Protein Rotation …why?
One of the best strategies you can apply with success to a bodybuilders diet is protein rotation. In essence, eating ...
Exercise Execution
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Shopping Guidelines: Seafood
In the last two installments of this series, we laid out and explained concerns and guidelines for buying fruits, vegetables, ...
Cinnamon: The Surprising Spicy Advantage Sitting on your Shelf
Cinnamon, one of the most undervalued, underestimated, and under-appreciated supplements around. When taken at effective doses, it packs a very ...
Nutrient vs Caloric Density
It is true that a person’s caloric intake has a very direct impact on their weight. Consume more than is ...
Battle of the Sexes: Gender Differences in Training
It’s been said that women are from Venus & men are from Mars, but when it comes to potential in ...
The Essentials of Bodypart Specialization: Quad Training
It is important to keep in mind that these 10 key suggestions for Quad training will fly in the face ...
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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.
