[1/6]Strength Training ~ Legs[1/6]

Vitek's Training Guide

Hello, welcome and thank you for reading atleast my introduction. I'm Adam, and I train for under 90kg weightlifting. I occasianly also compete in powerlifting, but only in the offseason when I tend to bulk up to 110kg+. I am very relgious with my training and diet and it tends to play a very big deciding factor in my day to day decision making.
I train 4 days a week, my training splits are as follows:
Monday - Chest, Triceps & Calfs
Tuesday - Back, Biceps & Lower Abs
Thursday - Legs & Upper Abs
Saturday - Shoulers, Traps & Upper Abs

I will be writing 6 guides in total, one for each day of training, another for nutrition, supplementation and stretching and the last for gear, equipment and specialised techniques.

Exersize one ~ Squat
Declared 'The king of exersizes' by most. It is the hardest, most effective leg building movement known to man. Remember to keep your back straight and squat deep, with your knees below your bum.
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Exersize two ~ Leg press
I find the leg press to be as effective as the squat, but it focus' more on size rather than strength. It is classed as an isolation movement. It is widely debated on how low your legs should drop, but I follow the same key rule as I apply to my squats: knees below your bum.
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Exersize three ~ Leg extension
The leg extension is aimed at bringing out the sirations of your Quads, which are the rips and spaces between the four muscles located in your thigh. Remember to hold the movement at the top of the rep.
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Exersize four ~ Seated calf raise
Another isolation exersize, these along with standing calf/donkey calf raises do wonders increasing your overall lower leg strength.
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Exersize five ~ 90 degree leg raise
I do these to finish up my workout. They concentrate on the two lower sections of your abs. To up the resistance of the exersize, place a dumbell between your feet.
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THANKS FOR READING!
NOTE: If you add my MSN I will more than happilly build you a custom workout towards the goals YOU want to achieve/what you have access to!​

 

Bump :'(?

 

Excellent guide. One of the best I have seen on Sythe aimed at specifically leg strength training.

Visually, the guide is a little sloppy, you have some centered, some not, a big of awkward disparity in the sizing, and could have used some different colors to make it more appealing. Not bad though.

The guide itself is good though. The breakdown you have of weekly lifting is similiar to mine in which you break down the various muscle groups (I do push muscles one day, legs/core, then pull muscles, break, repeat).

I would suggest going into slightly more detail about squatting, as squats are not only the most effective method of building lower as well core muscular strength, they are also one of the most difficult lifts for new comers to acquire proper form in. Perhaps add a note about spotters, and other elements of good form.

Outside of that, guide is pretty solid. Well done.

 

Thanks alot nate, will edit all when I put the next one up.

 

~Bump!