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>WLE Course #5< Super-size your Legs

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Hello,

Welcome to the 5th issue of the weight lifting course

Legs are often the forgotten muscle group for novice weight lifters, especially men, who predominately concentrate on their upper body. The phrase “light bulb with pencil legs” is often used to describe individuals who lack proportionality. Not only should you work your leg muscles to gain a proper physique and form, but to gain some of the other benefits associated with the muscles: demanding leg exercises, such as the squat, produce large amounts of the hormone testosterone which helps stimulate growth all over the body. Large amounts of testosterone will stimulate muscle growth everywhere in your body and will also stimulate an increase in your metabolic rate.

There are three main muscles that are responsible for leg movements, and that should be the target of your workout routine: The muscles that control your knee extension are called the quadriceps. Hamstrings, on the other hand, are the muscles that control your knee flexion. The third group of muscles that you should note are the gastronomies (calves) which also control your knee flexion. These three muscles (and others that are not mention here) are important for creating leg movement, and increasing their strength will increase your running speed, make walking and climbing easier and of course create good looking legs.

Let’s begin by taking a look at an exercise for your quadriceps. A very important exercise is the leg-squat. The exercise is considered to be the primary bodybuilding exercise as it involves a large part of your muscular system. Begin by setting up the squat rack and place the bar at a height just below your shoulders. Note that you should not raise your hills while raising the bar, so make sure the height of the bar is not one that would require you to do so. Once the rack is all set, duck under the bar, and position the bar across your shoulders on the trapezius muscles. Grasp the bar and pull your elbows to the rear. Inhale, and slightly arch your back. Keep your eyes level, and lift the bar off of the rack. Move back a couple of steps from the rack and set your feet shoulder width apart, your feet should be pointing forward, slightly angled outwards. Proceed to slowly bend your knees and squat down with your back slightly leaning forward. Make sure your back is straight, as it will help avoid injury. Once your thighs are parallel to the floor, you can extend your legs and return to your starting position (exhale while completing this movement).

The next muscle we are going to focus on is the hamstrings. A good exercise for this muscle group is the lying leg curl. This exercise requires a machine, so ask your gym manager were it is located. First lie on the machine face down, grasp the handles, and straighten your knees while placing your feet under the set of roller pads. Inhale and raise your legs until your knees are bent as much as possible. Exhale as you complete the movement and return your legs to the starting position.

The third exercise involves making your calves bigger. A good exercise for your calves is the seated calf raise, performed on a machine as well. First sit down, and place your legs under the pads. First stretch your heels as far below the level of your toes as possible, and then raise your heel as high as you can under the resistance on your toes. Follow through the movement slowly and in a controlled manner. A good indication as to the effectiveness of the exercise is the burning sensation you may feel in your calves.

More legs workouts you will find at the 10th chapter of "Simple Steps to Get Huge and Shredded" by Shawn LeBrun. Get his book by clicking the link bellow:

=> www.ShawnLebrunFitness.com <=

>> Next:WLE Course #6: Pump Up Your Biceps

All Parts:

- Weight Lifting Course: WLE Course Part One

- WLE Course #2: Basic rules Everyone Should Know

- WLE Course #3: Building an Impressive Chest

- WLE Course #4: Building a Strong Back

- WLE Course #5: Super-Size Your Legs

- WLE Course #6: Pump Up Your Biceps

- WLE Course #7: Build Up Your Triceps

- WLE Course #8: Maximizing Your Shoulders

- WLE Course #9: Solid Abdominals

- WLE Course #10: The Next Step