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Balanced Training Recommendations


1) Perform an equal number of exercises with the same relative intensity between opposing muscle groups (eg, back and chest, hamstrings and quads, biceps and triceps). If you already have a deficit, try to do more sets on the weaker/disregarded bodyaprt until you have achieved better balance. Then train bodyparts equally.
2) To bring your training into balance, focus on isolation (single-joint) exercises while also modifying the compound movements that target the various muscle groups. For example some exercises, such as the squat and leg press, are generally regarded as quadriceps moves, even though they absolutely involve the hamstrings and glutes. However, by altering foot placement (wider, higher on platforms etc.) you can shift the emphasis to the less involved hamstrings.
3) If you have an existing deficit between opposing muscle groups, spend some extra time stretching the stronger muscle group and strengthening the weaker one.
4) If you find a specific bodypart to be particularly stubborn at responding to an adequate training stimulus, consider adding an extra day (or two) specifically dedicated to working the stubborn bodypart until it catches on.

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Quad Routine


Quadricep Anatomy

This is a legs routine, designed to build new size, strength and detail into your quads.

Leg Extension – 4 sets, 30, 25, 20, 15 reps superset with
Bodyweight Walking Lunges – 4 sets, 24 steps

Leg Press – 4 sets, 20, 12, 10, 8 reps superset with
Bodyweight Sissy Squat – 4 sets, 15 reps

Hack Squat – 4 sets, 15 reps superset with
Bodyweight Squat – 4 sets, 20 reps

Make sure when doing bodyweight squats take them to parallel then come to a point just short of full lockout to keep constant tension in the quads.

Rest 1-2 minutes after each superset grouping.


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Should I Train My legs Even If I Don’t Compete?


It is very important for the ego to train legs heavy and hard. Not everyone can do it. A true warrior works the legs, knowing they will be sick after the workout. It is not that some athletes do not want great legs, it is just that they do not want to go through the pain it takes to get them. That is how you can tell who is really serious about putting in the work necessary to build a complete physique.


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Feel Sick After Leg Day?


I don’t consider myself a crazy lifter but even with my basic leg routine – squats, romanians, curls and extensions, I leave the gym feeling sick on leg day. What gives?

Legs are the biggest muscle group we have. In order to fill them up with blood, that blood has to come from somewhere else and that means up top. It takes a lot of blood to fill up the leg area, it takes so much that it can literally make your nauseous. I usually feel nauseous after every leg workout. Do not be afraid of it, you will get past it. It usually takes about a month of two for you to become accustomed to it, but it will never fully go away. It is also a matter of food. With hard leg training, you are burning through your energy stores (glycogen) faster, so your blood sugar can get low rather fast. I get lightheaded no matter what I am eating, so I always try to make sureI have enough fuel in the tank to make it a bit easier. You might try eating a bit more complex carbohydrates the day before training legs to see if that helps.


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Just Started Exercising and Experiencing Soreness?


I just started lifting weights for the first time and I have been incredibly sore. I know I should expect some soreness, but how much is normal?

Some people, even experienced athletes, get extremely sore when they start a new program, and that is perfectly normal. The pain you are feeling is called delayed-onset muscle soreness, or DOMS. DOMS usually peaks 24-72 hours following a tough workout. This soreness is the result of all the micro damage you have done in the muscle, but through the repair of that damage you develop size. Some people can be sore for up to a week, especially from leg training. After a few months of workouts you will know how much soreness is normal for your body. Then you can adjust your training to reduce it. You can also reduce soreness by paying attention to your warm-ups, doing some post-workout stretching and getting massages. You should also pay close attention to your body. If your soreness is accompanied by swelling, lack of strength or sharp pains, you may be injured and should seek medical attention.