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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"Are you afraid of a bit of hard work?, there are plenty of variations of drop sets, doing this type of workout is a sure fire way of testing you in the gym & gaining lean muscle (hypertrophy). By stripping off weight and continuing the set, you cumulatively recruit more and more "reserve" muscle fibers".
In the video my client is doing a “controlled x 5 descending drop set with reduced rest time" Julian's one rep maximum lift on the bench press is 111kg/ 244lbs. His Body weight is 70kg so 158% body to weight ratio lift is awesome!.
How do you match up to these stats?.
In my experience of Personal training desk bound city type of clients, they can on average lift 70% - 110% (males) of body weight to lift ratio & around 40% - 90% (females) of body weight to lift ratio)
*We take 70-75% of that lift & giving him 5 drop sets including the bar (open chain exercise) Finishing off with 1x set of 10 press ups on the floor (closed chain exercise)
6 full sets in total.
*80kg would be 72.% of his "One rep maximum lift"
*So that's 4x 5kg + 4x 2.5kg on each side + 20kg Bar makes 80kg. We are going to do 10 repetitions descending drops (taking off 15kg in total, that’s 5kg+2.5kg each side, so a reduction of 18.75% each set) also 5 seconds recovery off each set.
1) 80kg. 20 seconds rest
2) 65kg. 15 seconds rest
3) 50kg. 10 seconds rest
4) 35kg 5 seconds rest
5) Bar (20kg). Strip quick as you can, no rest
6) press up 20 seconds rest
Drop sets hit the "stubborn" muscle fibers "deep down," causing growth that normally couldn't be achieved by stopping after a single set of six to twelve.
You can do this with lots of other equipment & different muscle groups but train when the gym isn't crowded so you have say a Dumbbell rack to yourself.
Drop setting isn't practical in a crowded gym, nor is it proper gym etiquette to hog three or four sets of dumbbells all to yourself for 15 minutes .
Interestingly when it comes to the use of intensity techniques and training past failure, there is a pain threshold you have to break through. Not everyone responds well to this, one thing is certain you will want to do this kind of workout again
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