Burns are little partial movements. Let's say I'm doing leg extensions, and can't go that much more. I jerk the weight up once more, and I find the area where it hurts the most, where it's hardest to keep the weight, then I move the weight on and down at a quick pace, within a very restricted range of movement. I usually do 8-15 burns. I finish the exercise off this way, and I feel that it is an extra growth factor. I think I use burns to a larger extent than other bodybuilders. Most guys do it for calves, but I think burns are useful for most exercises, for all body parts. How I got started with burns was I was a tittle bit lazy about doing full range movements, and I did a few burns at the end, to make up for not going all the way. Now 1 try to go all the way first, then do the hurnsi
Now that I've really pro-exhausted my thighs, I'm ready for front squats. When you squat, you shouldn't lock out at the top. If you don't lock out, you keep constant tension on your muscles. Come up only about three-quarters of the way, then start down again, to just above parallel.
After the front squats, I throw in a couple more exercises for the front thighs, usually leg presses and/or Hack.
For many bodybuilders, legs are the most difficult body part to train. Some men's gains are so slow that they are ready to throw in the towel before they ever get to that first contest. other bodybuilders gain fast, but end up with logs looking like tree trunks, with no shape and no definition. The leg program I will outline for you is a straightforward approach to leg development that will automatically bring you size and shape and definition. It will take considerable concentrated effort on your part, but results will be yours!
Do yourself a favor by starting out with a pair of athletic shoes with good orthopedic construction so that your arches are well supported. The shoesi should be ventilated, with tiny holes for - : air to pass through. I prefer all-cotton ' socks because synthetic socks cause my feet to sweat too much.
' Also, if you have knee problems, you should wear a knee strap while working out, but never when you're not working out. Otherwise, it will weaken your muscles around the knee because the knee has all this wonderful support and doesn't need to work.
When I was a beginning bodybuilder, I was often very stiff following workouts. Then some older and wiser bodybuilders taught me the value of warming up before heavy lifts. Now 1 warm up with stretching exercises and free squats, and I never feel stiff anymore.
Leg extensions always follow my warmup exercises. I do the extensions first to pre-exhaust my thighs before going on to front squats. That way I can get good results with less weight on the squats. I do leg extensions all year round.
I do strict reps, cheat reps, and burns.
During most of the year I do one or the other during a workout, but before a contest I do both. The Hack squats are good for the upper thigh, and I feel that leg presses give a roundness to the entire thigh area. t personally feel the presses the most in the lower inside of my thighs.
Next come leg curls on the Nautilus leg curl machine. I do three nr four sets and finish off with many burns. Leg curls are groat for the hamstring. You have to be sure to curl each rep as high as you can and have your legs straight out at the lowest part of the movement. But if you don't keep your buttocks and torso on the bench at all times, you are wasting some effort.
When doing squats, presses, extensions, and curls, you can work different areas of your thighs by shifting your feet. When your toes are pointed out, you are working your inner thigh. When you point your toes inward and have your knees close together, you are working your outer thigh. However, I am careful about not overdoing the angles - it can put too much pressure on the knees.
My thigh routine is rounded off by doing lunges, usually with 25 pounds. Lunges help give me a good stretch and function as a finish-off movement, as well its a "warm down" exercise.
I no longer train my calves on the standard standing calf machine. Too much weight is on the shoulders, and it compacts the spine and nerves. Sot now use the Nautilus standing calf machine where I don't have the weight on my shoulders. I use it in combination with the seated calf machine to best work all parts of my calves.
I think a bodybuilder has to be extremely careful to work his calves from all angles. With your toes pointed in, you are working the inner head. Your whole calf is worked when toes are pointed straight, and when they're pointed out, you are emphasizing the outer head of the calf.
Bicycling and Jogging
Maybe it's because I'm from Europe where it's so popular, but I'm a very firm believer in the value of bicycling. Bicycling enables me to eat more, to keep my size up, while at the same time stripping my body of fat. I ride 10-15 miles a day.
I sometimes jog from 1-5 miles a day, but I really prefer bicycling because it's easier on the knees. When I jog, I am careful to stay off pavement - I was having trouble with leg inflammation from jogging on concrete. Jogging on sand is ideal. It's exhausting, but really helps your definition just prior to a contest.
You have to use common sense with bicycling and jogging. If you do either one too much, you will "lean out." If I find myself dropping too much weight, I cut back on the miles.
Naturally, you really want to show off those well trained legs on the posing platform. Yo might start your routine by flexing each leg individually, twisting it, showing it from different angles. You can do this for up to 15 or 20 seconds. When you are practicing your posing, learn to tense your legs and get all the striations out while doing front poses, such as the double biceps. When you're doing a most muscular, put one leg in front of you and flex it hard during the pose.