How to Train Legs to Failure Video

By: Guest More than a year ago

Well I feel this would help me a long

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By: Guest More than a year ago

Well...I feel it is good exercise for Knee pain releifs

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How to Train Legs to Failure - Made Fit TV - Ep 46

Jennifer DiDonato: Hello, welcome to MadefitTv. I'm your host Jennifer DiDonato and this is episode number 46. MadefitTv is everyone source for health and fitness, information and entertainment and it's where fit bodies are made. So, thanks so much for joining us today, this episode 46 like I said. Today, we're going to be training legs where I'm going to be showing you movement that will Train Your Legs to Failure, not a movement, but actually a type of training and this is something that you can also implement into other muscle groups throughout your program. Now the objective that you're going to get out of this episode today is you are going to be able to know how to target a specific muscle more effectively, so you can better it's endurance, it's size, you know depending what you're going for and also it's strength. So that is what you're getting out of this podcast today. So, I hope you enjoy it. First of all, I just want to say congratulations, I'm so happy for Diane and Larry my clients they trained with me for months and they're getting married and they're married probably you know right now as we speak. So, I'm just so excited for that and I will see them later, but I'm going to help for you guys to see pictures of them on sites of their before and after, so I'm very excited congratulations guys. Okay. So, let's get started. Today, I'm going to be talking about post exhaust training, it's just a different type of training to stimulate the muscles rather times if you're walking into a gym and you don't really know what to do, you just kind of start lifting weight, but there is a method to the madness, I promise you. Post exhaust training is one of the many types of training, but you can target a specific muscle that maybe even trying to build up like for guys may be acquired, so like we'll be targeting today or for ladies you want to get that booty, nice and firm for the summer time, I'm going to show that today. But post exhaust training is basically super setting, alternating movements; one is a compound movement. Compound movement just means that you're working more than one muscle group at the same time, so let's say for a squat you're working the hamstrings, the glutes, the quads everything and then you merely following it up with an isolation movement and what isolating means is you're strictly targeting isolating that one muscle. So get started, I'm going to show right now. We're going to target right now the quads, so with this one it is called the hack squat and this compound movement you want to always use heavier weights on the compound movement because you're targeting more than one muscle like I said. So, for the compound movement, you're using on higher weights, but lower reputations, and then in less than 10 seconds later you're going to follow it up with the isolation movement, which I'll show you in a moment, it's going to be at the opposite. It's going to be higher reps and lower weight, so this is going to be the compound movement for the quad and this is called the hex squat. You can use either a bar bell, but I'm going to grab weight because I want to do heavier and I don't have a heavy bar bell. So, what you want to do is you want to find something you can isolate your heels upon and the squat, just remind you want your feet to above hip with apart just like that, I'm really facing the other way, so I just want to show you before we start. Okay. I'm going to put my heels upon the step right here. My toes are facing forward, chest up and legs about hip with apart and I want to keep your chest up, keep your arms back and squat down. Squat through the heels and back up, keep that chest up and because my heels are elevated, I'm isolating more of the quad, but I'm also working like gluteus, my butt, my hamstrings are work in my lower back as well. So, this compound movement like I said, using heavier weights guys to start to wake up the muscle, the quad, you waken up the quad right now, before you isolated. Okay. So, for the compound movements, you want to do about eight to ten reps. Okay, so we're down with that. Now we're going to isolate it with the front lunge. Front lunge, it's going to isolate that quad and what you want to remember to is you want your higher reps, you're doing about 20 to 30 reputations on the isolation, so I'm going to face this way. Okay. Front lunge, make sure you're making nice 90 degree ankle with your legs, if you're more condition, you can allow your knees just slightly pass the ankle with that it's only if you're conditioned because for a lot of people doing this is bad for the knees, but because we're targeting the quads you want to isolate them. So, this is higher rep, you're going to do about 20 or 30 per leg. Obviously, I'm not going to do that right now, but what this is doing now; this is exhausting the muscle that's why we imposed exhaust training. You're exhausting that muscle bringing it to momentary muscle failure and that's going to stimulate the growth in a density of that muscle and that's where you're going for; when you want to target that. So that's a good one for quads. Alright, now there ladies I know a lot of you were afraid to train the quads, but I'm telling you guys it's a big part of the muscle, big part of the legs, you want to target that to speed up your metabolism. But if you want to train something that you like little better, you can train the glutes and here is a forum of the post exhaust training that you can do for the gluteus. We're going to start with a bar bell, back squat. So, I'm just going to bring my chair here, I don't have a box obviously I just have a chair. Move this out of the way here. Okay. Now with this one, could we have here; number, I said eight to ten reps, what's you want to do; same thing for squat like I showed you. Now I want you to bring yourself, first I want you to sit on the chair with a box, as going to be hovering your butt over the box. I want you to stand up, now each squat you must kindly tap your butt down on the chair or the box depending on the how higher or low it is. Now, you may not touch it because you want to make sure that it's low enough, so you're getting a nice 90 degree angle with your legs to push through to heels guys, don't let the knees over extend the ankle. Push through the heels, target glutes. This one like I said you're going to be using heavier weight, lighter reputations about eight to ten reps. Now on to the isolation, remember I don't want you resting more than 10 seconds, this one is going to be a weighted split squat. So, I'm going to pick up my 20 pounders, this split squat; same concept to this squat. I want to make sure that you're targeting through the heels, making sure knees is not over extend the ankle and straight down. Foot up. Good. So, what you want to do in front of a mirror, see you want high reputations, lower weights with this one guys, we're doing about 20. So, 20 on one leg and 20 on the other and I guarantee you, you're going to feel like you really exhausted that glute. So, you would do it on each leg. So, once again the whole point of post exhausted training is that you're waking up the muscle with that compound movement, so you're working on multiple muscles, but the main muscle is what you're also targeting, and then immediately following it up with isolating that muscle with a higher reputation and this brings that to failure; when you're hitting that 20 or that 30 reputation, you can do anymore and that is what it stimulates the muscle to tear and to repair itself, so that's why it's important to always have those recovery days afterwards and that's a great way to wake that muscle. Now today's MadefitTv of the week -- excuse me, I'm just extremely winded. If you leave this, you know with anything that I gave you today just remember that your legs are half of your body. A lot of people are kind of afraid, mostly women to train legs, but remember your legs are - half of your body that's a lot of muscle and if you're not training that then you're depriving your metabolism. You know if you're muscles are working for you then you're metabolism isn't going to burn it so fast, you want to work those muscles, you'll act and look like a body builder because those people have to work very hard to look that way But what you want to do is just make sure training toning up those muscles because as you build it, it become more dense, not necessarily larger, but more dense that's the engine that feels your body and it's going to require more calories that you're burning and that you're eating as well. So, it's awesome for your metabolism. So, just remember train hard with the strength training that's the only way that you're going to be able to wake up those muscles and get that toned look that you're going for. If you see Michelle Obama right now, the big butts with you know her arms. How do you think she gets that right? It's not by not eating, not by just not lifting weight, she got to lift heavy; you want to challenge those muscles. Let me know what you guys, we've targeted squats today, we've targeted glutes like a lot more that I can show you. So, email me and let me how you feel about this one at MadeFittv.com, go to the ask jenny section and email me through there and you can also give me some show ideas as well. I'm really you know responding to that as well. I'm also on Twitter follow me at Jenny Didonato on my face book, Jennifer DiDonato. Also get our Ustreams, we use stream live every Saturday at noon, Eastern Standard Time and we also like to chat afterwards. So, if you want to talk to me personally that would be the best time you do it, we always chat after the show. So, thanks so much for joining us and guys comment in the section below, let me know to think about it. I'll see you next time on MadefitTv. Take care.

Made Fit TV

Health and Fitness Video Blog with Jennifer DiDonato

http://www.madefittv.com/

Jennifer DiDonato: Hello, welcome to MadefitTv. I'm your host Jennifer DiDonato and this is episode number 46. MadefitTv is everyone source for health and fitness, information and entertainment and it's where fit bodies are made. So, thanks so much for joining us today, this episode 46 like I said. Today, we're going to be training legs where I'm going to be showing you movement that will Train Your Legs to Failure, not a movement, but actually a type of training and this is something that you can also implement into other muscle groups throughout your program. Now the objective that you're going to get out of this episode today is you are going to be able to know how to target a specific muscle more effectively, so you can better it's endurance, it's size, you know depending what you're going for and also it's strength.

So that is what you're getting out of this podcast today. So, I hope you enjoy it. First of all, I just want to say congratulations, I'm so happy for Diane and Larry my clients they trained with me for months and they're getting married and they're married probably you know right now as we speak. So, I'm just so excited for that and I will see them later, but I'm going to help for you guys to see pictures of them on sites of their before and after, so I'm very excited congratulations guys.

Okay. So, let's get started. Today, I'm going to be talking about post exhaust training, it's just a different type of training to stimulate the muscles rather times if you're walking into a gym and you don't really know what to do, you just kind of start lifting weight, but there is a method to the madness, I promise you. Post exhaust training is one of the many types of training, but you can target a specific muscle that maybe even trying to build up like for guys may be acquired, so like we'll be targeting today or for ladies you want to get that booty, nice and firm for the summer time, I'm going to show that today. But post exhaust training is basically super setting, alternating movements; one is a compound movement. Compound movement just means that you're working more than one muscle group at the same time, so let's say for a squat you're working the hamstrings, the glutes, the quads everything and then you merely following it up with an isolation movement and what isolating means is you're strictly targeting isolating that one muscle.

So get started, I'm going to show right now. We're going to target right now the quads, so with this one it is called the hack squat and this compound movement you want to always use heavier weights on the compound movement because you're targeting more than one muscle like I said. So, for the compound movement, you're using on higher weights, but lower reputations, and then in less than 10 seconds later you're going to follow it up with the isolation movement, which I'll show you in a moment, it's going to be at the opposite. It's going to be higher reps and lower weight, so this is going to be the compound movement for the quad and this is called the hex squat. You can use either a bar bell, but I'm going to grab weight because I want to do heavier and I don't have a heavy bar bell. So, what you want to do is you want to find something you can isolate your heels upon and the squat, just remind you want your feet to above hip with apart just like that, I'm really facing the other way, so I just want to show you before we start.

Okay. I'm going to put my heels upon the step right here. My toes are facing forward, chest up and legs about hip with apart and I want to keep your chest up, keep your arms back and squat down. Squat through the heels and back up, keep that chest up and because my heels are elevated, I'm isolating more of the quad, but I'm also working like gluteus, my butt, my hamstrings are work in my lower back as well. So, this compound movement like I said, using heavier weights guys to start to wake up the muscle, the quad, you waken up the quad right now, before you isolated.

Okay. So, for the compound movements, you want to do about eight to ten reps. Okay, so we're down with that. Now we're going to isolate it with the front lunge. Front lunge, it's going to isolate that quad and what you want to remember to is you want your higher reps, you're doing about 20 to 30 reputations on the isolation, so I'm going to face this way. Okay. Front lunge, make sure you're making nice 90 degree ankle with your legs, if you're more condition, you can allow your knees just slightly pass the ankle with that it's only if you're conditioned because for a lot of people doing this is bad for the knees, but because we're targeting the quads you want to isolate them.

So, this is higher rep, you're going to do about 20 or 30 per leg. Obviously, I'm not going to do that right now, but what this is doing now; this is exhausting the muscle that's why we imposed exhaust training. You're exhausting that muscle bringing it to momentary muscle failure and that's going to stimulate the growth in a density of that muscle and that's where you're going for; when you want to target that. So that's a good one for quads.

Alright, now there ladies I know a lot of you were afraid to train the quads, but I'm telling you guys it's a big part of the muscle, big part of the legs, you want to target that to speed up your metabolism. But if you want to train something that you like little better, you can train the glutes and here is a forum of the post exhaust training that you can do for the gluteus.

We're going to start with a bar bell, back squat. So, I'm just going to bring my chair here, I don't have a box obviously I just have a chair. Move this out of the way here. Okay. Now with this one, could we have here; number, I said eight to ten reps, what's you want to do; same thing for squat like I showed you. Now I want you to bring yourself, first I want you to sit on the chair with a box, as going to be hovering your butt over the box. I want you to stand up, now each squat you must kindly tap your butt down on the chair or the box depending on the how higher or low it is. Now, you may not touch it because you want to make sure that it's low enough, so you're getting a nice 90 degree angle with your legs to push through to heels guys, don't let the knees over extend the ankle. Push through the heels, target glutes.

This one like I said you're going to be using heavier weight, lighter reputations about eight to ten reps. Now on to the isolation, remember I don't want you resting more than 10 seconds, this one is going to be a weighted split squat. So, I'm going to pick up my 20 pounders, this split squat; same concept to this squat. I want to make sure that you're targeting through the heels, making sure knees is not over extend the ankle and straight down. Foot up. Good. So, what you want to do in front of a mirror, see you want high reputations, lower weights with this one guys, we're doing about 20.

So, 20 on one leg and 20 on the other and I guarantee you, you're going to feel like you really exhausted that glute. So, you would do it on each leg. So, once again the whole point of post exhausted training is that you're waking up the muscle with that compound movement, so you're working on multiple muscles, but the main muscle is what you're also targeting, and then immediately following it up with isolating that muscle with a higher reputation and this brings that to failure; when you're hitting that 20 or that 30 reputation, you can do anymore and that is what it stimulates the muscle to tear and to repair itself, so that's why it's important to always have those recovery days afterwards and that's a great way to wake that muscle.

Now today's MadefitTv of the week -- excuse me, I'm just extremely winded. If you leave this, you know with anything that I gave you today just remember that your legs are half of your body. A lot of people are kind of afraid, mostly women to train legs, but remember your legs are - half of your body that's a lot of muscle and if you're not training that then you're depriving your metabolism. You know if you're muscles are working for you then you're metabolism isn't going to burn it so fast, you want to work those muscles, you'll act and look like a body builder because those people have to work very hard to look that way But what you want to do is just make sure training toning up those muscles because as you build it, it become more dense, not necessarily larger, but more dense that's the engine that feels your body and it's going to require more calories that you're burning and that you're eating as well. So, it's awesome for your metabolism.

So, just remember train hard with the strength training that's the only way that you're going to be able to wake up those muscles and get that toned look that you're going for. If you see Michelle Obama right now, the big butts with you know her arms. How do you think she gets that right? It's not by not eating, not by just not lifting weight, she got to lift heavy; you want to challenge those muscles. Let me know what you guys, we've targeted squats today, we've targeted glutes like a lot more that I can show you. So, email me and let me how you feel about this one at MadeFittv.com, go to the ask jenny section and email me through there and you can also give me some show ideas as well. I'm really you know responding to that as well. I'm also on Twitter follow me at Jenny Didonato on my face book, Jennifer DiDonato.

Also get our Ustreams, we use stream live every Saturday at noon, Eastern Standard Time and we also like to chat afterwards. So, if you want to talk to me personally that would be the best time you do it, we always chat after the show. So, thanks so much for joining us and guys comment in the section below, let me know to think about it. I'll see you next time on MadefitTv. Take care.

Transcription by: Scribe4you Transcription Services