New answers tagged legs
4
There's more than one type of muscle mass, and training different rep ranges emphasize one over the other:
Rep ranges 1-3: emphasizes myophibrilar hypertrophy (i.e. more protein pairs that actually perform muscle contractions)
Rep ranges 4-6: balanced hypertrophy range (i.e. both myophibrilar hypertrophy and sarcoplasmic hypertrophy)
Rep ranges 7-15: ...
1
If you are doing stretches and aren't seeing progress, then there are a few possibilities:
Not stretching long/frequently enough.
Stretching with bad form.
Stretching wrong area.
Let's start with #1. You need to be holding stretches long enough for the body to actually adjust to the change. I would say 30-60 seconds at least.
With #2, there are a whole ...
4
This problem is called "valgus" knee. Its is more common for females due to the anatomy - wider hip and slight larger Q angle. However, here are some very common problems for most people with valgus knee, especially during squatting and landing:
Weakness in hip abductors
Weakness in hip external rotators
Pronated feet (flat feet)
Weakness in posterior ...
0
If there is ONE exercise to do, it's SQUATS!!
The best full body workout and, yes, it's a great leg workout. Start with body squats to get form down, add a bar THEN start adding weight. You will notice a total body transformation after doing squats for a month (and yes, those precious abs get targeted big time)
Make SURE your form is correct or you can ...
1
There are tons of exercises that you can try with just a pair of dumbbells. However, if your goal is for strength training, then you must follow the progressive overload principle, paying close attention to the rep ranges (3-8).
With this being said, depending on the max weight that you have (I believe they go up to 90 lbs), you can try these exercises:
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