Edited by: Francesco Currò
The title is a bit provocative, but it is not entirely meaningless. No, I'm not one of those presumed coaches derived from Powerlifter more than from Body-builder, who tears his clothes in favor of Squat1. I bow before the Squat as an exercise - especially for the natural - of "general stimulation", but I have some objections to its exclusive application in the training of the legs as I think that "unconsciously" this exercise is never taken to the limit: it is necessary think about balance, not "smash" under the barbell etc.
I do not want to bore you with the boring description of the various leg muscles, their insertions and their actions (there would be pages and pages to be written that do not interest the immediate practical application and that in any case can be found in any physiology text ), so allow me to switch immediately to the practical (is this what interests you or not?).
The training of the legs is very tiring and if we have to - for example, due to a possible lack of development - intensify it we must drastically reduce the workload for the rest of the body. The following are some of the many hypotheses of specialization for this section:
EXERCISES (Table A) | RISC. | SERIES | REPEAT. | Intensity techniques | Rest between the sets | |
1 | Leg curl | 2 x 6 | 4 | 5-7 | + 2 Forced | 3 minutes |
2 | Semi-stretched leg deadlifts | 2 x 8 | 3 | 8-10 | 3 | |
3 | Calf raised | 2 x 8 | 3 | 8-12 | + 2 Forced | 2 |
4 | Press calf | 4 | 15-20 | + Stripping | 1 | |
5 | Hiperextension | 1 x 6 | 3 | 12-15 | 1.5 | |
Exercises 1 and 2 should be alternated with each other | ||||||
EXERCISES (Table B) | RISC. | SERIES | REPEAT. | Rest between the sets | |
1 | Low pulley | 2 x 6 | 2 | 8 | 3 minutes |
2 | Pullover with outstretched arms | 1 x 6 | 2 | 12 | 2 |
3 | Bench presses with 2 handlebars | 2 x 6 | 2 | 8 | 3 |
4 | Crosses on a bench inclined at about 30 ° | 1 x 6 | 2 | 12 | 2 |
5 | Raise your chin | 1 x 6 | 2 | 10 | 2 |
6 | Side risers to the cables | 1 x 6 | 2 | 12 | 1 |
7 | Triceps extensions, behind the head, to cables | 1 x 6 | 2 | 8 | 1.5 |
8 | Biceps, with 2 dumbbells, on a 60 ° inclined bench | 1 x 6 | 2 | 10 | 1.5 |
EXERCISES (Table C) | RISC. | SERIES | REPEAT. | Intensity techniques | Rest between the sets | |
1 | Squat | 3 x 6 | 1-2 | 20 | Rest pauses | 3-5 minutes |
2 | Leg press | 2 x 6 | 3 | 7-10 | + 3/4 half repetitions. | 3 |
3 | Sissy squat | 1 x 6 | 2 | Max | 1 | |
4 | Leg extension | 1 x 6 | 2-3 | 10-12 | + Stripping | 2 |
5 | Crunch with twists | 5 | 15 | 1 |
IL MESOCICLO (to be repeated 2-3 times):
| THE | M | M | G | V | S | D | THE | M | M | G | V | S | D | THE | M | M | G | V | S | D |
TO | B | C | TO | B | C | TO | B | C |
The first two training sessions must be pulled to the limit, while the last week, as usual, is "unloaded": if you feel very tired, do not be afraid to "download" the third week completely, that is, not going to the gym absolutely .
For any variants I refer you, as usual to the chapter, on the Shoulders
ADDITIONAL COMMENTS
If you have problems with the development of adductors in addition to the classic machine (adductor machine) you can run the Squat with the legs well apart (feet even 60-70cm apart) or sumo style deadlifts.
If you are at an excellent level of athletic conditioning you can try, to make the hamstrings more intense, to perform the first 2 exercises of table A in superseries.
As for the quadriceps, you can try one of the following "schemini" instead of exercises 2, 3 and 4 of table C:
superset between the following two exercises
| 2 | Leg extension | 2 x 6 | 2-3 | 7-10 | + 2 Forced | - |
3 | Leg press | 2 x 6 | 2-3 | 12-15 | + 3/4 half repetitions. | 3 |
Or:
| 2 | Leg press | 2 x 6 | 3 | 8-12 | + 3/4 half repetitions. | 3.5 |
3 | Squat with belt 2 | 1 x 6 | 2 | 10-12 | + 2 Negative | 2 |
4 | Leg extension | 1 x 6 | 2 | 8-18 | + Stripping | 1 |
These combinations, among other things, can be good even for those who have problems with the spine. The only care to be taken will be to go easy on the "heavy" intensity techniques given above and to favor the perfect and slow execution: maybe the techniques of continuous voltage and the superlento method can be used.
As for the training of the hamstrings, (always for those who have back problems) I advise you to concentrate on the Leg curl on your feet, avoiding arching your back during the exercise. The techniques to be adopted are the same as those indicated for the quadriceps: continuous voltage and super-slow method.
 |  Francesco Currò, teacher of ASI / CONI, teacher of the Accademia del Fitness, athletic trainer and personal trainer, is the author of the new book " Full Body ", of the e-book " The Training " and of the book on "Multiple Frequency Systems" . For more information you can write to the email address, visit the websites //web.infinito.it/utenti/x/x_shadow/ or //digilander.libero.it/francescocurro/ or call the following number: 349 / 23.333.23. |
