Tag: leg extension

Hypertrophy

Blood-flow restricted training 101

Jeremy Loenneke is an assistant professor of Exercise Science in the Department of Health, Exercise Science and Recreation Management at the University of Mississippi and has a PhD in Exercise Physiology from the University of Oklahoma. He is based in Oxford, Mississippi. Blood-flow restricted (BFR) training is exactly what it sounds like. It involves restricting blood flow into the muscle you are training, and occluding – or preventing – blood flow out of the muscle. In lab settings this is typically applied with specialised equipment, but can also be applied with knee wraps in the gym. This type of resistance…

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Hypertrophy

Build bigger quads with leg extensions

Leg extensions are the perfect primer move to increase blood flow to the quads and prepare them for much tougher lifts, says John Meadows John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. Iron Insights Primer punch Leg extensions are a very interesting move and although they aren’t a primary lift for quad development I see them like jabs in boxing: they are a primer move. They definitely have a place in hypertrophy training programmes but they aren’t a knockout exercise. Growth target One…

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Hypertrophy

Ben Pakulski’s quads workout

Ben Pakulski is a IFBB Pro bodybuilder and creator of the Mi40 Xtreme training system and the Mi40 Nation website. He is based in Tampa, Florida. How it works There are two workouts, workout A and workout B, and you simply alternate them every five days. They work together by directly overloading different parts of the muscles in each session, so you always have enough time to recover while sufficiently hitting the muscles hard enough to ensure maximum hypertrophy. Before you rush straight to the gym to put the first workout into action, there’s a few things you need to…

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