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  1. #1
    abbas's Avatar
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    Why train the Legs?

    LEGS

    Muscle Groups: Quadriceps, Hamstrings, Calves & Gluteus Maximus.

    Why train the Legs?


    They constitute the largest muscle groups in the body.

    If you want to have a holistic approach to strengthening your musculoskeletal system, then you can not ignore the legs and they become more important to train than any other part of the body, owing to their sheer size. A person with strong legs and a weak upper body is always stronger than a person with weak legs and a strong upper body.

    Apart from strengthening the musculoskeletal structure, weight training also happens to be a great fat loss tool.

    Weight Training achieves Fat loss through 2 distinct ways.

    The first way is the body’s direct response to the breakdown in muscle tissue that intense weight training achieves. The direct response is that of carrying out Repair work or rebuilding the damaged tissue. The body will try and adapt to the stress put on it by weight training by not just repairing itself to its former self but super compensating and making the muscle cells bigger (Hypertrophy) than they originally were. This is done so that the same level of stress provided by a particular level of intensity can not cause the same damage again.

    Thus intense weight training causes damage to the muscle cells and at the same time triggers off the repair work of the damaged muscle. This repair work requires a lot of calories. Thus the body burns calories at an accelerated rate even after the cessation of the workout. This is termed as the After-Burn. This goes to show that intense Weight training increases the Basal Metabolic Rate (BMR), which is the rate at which the body burns calories at rest.

    It is logical that the amount of After Burn will be dependant on the amount of surface area of the body that needs repairing. Hence the larger the damaged muscle the greater the After-Burn. To put it more simply, a damaged quadriceps will cause a greater afterburn than a damaged Triceps.

    Hence it would be fair to conclude that the greatest After-Burn is achieved while training of Legs, since the largest muscle groups in the body happen to be part of legs (The Gluteus Maximus happens to be the largest muscle in the body).

    So if fat burning is your goal then you can not afford to not train Legs.

    The second pathway through which Weight training promotes Fat loss is after Hypertrophy is achieved. Given the fact that during the repair process sufficient rest and protein is given to the body, lean tissue growth will occur. Muscle being an active tissue requires a lot of calories to maintain it self. Hence a 5% increase in Lean tissue can cause a 25% increase in BMR. The larger the muscle in which Hypertrophy is achieved the greater the increase in BMR. In other words if the Quadriceps get bigger the consequent increase in BMR will be much higher than if the hypertrophy were to occur in the Deltoids.



    All said and done whichever way you look at it, ignoring Legs in your training regime is a grave mistake.


    train, eat ,sleep and grow'.

    A b b a s'.

  2. #2
    abbas's Avatar
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    Which exercises are best for training legs?

    Which exercises are best for training legs?

    Strength point of view?
    Fitness point of view?
    Fatlose point of view?

    I believe- when it comes to training legs nothing beats:

    1. Squats
    2. Lunges
    3. Step ups
    4. Hack Squats
    5. Stiff leg dead lift
    6. Calf raises both- standing and seated- period.

    No matter wat u guys say on this i believe the only way to achive fat lose, weight gain and hypertrophy is high intensity training with power and compound movements- end of discussion

    A b b a s'.

  3. #3
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    ahhh good job?

  4. #4
    Malvino is offline New Member
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    I gotta say this is a strong arguement for a statement that is used so heavily around here.

    amazin post

  5. #5
    abbas's Avatar
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    Smile

    Quote Originally Posted by Syndicate
    ahhh good job?

    thanx bro'.

  6. #6
    diesel21's Avatar
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    true

  7. #7
    abbas's Avatar
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    Back Training quiz for real bodybuilders'.

    Question 1: Takin wide grip on any back exercise will help in?

    Question 2: Narrow grip pulldown or rows helps in?

    Question 3: Name the isolation movement for the back?


    A true bodybuilder who knows exercise science wil answer all the 3 questions with scif reasons'.- come on guys this is real bodybuilding science lets do some brain storming on this real stuff so we all learn and benefit rather then talkin abut exercise tech used by weekend warriors who do nothing but sit on the comp and talk like experts and give opinion…

    A b b a s'.

  8. #8
    abbas's Avatar
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    Smile

    Quote Originally Posted by diesel21
    true


    hey dIeSeL bro thanx'.

    lets make this thread Educational.

  9. #9
    bluethunder is offline Anabolic Member
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    Quote Originally Posted by abbas
    Question 1: Takin wide grip on any back exercise will help in?

    Question 2: Narrow grip pulldown or rows helps in?

    Question 3: Name the isolation movement for the back?


    A true bodybuilder who knows exercise science wil answer all the 3 questions with scif reasons'.- come on guys this is real bodybuilding science lets do some brain storming on this real stuff so we all learn and benefit rather then talkin abut exercise tech used by weekend warriors who do nothing but sit on the comp and talk like experts and give opinion…

    A b b a s'.
    So what is your point? Are you attempting to be the know it all?

  10. #10
    Syndicate's Avatar
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    No I think he read someothers peoples threads, and based off their answers found they might not know the science behind the lifting techniques used today.

  11. #11
    Syndicate's Avatar
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    1.Wider lats

    2.Middle back

    3. Wide grip pull-ups / good mornings?

  12. #12
    abbas's Avatar
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    Smile

    Quote Originally Posted by Syndicate
    1.Wider lats

    2.Middle back

    3. Wide grip pull-ups / good mornings?

    Sorry if ive sound tat way but i dont mean to sound like an expert myself and make u guys feel like dumb and ive not taken this shit from other threads and its not someother peoples stuff- its my own 10yrs hard work- i myself been workin as a training director for a fitness academy and been taking classes on exercise tech and exercise science- anyways i thought it will be fun sharing it- sorry to hurt ur egos- take care'. catch u guys later'.

    A b b a s'.
    Last edited by abbas; 05-10-2005 at 07:29 PM.

  13. #13
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    100% true

  14. #14
    abbas's Avatar
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    Quote Originally Posted by Syndicate
    1.Wider lats

    2.Middle back

    3. Wide grip pull-ups / good mornings?


    Question 1: Takin wide grip on any back exercise will help in?

    Answer: Wide grip exercises such as lat pulldown, seated row etc, where the elbow travels away from the body with a pronated wide grip- works upper part of lats. For example: Teres Major, Teres minor, Rhomboids and traps.

    Question 2: Narrow grip pulldown or rows helps in?


    Answer: Taking a narrow supinated grip in any back exercises where the elbow travels close to the body puts emphasis on overall lats. For example: Latissimus Dorsi, traps and the so called mid back plus every possible underline muscles such as Teres Major, Teres minor, Rhomboids and others…


    Question 3: Name the isolation movement for the back?

    Answer: pullovers- the only isolation movement for the back…


    Note: You can either train uppearback or overall back period there is no in-between, there is no such thing like taking narrow grip rows for lower lats or mid lat or taking wide grips to increase the width of the lats- its very simple wide grip gives u less range of motion and narrow shoulder width grip gives u better range of motion- see Dorian Yates back tatz the result of scfi training…. end of disscussion


    A b b a s'.
    Last edited by abbas; 05-12-2005 at 12:48 AM.

  15. #15
    Syndicate's Avatar
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    Abbas you were'nt hurting anyones ego, we just were'nt sure where you were going with the topic.

  16. #16
    abbas's Avatar
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    Smile

    Quote Originally Posted by Syndicate
    Abbas you were'nt hurting anyones ego, we just were'nt sure where you were going with the topic.

    thanx for understanding bro'.



    A b b a s'.

  17. #17
    abbas's Avatar
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    back day'.

    Did back today- nice short and intense… had only 1hr to finish the training coz the gym was shutting- so me and my training partner we did:

    1: Deadlift 3 sets of 6 to 8 reps
    2: One arm dumbbell row 2 sets of 10 reps
    3: Shrugs 3 sets of 10 reps
    4: Good Morning 2 sets of 10 reps
    5: back extension 3 sets for failure


    Post-workout I took 5gm Glutamine, 5 gm Creatine and 40gms whey protein.

    I know I skipped lat pull down, seated row and other stuff…

    My actual back workout is this:

    1: Hammer Strength pullover
    2: Hammer Strength pulldown
    3: Hammer Strength one arm row
    All Dorian style 
    4: lat pull down
    5: shrugs
    6: Dead lift
    7: Good morning
    8: Back ext

    All 2 sets of 10reps

    A b b a s'.
    Last edited by abbas; 05-12-2005 at 02:08 PM.

  18. #18
    Syndicate's Avatar
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    No problem

  19. #19
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    Will doing sqats or leg presses release testosterone more so than working other parts of the body?

  20. #20
    Slic4788 is offline Associate Member
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    Quote Originally Posted by CrazyKC
    Will doing sqats or leg presses release testosterone more so than working other parts of the body?
    Squats and bench presses are great for testosterone release, since they're hitting the major muscles.

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