You get the legs working you produced large amounts of Testosterone , this will make your body change for the better, grow & develope, it's really that simple the legs are a large group of muscle, making it an awesome coumpound exercise to do, after a heavy workout a great way of keeping D.O.M.s at bay (Delayed Onset Muscle Soreness) (and you will get it) is to use a Zinc supplement. (click on the link to find out more about this blog.
So front or Back squat? the choice is always yours, just mix it up to gain the benefits of both, you see when it comes to high level strength and conditioning the Bio-mechanics of squatting are really critical for the development of lower body power & strength
I like to do the conventional back squat 100 -120kg looking at 10-12 reps ( hypertrophy) for 8-10 sets with about 2 minuts between sets, volume is key for me, in this particular phase of training, then the weight can go up (or down even with Matrix training) sets can accordingly with adiquate rest time, tempo can change, adding much more (TUT) "time under tention" as also range of motion is a factor to consider, & position, it's all about understanding where you are & what you want to achieve, then planning the phases & looking at the time it will take to get you to your fitness goal, so mixing it up is really important.
There is a universal truth to keep in mind, that is you whatever you can front squat you can definetly back squat & then add a little more.
An example for me is I can do a front squat 160kg for only 4 reps however I can do back squat for 180kg for 10 reps.
Most coaches and Personal trainers I know use both the front squat and the back squat in their training programs, especially if you're doing Olympic style lifting.
The front squat is commonly used to try & develop the muscles of the low body including the; quadriceps, gastrocnemius, and the gluteus maximus.
With the front squat it's a more quad dominant movement the traditional back squat and requires much more mid-line stabilization, and muscle activity in the hips, and spinal erectors.
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To increase power, strength and mobility, adding even a few minutes of plyometric training to your usual routine can add intensity to your workouts while building more power and strength in the legs.
Plyometrics are quick, explosive types of movement that can help you burn large amounts of calories in minimal time while also strengthening your muscles.
As a form of body-weight exercise that requires minimal or even no equipment (other than your own body), plyometric movements have been around virtually forever, although they didn’t start out as “exercise.”
Getting your muscles to contract & expand efficiently is key to good power, you can't just rock up & expect to do a one rep max lift or squat if you've been out of the game for a while.
Increased rate of "force development" and neural drive of the muscle following resistance training
is what you want, so in the video doing "plyometric eccentric jumps" ( jumping down then up repeatedly) is a sure fire way stimulate the muscles & so improving exercises like squats.
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Mix up your training with some short explosive bursts it's awesome!
To increase power, adding even a few minutes of plyometric training to your usual routine can add more kilograms to your squat and gain more efficient neural drive to the glutes, so building more power and strength in the legs.
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"Building up a great bottom"
There are loads of exercises for the backside, one of the go to exercises & quite rightly so is the squat, add in also the popular deadlift & lunges but you have to keep in mind these are knee dominant & primarily work the quads & the anterior chain (front of the leg), by doing the "glute bridge" you'll see it's a hip dominant exercise, (posterior chain) back of the leg which will target & fire much more muscle fibers hitting both glutes & hamstring...try this one after 12-15 repetitions you'll be screaming "fire in the hole"
How to do it: Sit on the floor & put your back onto the platform with as little gap as possible, be sure to use a pad or a towel for extra comfort on the bar then with your knees bent and your feet flat on the floor. Raise your hips so your body forms as straight line from your shoulders to your knees. Pause in the up position for 2-4 second, then lower your body back to the starting position.
Fit tip : I will be doing a video series on the glute & posture what effects your performance & how to active & alleviate back pain so please look out for this in the shop..😁
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