Athletes know that it is difficult to train legs, but for the harmonious development of the body it must be done. Learn about the maximum contraction leg workout program. Practically more than one athlete does not like to train legs. This is due to the fact that these muscles are very difficult to develop and require a lot of effort. But there are also those athletes who managed to find an effective method. The most effective is hard training.
Of course, this implies heavy loads, the duration of which should be limited. Otherwise, you can fall asleep into a state of overtraining. Training the legs with the maximum contraction system involves working to the limit of your capabilities and for this reason you should stock up on the courage to overcome the pain that will inevitably arise after exercise.
Leg muscles anatomy
For the harmonious development of the legs, it is necessary to load 12 muscles and calves. The front of the thigh includes four muscles: the outer broad, the middle broad, the rectus femoris, and the inner broad. This entire muscle group is called the quadriceps.
The external broad muscle is located on the outer surface of the thigh. The middle broad muscle is on the inner one above the patella. Between these muscles is the internal broad muscle. Extension is the most effective exercise for the quadriceps.
The inner surface of the thigh consists of five muscles, and the largest is the adductor, starting from the pubic bone and extending to the femur. The first simulator for this muscle group was Nautilus, created by the company of the same name. Now there are many simulators designed to develop the inner thigh.
The biceps of the leg is located on the back of the thigh and consists of three muscles: the biceps femoris, the semimembranosus, and the semitendinosus. Most athletes forget about this group. Deadlift affects the hamstrings to some extent, but to a lesser extent. Only leg curls are effective.
The essence of the maximum reduction system
Most athletes constantly count the number of repetitions, thus assessing their achievements. However, it is much more effective to increase the intensity of training using maximum contraction leg training. It involves loading the muscles over a period of time.
Strength and muscle mass increase with powerful muscle contractions. If the muscle has reached its maximum contraction, then further movement will be simply impossible, since the maximum number of muscle fibers has already been involved. This system is also very effective due to the impact on the target muscles for about one minute with their maximum contraction. This period of time is exactly when the muscle uses all its anaerobic capabilities.
All other training methods affect the muscles with different intensities, and in the maximum contraction system, the intensity remains constant throughout the entire set. It should be noted that when using this technique, the intensity will be as high as possible.
It should be remembered that when performing the movement, you should be as careful as possible, bringing the muscles to full contraction. The movement should be slow and jerks should be avoided or inertia should be used. When the maximum contraction is reached, you should pause for a duration of 45 seconds to one minute. After the muscle has reached its maximum contraction, then the failure will occur quickly enough, since the muscle is no longer able to continue to withstand the load. This increases the effectiveness of the training.
Leg muscle extensions
Position yourself on the simulator and put your shins behind the rests. The head and shoulders should be straight. Straighten your legs until the muscles are fully contracted, but do it slowly. At the point of maximum contraction, pause for 45-60 seconds. When you feel that you are no longer able to keep the knee joints off, reduce the working weight by 20 percent. Repeat the exercise, and after completing it, immediately proceed to the next.
Adductor trainer
Take the starting position in the simulator. Your feet should be in close contact with the supports, with your shoulders and back against the back of the machine. Move your knee joints slowly. In this case, the movement should be performed with the hips. When the knees are as close as possible, a pause of 45-60 seconds should be made or until failure occurs. After you can no longer keep your knees together, reduce the weight by 20 percent and repeat the exercise. When finished, skip to the next one.
Leg curl
Sit face down on a leg curl bench. The ankles should be under the supports. Begin to slowly bend your legs so that your heels touch your buttocks. Pause, after which you should reduce the weight and repeat the exercise.
By the time the third exercise is completed, you will already feel significant muscle pumping. But for the full development of the legs, all the remaining muscles have to be loaded. Remember that for each movement at the point of maximum muscle contraction, you should pause for 45-60 seconds. It is possible that muscle failure will occur earlier.
Here's a list of the most effective exercises for other muscles:
- Calf muscles - standing toe raises;
- The lats of the back - the Nautilus simulator or pull-ups;
- Trapezoid muscles - shrugs;
- Deltas - lifting arms with dumbbells to the sides;
- Chest muscles - hand reduction in the Peck Dec machine;
- Triceps - straightening the arms back in a slope;
- Biceps - pull-ups, bottom grip;
- Press crunches.
You can visually familiarize yourself with the technique of performing the most effective exercises for training legs in this video:
