely important both in relation to lower-leg strength/stability, and to the look off the leg as a whole, and so shouldn’t be neglected in your training. A big difference in the durability of the hamstrings to your quads often means nasty personal injuries in e.g. any time performing the squat, so do not ignore those leg-bis!!
The actual stiff-leg deadlift is a very essential hamstring exercise if done correctly and, combined with seated as well as standing leg-curl, will greatly develop this muscle mass group. The easiest method to perform this particular exercise is in a style named ‘Keystones’ by Dr. Fred Hatfield PhD, who has squatted more than 1000 lbs in the past, therefore knows a thing or two about lower-leg training, you may guess. If you have ever seen the Keystone Cops, the importance of the name to the position you must adopt will be clear. Basically, remain erect in front of a barbell packed with a suitable weight, and also lift the weight as if you do a conventional deadlift, keeping your head upward and lower back flat. To begin the Keystones, while standing erect with the pounds in your hands, bend the legs slightly while keeping a powerful inward curve to your lower back, and adhering your rear-end out as far as you are able to (- seems funny however this works!!). Then flex forward at the waist, maintaining your legs a little bent together with your knees just unlocked. Return to an upright posture.
In case you are doing this correctly, you should really feel an incredible stretch in your hamstrings upon lowering the weight, and in the positioning described you shouldn’t be able to allow weight drop below mid-shin i.e. you will not be able to lower it all the way to the ground. If you’re able to, then you are allowing you’re lower back to round out, and are risking injury. This particular exercise works the hamstrings towards the limit, if done correctly. The weight you employ for your work sets will vary depending on you’re strength degree, however constantly warm-up with a lighter weight to start with!!
Mick Hart – Hardcore bodybuilder – expert Muscle Growth Tips and training , author of two anabolic steroid best selling books, steroids and bodybuilding magazine publisher. Steroid Training Advice and Muscle Building Workouts to develop SAFE huge muscles.
About the Author: Mick Hart – Hardcore bodybuilder – expert
mickhartblog.com/
and training , author of two anabolic steroid best selling books, steroids and bodybuilding magazine publisher. Steroid Training Advice and Muscle Building Workouts to develop SAFE huge muscles.
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