Click Here for Free Bodybuilding and Fitness Magazine Subscription
___________________________________________
Truly Huge Fitness Tips
Presented by TrulyHuge.com
___________________________________________
The Truly Huge Bodybuilding Program
This program can boost your recuperation ability,
allowing you to increase your strength every
workout and make size gains every week. The
human body is quite capable of making gains each
and every week, if it is trained and rested at
the proper time within the recuperative cycle. You
will also learn the "laws" that insure you huge
muscle growth and how to blast through all plateaus!
Trainees following this program exactly have
never failed to make incredible gains in size and
strength. It worked for them and it can work for
you! This easy-to-understand book details the exact
training and diet to follow to make big gains fast.
You don't need steroids to make fast gains in size
and strength. Expect big results!
More Info On The Truly Huge Bodybuilding Program
And How You Can Get Free Personal Training
go to Build Huge Muscles
____________________________________________
Fitness Tips For For 10/12/2011
____________________________________________
Barbell Hack Squat Benefits
The regular barbell squat demands the entire body, so isolating and
prioritizing your quads is often difficult. If you match the hack
squat rep for rep with a squat, you'll be on your way to developing
quads, especially if they're your stubborn body part.
Hack Squats for Leg Mass
Perform this exercise early in your routine, after your main squat
or leg press exercise by doing 3-4 sets of 10-12 reps for size. Take
a 90-120 second rest between sets, which is just long enough to
recover. Powerlifters and strength athletes should load this exercise
maximally and do four sets of five reps as deep and heavy as
possible. If strength is your goal, give yourself adequate rest on
this demanding exercise, perhaps 3-4 minutes between each set.
For a real challenge, get help from your training partner by doing a
drop set on your last set. As you begin to fatigue, quickly reduce
the weight by 25% and continue to rep out, trying to get 30 or more
reps during this extended set for an intense burn.
Primary Muscles Involved: Quadriceps (vastus lateralis, vastus
medialis, rectus femoris), Gluteus Maximus, Erector Spinae,
Hamstrings (biceps femoris, semitendinosus, semmembranosus)
Secondary Muscles Involved: Gastrocnemius, Soleus.
Starting Position:
Lie back against a hack machine and position yourself so you're
racked. Your shoulders should be pressed against the upper pad,
back squarely pressed against the pad and your knees slightly bent
(about shoulder width apart) in the middle of the rack.
Stand up to unrack the weight and cross your arms in front of your
chest. It’s common to want and use your arms for help by pressing
up against the weight during the movement. Crossing your arms,
however, will reduce the urge to recruit your arms into the movement.
Keep your chest up and draw your belly in toward your back to
tighten your torso.
Keep your head neutrally aligned, don’t look up, down or to the
sides, and your eyes should be focusing straight forward.
Execution Phase:
Take a deep breath and slowly begin to descend under control,
keeping your chest and head up. Don’t look down, as doing so will
pull you out of position and force your lower back to handle more
weight.
Go as deep as you can comfortably, but try to break parallel (the
point in which your thighs are in the same plane as the footplate).
Greater depth means greater range and more muscle fiber activation,
especially in the hamstrings and glutes. Lighten the load if you
cannot go deep, but don’t sacrifice form and range of motion just
for the sake of going heavier.
Don't bounce or jerk at the bottom of the movement. Come to a
full stop and then quickly reverse direction.
At the bottom, drive as if you’re pushing your feet hard into the
floor, extending your hips and legs simultaneously. Breathe out
forcefully to keep your torso tight toward the top of the rep.
Finish your rep with a soft lockout, or just before lockout, to
keep the tension on the quads (and not on the joint). Some
individuals prefer to maintain the stress on the thighs by not going
to lockout. Personally, I like to lift heavy, so a soft lock allows
you to make a slight reposition. Both approaches are safe and
equally effective.
Submit A Fitness Tip
If you have a tip you'd like to share e-mail it to us
Barbell Hack Squat Benefits | Hack Squats for Leg Mass