Pain Versus Gain: What is Delayed Onset Muscle Soreness, & do we need it to Grow?
Most hard working bodybuilders, from rank beginner to seasoned pro, will experience some degree of training-related muscle soreness. Whether experienced ...
Exercise Execution
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Lactic Acid: The Power of the BURN!
The ‘BURN’... both masochistically loved and hated at the same time. We’ve all felt it. We’ve all heard varying opinions ...
Shopping Guidelines: Fruits & Veggies
Grocery shopping with health and fitness in mind can be a hassle. That is why in order to to minimize ...
The Young and The Restless: Weight Training for Special Populations
Is it true that resistance training stunts growth in adolescents? And can lifting really reverse the ageing process in older ...
The Path to Insulin Sensitivity
One of the most frustrating and damaging metabolic conditions a person can have is insulin resistance. On one end, insulin ...
Super-Mineral Magnesium: Essential for Muscle Gains and more…
In their eagerness to increase strength and build muscle, most devoted iron trainees will ceaselessly pound down the protein, carbs, ...
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Quad Isolation Exercises
__________
__________
(1) Leg Extensions
(optional: place a Pilates block or bottle for example in between the thighs and attempt to squeeze it throughout)
- (to shorten the quads from both ends) sit proud with chest up / a slightly arched lower back (no leaning backwards against the pad); hold this position throughout and keep arms in place so butt doesn’t elevate
- keep hips, knees and ankles in a straight line and the patella (knee-cap) pointing towards the ceiling throughout
- perform the exercise under complete control (zero explosive movements) and come to complete lock-out at the top aiming for a peak contraction.
