Sangram Chougule, the ace bodybuilder of global fame bursts myth behind effective leg workouts. He explains that although squatting is the mother of all the exercises, there is no thumb rule that without doing squats one cannot develop leg muscles. He has been a world bodybuilding champion twice, and hasn’t done squats for more than 8 years. He said that he prefers working out on leg press instead because with it you can cover your quads, calves, hamstrings and glutes, all with wonderful results. He assures that if you get to know this technique then you can develop your legs with lesser chances of injury. He goes to the leg press machine and then tells further that you might be sitting or making your torso stay in one position here but you are going to change your leg position that will change muscle contractions. There is only one formula behind developing your muscles and that depends on what muscles and how much you are contracting in different workouts. The contractions increase the blood flow in that particular area and hence, you get those bulging muscles.
Sangram also states that the amount of weight doesn’t matter, you can start with light weight, what is important is what you can do comfortably with full range of motion.
10 Giant Sets – Quads 15 to 25 reps, Hamstrings 15 to 25 reps and Glutes 15 to 25 reps
Quads – 10 X 15 to 25 reps
Take your position at the leg press machine. After placing your legs in position parallel at shoulder distance, you have to let the pressure come to your quads and take your legs down slowly only till your glutes do not move up. Move your legs only to that range of motion where your hips do not move up from the machine’s seat. Keep your torso stable and move legs only.
Hamstrings – 10 X 15 to 25 reps
On the leg press machine, keep your legs wide apart. Since your legs are apart, the range of motion will automatically increase. Now do the leg press with this full range of motion, feeling the pressure and contraction on your hamstrings. Avoid doing this exercise too fast. Here, you are exercising all your leg muscles at one go.
Glutes – 10 X 15 to 25 reps
Position your legs straight upwards in the middle of the leg press machine’s leg plate. Now perform leg press with constricted range of motion, taking the legs down till they are comfortably moving and then push it up again. This targets hamstrings as well.
Sangram does this much to have strong and magnificent leg muscles. He does all the different workouts on the leg press machine targeting different leg muscles without taking rest in between. If he is preparing to compete then he does more reps in a set and he then rests for 1 to 2 minutes in between. He does so to define his muscles with maximum precision and depth. He says that if you are doing squats then you are using whole of your body at one go, thereby, exhausting your energy earlier but while doing leg muscle training on leg press you are doing more focused workout. He also tips that one must use weight according to one’s strength, lifting heavier weights and exerting yourself will take away the focus from exercising and you might get tired earlier. Once you get used to light weight, move to moderate and then higher gradually in days. Only movement doesn’t help but doing proper contractions will help.
For more videos and catching up more on this world champion, follow him on Instagram, FB and youtube.
About The Author
Sangram Chougule, the ace bodybuilder of global fame bursts myth behind effective leg workouts. He explains that although squatting is the mother of all the exercises, there is ..
Read More..
YOU MIGHT ALSO LIKE