Optimal Exercises To Maximize Muscle Growth

Well there is all that about biceps, triceps, chest

, abs and all other major muscle groups. But when was the last time you read something about the thighs, or the back for that matter? The safe guess is that, quit a while. Despite proliferation of body building literature, not much is being written about these two muscle groups despite their importance and relevance to the wholesome physique. This article reflects on the optimal exercises that can be used to maximize the growth and definition of thigh and back muscles quickest possible.

Let's start with the back, for obvious reasons of course. The best of back exercises that completely isolates and stimulates the back muscles id the lat pulls. The lat pull movement always delivers results especially if you use a pulley fixed at 6 feet off floor. Lat machines in the market today are usually too high and that is why you have to insist on the 6' pulley. When placed too high, workout load placed on the back muscles decrease and thus too the stimulation effect. Regular lat machines should only be used as a last resort.

Assuming you use the most common lat pull strategy, the seated row apparatus, you should hold your hands close together as you grasp the handle. Just lean forward to the farthest distance possible, only slightly bending the knees, to start out. Place your head parallel and between the hands as you start pulling. Pull the handle gradually until you assume a sitting position and then gradually back again. When in a perpendicular position, ensure your shoulders are drawn back and the chest thrust forward for maximal contraction of your lats.

On the other hand, when it comes to the thighs the thigh squat remains the all time favorite. The thigh squat movement should preferably be started as a normal front squat. The bar should be high while the chest should rest right on the front of your delts. Proceed by placing the heels at distance of about 12 inches apart. This is the ideal position to start a thigh squat.

From here, initiate the descent while maintaining the hips forward at all times and the shoulders to the front most distance from the rest of the body. During the rise that follows, the hips should move forward as far as and until they are ahead of the body frame. The shoulders are as per now, directly over the heels. When the top position has been reached, ensure that the knees are bent and remain that way.

You must however remain cautious all through as you execute the thigh squat. The movement, just like its equal, the burble curl, requires a gentle patience and calm sobriety. Practice slowly until you perfect the movement so as to do it swiftly and effectively. Never ever walk into the gym with your ego intact if at all you intend to execute the thigh squat. Whenever you attempt this movement remember that the importance is not in the weight you use. The speed with which you finish the movement, but with the fluidity and flexibility. This is an area of the pros, pros who have matured into the game and can no longer be careless.

by: Dane Fletcher

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