How to Build Strong Legs

After training clients in the same health club for over 10 years I have developed a set of leg exercises that produce results fast. When I say results I'm talking about gains in size but also similar increases in strength. Having trained some professional athletes and also working in the area of sports rehabilitation I've seen a wide variety of different exercise styles and techniques.

The one exercise I use all of the time in its many forms is the good old squat. I particularly like the heel raised full squat because of the range of motion it creates but also because it loads the Vastus Medialis Obliqus (VMO) portion of the quadriceps muscle which is vitally important for knee stability and strength and power development.

I set this squat technique up so that the client stands on a 4 inch step block with their heels on the block and their toes on the ground. Their feet are placed at hip width apart and the movement is initiated from the knees. Any load is placed in front of the body, whether it is a medicine ball or barbell. I instruct the client to keep their torso upright as they squat down to the floor and keep going until their hamstrings are in contact with their calves before returning to the start position. Usually 8-12 reps of this movement creates a very good overload and the client performs 3 sets.

I have used standing Good Morning exercises for a number of years and like how it effectively conditions the whole of the posterior chain of muscles including the low back, glutes and hamstrings. Most people are very weak through these muscles as they rarely train them but as I discovered during my time working with athletes, sound conditioning of these muscles is required for effective force generation and speed development. I set this exercise up with the barbell across the shoulder blades. I then instruct the client to bend forward from the hips keeping a flat back and braced abdominals. I get them to bend forward until they feel a good stretch on their hamstrings and then return to the start position by using their hamstring and gluteal muscles to drive the hips forward.

The third exercise I like to use to develop strength and power in the legs is the step up. This functional exercise works the quadriceps at the front of the leg along with the powerful hip extensors at the back of the leg namely the glutes and hamstrings. The key set up point with this exercise is to make sure the step block is high enough. Ideally when you place your foot on the block your thigh should be parallel to the ground. Another great tip is to encourage the client to press through their heel as they step up onto the block. This will encourage good gluteal recruitment during the exercise.
I hope you've enjoyed learning about three of my favourite leg conditioning exercises and I hope you get the chance to go and use them in the gym.

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How to Build a Strong and Muscular Chest

As a strength coach of over 12 years I often get asked what are the most useful exercises to train the major muscles of the chest. The large chest muscle is called the pectoralis major and it is found on the upper front part of the chest forming the front wall of the armpit. It is an extremely powerful muscle that can produce a great deal of force and responds to large weights when trained properly.

The most famous chest exercise of the lot and the one commonly used in body building circles is the barbell chest press. The barbell used is usually an Olympic bar which is twenty kilograms in weight. The bar has equal weights added to it on either side. The client then lies down on a bench and holds the bar out above their chest at arms length. Their arms are placed just slightly wider than their own shoulder width apart. The client then begins to lower the bar towards the chest keeping the forearms vertical and their elbows underneath the bar. When the bar touches the chest the client presses the bar away to its start position. This movement is performed for the given number of repetitions in the set.

The next exercise I'm going to describe is a dumb bell chest flye. This time the resistance comes in the form of two dumb bells . Dumb bells come in varying weights from just a couple of kilos to well over 100 kilos each. The client again lies down on a flat bench and holds the dumb bells out at arms length with their palms facing each other. The movement is initiated by bending the elbows and lowering the dumb bells in a wide arc until your hands are level with your chest. By this stage your pectoralis muscles should be on a stretch. The client is then instructed to return the dumb bells to the start position by engaging their chest muscles and bringing the arms together until the dumb bells meet above the chest.

Another great chest exercise is the tried and trusted push up. This can be used to bring about muscular endurance as many repetitions need to be performed. Although external weights can be added to a push up it is generally considered a body weight exercise. It can be performed from the toes or made slightly easier by being performed from the knees. Either way, the set up for the hands should be the same. Which is with the hands placed down wider than shoulder width apart with the fingers pointing forwards. The downward movement is initiated by bending the elbows but keeping the forearms in a vertical position throughout. Once the chest is lowered to a few inches from the floor the movement is reversed and the client pushes their own body away from the floor.

While there are hundreds of different chest exercises I find that these 3 make up a great amount of the chest exercises I prescribe for my clients. I encourage you to give these three exercises a go.

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Prevention Of Gynecomastia In Bodybuilding

Author: nathall

Gynecomastia is not just happen on its formation there are a number of reasons, but in order to understand them we must understand that a prerequisite for its occurrence is a decrease in testosterone levels in the blood plasma, but if we are to be super accurate, the essence lies in the change relationship between plasma levels of testosterone and estradiol in the latter. A consequence of this may be gynecomastia men over 50, infants, teens as well as included in the period of puberty. Gynecomastia is reversible only in the first stage of development (about 3-4 months after the start), and if you fail to take action at this time, the side effects will follow. So the most important rule of treatment of this disease is the timeliness of action to eliminate it. Be wary, as often as possible, try to pay attention to the condition of their breasts and promptly try to make the right conclusions.

The initial stage of treatment of gynecomastia. For these purposes, there are three basic products, which should be known to every bodybuilder.

Clomid
Full name is "clomiphene citrate", it is commonly prescribed to women who have difficulty conceiving. In men, the drug works as an anti-estrogen and gonadotropin simulator, the application of Clomid causes a rise in hormone levels that stimulate the testicles and luteinizing hormone. Studies show that daily intake of clomiphene citrate in an amount of 50-100 mg per day, in the morning or in the evening after a meal, for 2 weeks or more natural testosterone returns to an acceptable level. From Clomid athletes solve two problems at once - block unwanted effects of estrogen and raise the natural level of testosterone.

Tamoxifen
This drug is a estrogen antagonist and it is used to treat breast cancer. By its action is similar to Clomid, it also blocks the receptors for estradiol and increase the production of LH. Therapy begins with 40 mg for the first week and 20 mg for the next 1-2 weeks.

Proviron
Synthetic oral androgen which does not have anabolic properties. Principle all the same, but the difference is, unlike tamoxifen Clomid and Proviron is not blocking the receptors for estradiol, and reduces the amount directly into the blood. Applies to 25mg a day for several weeks. Due to the fact that the mechanism of action of tamoxifen Clomid differs from Proviron, you can combine Clomid or tamoxifen with Proviron. This will reduce the number of estrogen in the blood, as well as at the same time blocks the receptors sensitive to estradiol.

Surgery.
Badly, that have brought themselves to the point ... then you have to go to a surgeon to cut it to you and the breasts removed overgrown breast, it hits you a lot of money, but then you are guilty themselves. There may also be another question, "Is there a chance after such interference occur gyno again?" Yes, gynecomastia may occur again, but the probability of this is very small.

For the prevention of gynecomastia without any harm to the set of mass within the course, you can use Proviron - 25mg/day. Tamoxifen or Clomid also available, but these drugs bulking significantly slow! Listen to your body and remember, it's better not to get those extra pounds than to show off all of their gynecomastia.

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