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mini course
Section 5 How Women Build
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Legs
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Legs:
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Lying Leg Curls: The best hamstring builder
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Notes: Lying leg curls is the absolute #1 hamstring builder. If you can’t find a lying leg curl machine then a use a seated machine. The standing leg curls machine is the third choice if you can’t find one of the others.
Hamstrings do very little to build hamstrings
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Deadlifts Don't Build Hamstrings
Deadlifts will not build your hamstrings - even though your hamstrings may ‘pop out’ when doing deadlifts (it looks cool), don’t let that fool you. You need full contraction and extension (leg curls) to get full development.
Calf raises: if you don’t have access to a standing calf machine then do a 1 leg calf raise on a raised surface. Make sure you get a full stretch - the platform has to be high enough so that your heel doesn’t touch the ground when you lower it down to get a full stretch.
Abdominals
Abs Workout
Notes: When working abs, it’s not necessary to do hundreds of reps. The abs are just like any other muscle. You would never think of doing a set of 50 bicep curls because you know that would not be effective t build size. With weighted crunches just get a 5 or 10 lb dumbbell and hold it behind your head, that should be enough resistance for your abs. Do your abs exercises slow and controlled so that you fully work the muscle... the idea is to avoid using momentum.
- Exercise #1: Weighted crunches - 6 sets of 10-12 reps
- Exercise #2: Hanging leg raises - 5 sets of 10-12 reps
Notes: When working abs, it’s not necessary to do hundreds of reps. The abs are just like any other muscle. You would never think of doing a set of 50 bicep curls because you know that would not be effective t build size. With weighted crunches just get a 5 or 10 lb dumbbell and hold it behind your head, that should be enough resistance for your abs. Do your abs exercises slow and controlled so that you fully work the muscle... the idea is to avoid using momentum.
Hanging leg raises:
These can be done with the arm apparatus suspended from a bar or you can use a Roman Chair (below). Perform these slow and deliberate to avoid swinging (using momentum).
These can be done with the arm apparatus suspended from a bar or you can use a Roman Chair (below). Perform these slow and deliberate to avoid swinging (using momentum).
Don’t overdue abs:
They will come out when you get leaner, but as you are putting on size they will be ‘hidden’ because you also put on a little fat when building size. Abs are made in the kitchen! So don’t think you have to work them everyday. Treat them like any other muscle.
They will come out when you get leaner, but as you are putting on size they will be ‘hidden’ because you also put on a little fat when building size. Abs are made in the kitchen! So don’t think you have to work them everyday. Treat them like any other muscle.
