For some people leg day is hell...😞😞
But for me it's heaven....❤❤
Thanks for capturing the video @prashanthprachi
Uffffffff 150kg leg press my legs got fucked up...😂😂
#gymlife#legdayworkout#150kgs leg press
Close grip smith bench.
Always hit this variation of 1 & a half reps ever since my good friend @matty.townsend showed me absolutely destroys the long head of your triceps keeps content tension in the muscle
✅ Set yourself up on the bench so that your elbows can be nicely tucked into your sides but not harsh on the elbows.
✅ Using anover thumb grip come down to your chest press up half a rep then back down to touch the chest then back up again for 1 full rep
✅ Squeeze the triceps hard at the top and make sure to control the eccentric
Train smart. Look good.
Note to Self: #legdayworkout after an intense #HIIT sprint session the previous morning will most definitely qualify as a challenge. Maybe even a form of torture 🤔 What can I say- guess I'm just a masochist 😈 Down another pound today & feeling pretty great 👌🏼 I can choose to pick at my obvious flaws or just be glad I'm not where I was over the summer and know I'm moving forward #beyourowngoals
Great post by @gym_inspiration_idol to help structure your leg day workout. Here’s what they had to say:
🏋🏻Quads👉🏻 4 muscles = VL, VM, VI & RF. Although VL VM & VI are strong knee extensors, research favours the squat over leg extensions to develop them (Signorile et al., 1994, Ebben et al., 2009) BUT if you were to only squat RF might lag behind as it gets little activation in the squat, so to best hit the RF and FULLY develop the quads, leg extensions have shown to be best (Ema et al., 2013, Ebben et al., 2009). The lunge also elicits high activity in the quads & also the glutes (Pincivero et al., 2000). So for total quad development, we recommend a squat/legpress, lunge/split squat & an extension✅ . 🍑Glutes👉🏼 You’ve already squatted & lunged but to hit the glutes one more time we advise a thrust as they have been shown to have the greatest glute activation over ANY other deadlift variation (Andersen et.al., 2017). So, thrust for the BOOTAY✅ . 🍖Hamstrings👉🏼 3 muscles = ST, SM, BF(long & short head) BUT research shows that their activity during squats & leg presses are relatively modest therefore, for maximal growth, we advise you incorporate further single-joint movements like the RDL & curls to really develop the hammys (McAllister et al., 2014)✅ . 🤙🏼Tag a friend for a chance to win a free training programme! DM me with any fitness questions📥
Today was Hams & Glutes
focusing on getting that mind to muscle connection!
So it's not quad city ✔Seated Ham Curls ✔Reverse Hack Squat
✔Abdductor Machine ✔Wide Stance Squats (low weight glute focus) 💜💗💜