How Much Weight Should A 65 Year Old Woman Lift The Cure For Chicken Legs

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The Cure For Chicken Legs

There’s something to be said for a pair of shapely, strong legs. Think long, lean, with nicely toned calves, fairly large quads, rounded hammies and a high, perfect derriere. As far as I’m concerned, a flawless pair of legs can more than make up for a slightly underdeveloped upper body or even that “puppy” that so many of us work so hard to melt. Picture it: A short skirt, a hot pair of heels, a wide belt over a low-cut blouse, and you’ll blow everyone off their feet!

While many of us do plyometrics and sprints at every opportunity in hopes of reducing the size of our legs a notch (or two), there are still quite a few ladies who have seemingly tried it all in hopes of adding hard. lean, sexy mass in their games — all without much success. This article is about the latter girl group. No matter what you’ve tried, nothing will compare to the leg workout described below. You just hit a gold mine!

Without further ado, I give you the foolproof way to gain metabolism-boosting, fat-burning lean muscle. What is this? And what makes it infallible? It’s a hard-hitting lower-body workout routine based on eccentric training. It’s foolproof because not only does it have a solid track record of turning more than a few pairs of my clients’ chicken legs into shapely, strong humans, but the principles it’s based on are scientifically proven to be more effective than any other method.

Eccentric Training: A Cut Above

The eccentric movement of a muscle refers to the lengthening phase of its contraction. It is sometimes referred to as the negative part of a movement and is basically the force exerted by the muscle as it lengthens, acting to slow the action.

When aiming to build mass and strength, eccentric training is a much more powerful tool than concentric training due to the fact that the eccentric contraction recruits many more muscle fibers, causing the most damage within the muscle and therefore much more growth .

Hundreds of studies have been done to prove the above fact. one that stands out took place over twelve weeks and compared the effects of eccentric training with those of concentric training over that time period. He reported that isokinetic eccentric training increased type IIa fibers in muscles that worked in ten times the same amount of concentric training. A subsequent study was conducted a few years later, comparing the results of eccentric training not only with concentric lifting, but also with mixed training – the combination of both methods.

Not surprisingly, eccentric and compound training resulted in greater increases in type IIa and IIx fibers than concentric training alone. What is surprising, however, is that eccentric training actually led to greater increases in type IIa muscle fibers than compound training.

Many studies followed, all pointing to eccentric training as the most effective and absolutely critical for both hypertrophy and strength gains. Let me mention just one more of these studies that followed before your eyes start to glaze over with all the scientific talk. This was carried out over eleven weeks and was done to demonstrate the effects of negative training in the elderly. His conclusion is one that any bodybuilder would be excited to hear: All subjects who trained using exclusively eccentric work experienced a 60% increase in muscle fiber cross-sectional area, while those who trained using “traditional” methods had only a 41% increase.

That’s almost a 20% difference in net muscle gain! If that doesn’t make you want to hit the weights and focus on your negatives, nothing will.

But isn’t there a downside to every move?

Yes there is; However, two factors are at play here: First, look at the study mentioned three seconds ago, the one that showed that eccentric training is more effective than not only concentric, but also compound training. This means that if you want optimal gains, it would be smart to focus on your negatives rather than adding them as an afterthought to a traditional routine.

Second, a muscle is stronger during the eccentric contraction than it is in the actual lifting portion of the movement, so it’s impossible to train the negative portion of your lift to its full potential by performing “normal” training based on concentric lifting . So again, it can’t be an afterthought – if you want to gain muscle and strength, you have to build your routine around it.

Still not convinced?

Our priorities are clear: We aim to build the shapeliest, most symmetrical, strongest physique possible. We experiment with endless methods, programs and theories in our never-ending quest to find those that have some edge over others. It’s clear that eccentric training is one of those superior methods, with some impressive benefits over all the others, all backed up by concrete data showing how effective it is at building mass and, consequently, that figure you’re after.

But what happens when appearance takes second place to health? What about the times when lifting hurts—and not in a good way? Injuries happen to all of us and tendinitis is one of the most common to affect bodybuilders. This overuse injury results from repetitive microtrauma to the muscle fibers and leads to tissue damage in the form of degeneration at the cellular and extracellular levels. It’s basically an inflammation of the tendon that can lead to quite significant pain.

Now, there’s a reason I mention all of this in an eccentric leg workout article: If you’ve ever experienced tendinitis in any part of your lower body (the Achilles tendon, shin girdle, and patellar tendon are the ones that more often) , you owe it to yourself to try this program.

Here’s why: Eccentric training has been shown to not only prevent, but also relieve chronic, long-term tendonitis symptoms in numerous studies. I know you must be itching to get to the program, print the damn thing, and get it up and running already! Your wish is my command.

The program

Make no mistake about it; the following leg workout routine is intense. It will fry every fiber of every muscle group in your lower body and leave you sore—the good kind—for days afterward. But if performed as designed, it will lead to significant muscle and strength gains. The perfectly curved, toned legs you’ll see in the mirror just a few weeks from today will be more than worth your efforts!

Notes:

o Warm up with 5 minutes on a bike before lifting.

o Complete a warm-up set of each exercise before your heavy sets.

o Perform all moves in the order listed.

o Do not make any substitutions.

o Find an observer or two if possible.

1. Front Squat: 5 x 5

How to: Load the bar with 65-70% of maximum. Take 6 seconds to lower into your squat, then return to standing position explosively.

Variation for those with spotters:

Negative Front Squat: 5 x 5

How to: Load the bar to 120% of maximum. Have two spotters stand on either side of the bar. Take 8 seconds to lower into your squat. Once you reach the bottom, spotters must lift most of the weight of the bar (we’re talking 90%) back to the top as you go up. Repeat the slow descent yourself.

2. Hack Squat: 5 x 5

How to: Load the machine to 65-70% of maximum. Take 6 seconds to lower into the bottom squat position using only one leg. Once you reach the bottom, return to the top position using both legs. Repeat, alternating legs as you descend. Complete 5 reps per side, 10 reps total per set.

3. Box Squat on Power Rack: 1 x 20

How to: Adjust the barbells so that the bar rests on them at the bottom of your squat. Load the bar with 45-50% of the maximum. Take 6 seconds to lower into your squat, then return to standing position explosively. Complete 20 repetitions.

Note: If failure is reached before completing your set, repeat the weight and take a 20 second break.

4. Weighted Overspan: 5 x 5

Keep the weight on your chest. Using only one leg, take 6 seconds to lower your upper body until you are fully bent at the hips. Use both legs to lift the upper body until the hips and waist are stretched. Do 5 sets of 5 reps per leg, alternating legs. Complete 5 reps per side, 10 reps total per set.

5. Lying Leg Curl: 4 x 12

Set the weight to 55-60% of maximum. Explosively curl the weight up, using both legs, then take 6 seconds to lower it with only one leg at a time. Complete 12 reps per leg, alternating each rep, 24 total reps per set.

6. Standing Calf Raises: 4 x 12

Set your weight to 60-65% of your maximum. Lift the weight using both feet. Once you reach the top, take 8 seconds to lower the weight using only one leg. Complete all repetitions with one leg before moving on to the other.

Extreme Fascia StretchingTo be performed at the end of training.

Squares

How to: Holding on to a barbell, rise onto your tiptoes as you lower into a deep squat. Lower yourself/lean back as much as possible. Hold for 1 full minute.

Hamstrings

How to: Place your foot on a raised surface and hold it on the toe while pressing the knee of that foot with the other hand. Hold for 1 full minute. Calves How to: Use a standing calf raise machine for this. Adjust your weight to what you would normally use for calf training. Lift the weight, then lower as far as possible for maximum stretch. Hold for 1 full minute.

Calf Stretch

And that’s the routine, ladies. If nothing you’ve ever tried has worked, if you consider yourself “hard earned”, if you’re tired of having a shapeless, “flat”, “skinny” lower body… today is your day . All that’s left to do is hit the ‘print’ button and hit the gym. Enjoy the workout, here’s to building a pair of great legs!

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