Best Quads Ultra Fit 2013-05 J_eng.pdf

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Six rules for the Six:These guidelines apply within each set for all these exercises:1. Do the exercise correctly, dont sacrifice good form to

reach the numbers

2. Only move those parts of the body that are meant to move

in the exercise

3. Lower Slower the weight can go up quickly, but should

come down slowly resist gravity

4. ExOnEx Exhale on Exertion breathe out as you push up

5. Keep the weights moving, dont stop at any point

6. Dont totally lock out doing so takes the effort away from

the muscles

2 LungesLunges are a great exercise to develop symmetrical (or at least near to) strength between legsas well as balance.

How to perform:

Take a large step forward, so that both knees are bent to 90-degrees. Ensure that your frontknee is no further forward than being directly over that foots toes. From this position, performwhat I call the exercises power stroke which is to forcibly push back with the front leg toreturn to the starting position in one smooth movement. Keep your head up and back straightthroughout. Swap legs after each rep.

3 & 4 Fixed-Seat and Variable-Seat Leg PressThere are a couple of machine designs for this exercise - one has the footplate on a parallel pairof straight runners (the sled machine) and the second has a hinged cradle (both are pictured). Ihavent noticed a difference in my progress with either machine. The sled variant has a maximumrange of movement stop that can be set in advance, which is a good safety feature. However,theres no safety stop to prevent an excessive range of motion with the cradle variant, so startwith a weight well within your maximum if using this machine. As with other squat-typeexercises, the hamstring and gluteal muscles contribute to the effort as Ive indicated.

How to perform the fixed-seat variant:

Start with feet shoulder-width apart half way down the footplate and with your hands near the lockcontrol. Push the plate away from you to extend your legs and then control the weights back. Thepush should be equal through the feet and specifically not through the heels alone. In bothdirections, ensure that the legs dont bow outwards - the knees should remain pointing upward andthe same distance apart. Keep your head up and upper body position unmoved throughout. At theend of the set, reset the lock with your hands when the weight is at its furthest extent.

4 Variable-SeatLeg PressThis is generally an easier machine to usethan the fixed-seat variant and has a greaterrange of seat position settings and safetyfeatures. Its also easier to select weightsespecially for incremental resistance changes.Unlike the sled and cradle machines, thevariable-seat machine starts at the maximumrange of motion - this key variable therefore isnot a factor during the exercise and needs nomental focus. Finally, there is no need for a

handle movement to release and relock theweights as found on the cradle and sledversion. For all these reasons, I thereforerecommend this version of leg pressmachines for those starting out.

How to perform the variable-seat variant:

Select the seat position that gives a startingposition of a 90-degree angle at the knee.Position your feet in the centre of thefootplate and hold onto the side handles andapply pressure equally through the forefootand heel of both feet. Terminate the push justshort of maximum lockout as shown, then

lower slower back to the starting position forthe next rep. When lowering your back mustremain firmly planted in the seat.


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I perform this workout as a half-session in the gym once or twice perweek. The other body part worked at the same time is thehamstrings.

From these six, I always do leg extensions and select twoexercises from any of the other five. I perform three sets of each ofthese three exercises, with a target of ten reps per set, plus theres asingle initial warm up set up-front. The warm up set is a single set ofwhichever exercise I am going to perform first, done to 20 reps butwith half the weight I intend to start with on that exercise.

After the warm up, I start on the three exercises. I leave aminute between each set on an exercise, as well as taking aminute as a switching time to the next exercise once Ive finishedall three sets of an exercise.

My weight for the first set on any exercise (not the warm up) is

the weight I last used for that exercise where I achieved the ten reps I always write down my key workout stats so I can find the startingweight easily next time.

If I achieve ten reps in a set, then I move the weight up byone increment for the next set. If I fail to achieve ten, then Illnote the number I failed on and perform the next set with thesame weight, trying to getting closer to the ten. In this situation,I will also drop to a lighter weight just to complete the ten,remembering of course where I failed, as thats the target tobeat next set.

Ignoring the warm up, this works out to be a total of 90 repsfor the quads (3 x 3 x 10). I then move to hamstrings for afurther 90 reps (another 3 x 3 x 10) and incorporating the 20rep warm up at the start of the workout this comes to a total of200 reps for my thighs. This takes around 45 minutes and Iadd five minutes of static stretching at the end for a totalworkout time of 50 minutes.

Quads Workout Numbers

5 Back SquatThis is one of the classic compound (multi-joint) exercises and is seenas mandatory by many weight trainers. Movement is both at the kneeand hip joints and all heads of the quad are worked. Your glutes join inwith their hip flexion and extension role. As this is a free weightsexercise there are substantial fixating contributions from othermuscles, for example, from the abs, obliques and the lower back

section of the erector spinae muscle. Balance and control are vital forthis exercise and strength in the core area is also important.

How to perform:

With the bar positioned in a rack slightly below shoulder-height, duckunder the bar and grip it in a wide position, palms facing forward andthe same distance from the ends. Transfer the weight of the bar fromthe rests onto the fleshy parts of your shoulders, definitely notbalanced on any part of the backbone. If this is painful on theshoulders, some gyms have a foam roll that can be attached to thebar as a cushion. With knees slightly bent and feet shoulder-width,stand up to release the bar from the stand, then take a small stepaway from the rack. Your feet should remain shoulder-width apart,pointing straight or slightly outward. You can raise your heels slightly

prior to starting the exercise by standing with them on weight discs(after you have stepped backward). This option is particularly usefulfor those with less flexibility in the Achillies tendons - it alsomarginally shifts the exercises focus toward the quads and awayfrom the glutes. Lower the bar slowly until your thighs are parallelwith the floor - then push back up again. Dont lock your knees at theend of the rep. Its important to keep your back straight and head upthroughout and keep your feet firmly planted with the weight evenlydistributed between the forefeet and heels. Replacing the bar is doneslowly and is the reverse of the start.

Dont lock your knees atthe end of the rep. Its

important to keep your

back straight and head up

throughout and keep your

feet firmly planted with the

weight evenly distributed

between the forefeet andheels


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Chris welcomes comments and questions [email protected]. See more exercises for quadricepson www.FitnessOverFifty.co.ukand join him next month in ultra-FITwhen his Six of the Best exercises is for Back.

6 Smith Machine SquatThis is effectively a variant of the back squat, removing some elementsof complexity and requirements for core stability thus adding safety.The machine restricts the plane of motion of the bar to a fixed-path(straight up and down) so theres no need to stabilise the body toprevent motion forwards/backwards, side-to-side or rotational. As aresult, there are fewer demands placed on the abs and obliques than a

back squat, which may help focus the effort onto the weight beinglifted rather than stability. You also obviously dont have to take a stepto un-rack the bar either. You should set the Smith Machines safetycatches at an appropriate position to ensure that the ideal range ofmotion for you isnt exceeded and that you could bail out of the lift ifthe weight became too heavy.

How to perform:

If uncertain of the position of the safety catches, then go higher (akasafer) for a few reps until you can establish the correct point that willproduce the maximum range of motion -which is with thighs parallelwith the floor. In terms of bar height set it to a position just lower thanyour shoulders - your knees will need to be slightly bent in order to getshoulder contact with the bar. Hold the bar with a wide and equally-

spaced under-grasp grip with its centre (optionally cushioned with afoam roll) resting on the fleshy part of your shoulders. With feetshoulder-width apart, gradually extend your legs to take the bar, thenrotate it with your hands to clear it of the rests. Slowly bend your kneesto a thighs parallel to the floor position, then push back up for thesecond rep. It is vital to keep your head up and back straightthroughout. Replacing the bar is the reverse of the start process. BE BETTER THAN

YOU THINKYOU CAN BEAT ANY AGE!

Chris Zaremba transformed himself from being overweightand very unfit at age 49 into a serious runner, long distancecyclist, and contest-winning fitness model by age 55.

Qualified as a Personal Trainer and with AdvancedCertification in Nutrition, Chris is now keen to help othersthat are in the same position he was a few years ago.

Chriss Personal Fitness Consultancyservice covers strategies & tactics for:Motivation and Goal-setting Nutrition AnalysisDietary Planning Gym & Home-based ExercisePersonal Training design and one-to-one tuitionNon-Exercise Activity Lifestyle/Stress/Sleep Evaluation

His service is available in person in London and the South East,and elsewhere by arrangement.

Chris knows from personal experience how hard it is to getstarted in fitness when you have a few years behind you.His know-how can help you achieve the success youdeserve, whatever your age!

Special offer: 20% discount on regular feeswhen mentioning this issue of ultra-FIT

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Best Quads Ultra Fit 2013-05 J_eng.pdf