Squats with Arnold Schwarzenegger

Squats with Arnold Schwarzenegger

Squats is a lower body exercise used in strength training. The exercise’s main emphasis is on the quadriceps and the glutes, but it also involves the hamstrings, the calves, and the lower back. The squat is often called “the king of exercises” by those who believe it capable of inducing more and faster muscle growth than any other exercise.

The squat is done by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso remains relatively upright throughout the movement. It acts as a supporting structure, unlike its role in the deadlift.

Proper technique is critical, otherwise very serious injuries or gradual injury over a period of time can occur. The back must maintain its natural curvature and not “round out” (excessive lumbar or thoracic kyphosis), otherwise excess strain can be placed on the spine and cause serious injury.

Lifting belts can be used to help support the lower back.

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How To Build Big Defined Calf Muscles? Your Calf Muscle Is Stubborn

Bodybuilders have always complained that the calf muscles are the hardest to build. I am sure you have seen many big guys in the gym with incredibly out of proportion small calf muscle.

Building big strong calf muscles not only will make you lower body more pleasing to the eye, it will also help tremendously in your sports and games giving you more power in your sprints and jumps. You calf muscles along with your quadriceps will also help to support your knee joints, reducing wear and tear.

The great Arnold Schwarzenegger once said, “Everyday you walk around. When you walk you are using your calves. You are pushing at least your body weight every time you take a step. So, when you go to the gym and work out your calves with light weight, are you really stressing your muscles?”

Think about it. Whenever you walk, jump or run, your calf muscles are pushing at least your body weight. That will mean that in order to build your calf muscles, you will have to lift heavy. Real heavy. So the kids gloves are off when you want to build a strong beautiful diamond shaped calves.

The major muscles on your calves are the soleus and the gastrocnemius muscles. The soleus muscles are the wide and flat muscle located on the tibia and the fibula. The gastrocnemius muscles are the large muscles located near the middle and goes to the top of the fibula and tibia.

The gastrocnemius muscle is made up of the medial head (inner calve) and the lateral head (outer calve) muscles.

So what are good calf muscles exercises? Here are 2 of the more common calf muscle exercises.

DONKEY CALF RAISES
One of Arnold’s favorite calf muscle exercises is the Donkey Raise. He has 2 gym buddies sitting on his back whenever he does this exercise and you can imagine how big and heavy Arnold’s gym buddies are.

Just bend over and support yourself on a bench, have your gym buddy, the heavier the better to sit on your back as if you are a donkey, then raise your heels off the floor, and pause at the top and squeeze hard for full muscle contraction, then return to your original position by lowering your heels almost touching the floor. That will be one rep. If your buddy is not heavy enough, he may carry some weight plates when sitting on your back.

If you do not have gym buddies to help you, there are donkey raise machines which you can use to build your calf muscles.

Arnold Schwarzenegger donkey calf raises

SEATED CALF RAISES
This exercise is commonly preformed using a machine where you sit, and a padded section is placed above your knees.

If your gym do not have seated calf raises machines, you can still perform this exercise by sitting on a bench and putting a weighted barbell on your thighs, then raise your heels off the floor, and pause at the top and squeeze hard for full muscle contraction, then return to the original position with the heels almost touching the floor. That will be one rep. If the barbell hurt your thighs, put a towel as a cushion on your thighs.

Now remember to use heavy weights. How many sets and reps? Well, those of you who are familiar with my training methods will know that I do not believe in a pre determined number of reps. Just perform the exercises until you just cannot lift any more even if I were to holler at you. That will be one set. As for number of sets, depending on your time and your split routine for the day, do 3-6 sets of calf muscle fatigued reps.

Chris Chew is a personal trainer of actors, fashion models and male pageant winners. More free tips here Male Pageant Winners and Personal Trainer Certification

Exercise Article Source: http://www.eArticlesOnline.com

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Dumbell Rack

Chef Hungus Exercises

Hey Hungus!

I’ve put a two day routine together for you. If you get sick of any of the exercises just let me know. Just remember 3 hours over one hole week isn’t that much time. We are getting you Bat Cave ready.

Day One

1st Set

2nd Set

3rd Set

4th Set

Squats

14

14

12

12

Stiff Leg Deadlifts

14

14

12

12

Push Ups

20

20

20

20

Deadlift

14

14

12

12

Military Presses

14

14

12

12

Bicep Curls

14

14

12

12

Tricep Extensions

14

14

12

12

Day Two

1st Set

2nd Set

3rd Set

4th Set

Squats

14

14

12

12

Stiff Leg Deadlifts

14

14

12

12

Push Ups

20

20

20

20

Deadlift

14

14

12

12

Military Presses

14

14

12

12

Bicep Curls

14

14

12

12

Tricep Extensions

14

14

12

12

Workout should take about 45 minutes.

Below are the other dumbbell exercises you can work on once you get yourself a bench.

Chest Dumbbell Exercises
– flat bench dumbbell press
– incline bench dumbbell press
– decline bench dumbbell press
– dumbbell flyes (flat/incline/decline bench)

Back Dumbbell Exercises
– deadlifts
– single arm bent over rows
– double arm bent over rows
– lying row

Biceps Dumbbell Exercises
– standing dumbbell curls
– seated dumbbell curls
– incline dumbbell curls
– preacher curls (if you have a preacher curl bench)
– concentration curls
– hammer curls

Triceps Dumbbell Exercises
– single arm overhead tricep extensions (can also be done with both arms)
– dumbbell skull crushers (flat, incline or decline bench)
– tricep kickbacks

Shoulders Dumbbell Exercises
– seated dumbbell press (can also be done standing)
– arnold press
– front raises
– lateral raises
– shrugs

Legs Exercises Dumbbell Exercises
– squats
– lunges
– stiff legged deadlifts
– calf raises

REMEMBER TO GO HARD OR STAY HOME!

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