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Can you really build muscle without weights?
Mike Thiga transformed himself from a scrawny 148 pounds
to a massive 187 pounds. In slightly less than 6 months,
he packed on 39 pounds of solid muscle, all without ever
lifting a weight or going to the gym.
Learn how he did it at The Muscle Experiment
Fitness Tips For 5/15/2013
No Gym Leg Workout
Leg Training for the Road Warrior
When you are on the road you donít always have access to a gym.
Whether on business or vacation, you may sometimes find yourself in
a place where there isnít a gym within miles. This is particularly
true on a summer camping trip. Don't despair, however, because you
can still give your body a good workout without apparatus. All you
need is your own body weight to supply the workload.
Everyone is aware of the standard exercises that can be done
virtually anywhere such as the crunch, chin up, and push up. However,
these traditional movements often primarily the upper body and the
legs go overlooked. There is a way to change that with a workout
that features the legs prominently.
Prior to working any muscle group it is wise to warm up that area.
You can do that for your legs with the frog squat stretch. Squat
down into a bottomed out position with your legs slightly apart.
Place your hands on the ground between your legs, palms facing down.
From here raise up as high as you can go on your legs while keeping
your hands on the ground. Make this an active stretch, moving up and
down while maintaining your palms down and touching the ground
position. This move will get the hamstrings and thighs warmed up and
ready to go.
The squat lies at the center of all good leg gains and that holds
true for body weight movements as well. One way to generate more of
a workload for your quads is to use a non-lock action. Squat down
and come back up, but stop just a couple inches short of locking your
thighs at the top. Immediately squat back down. Move quickly through
20 squats. You may find this movement more challenging than you might
expect. The pressure really builds in the legs because they get no
rest until the entire set is complete. Perform a couple of sets of
this challenging squat style.
Next up is the "bound". To perform this movement you simply squat
down and jump as far as you can both forward and upward. That is,
you want to get both height and distance. Make each jump as powerful
as possible, and bound several times in a row, putting as much
effort equally into all the bounds (in other words, donít taper off
toward the end). Perform three sets of the bounds.
Single leg split squat
The single leg squat puts all of your body weight on one thigh.
Plant one foot on a solid, elevated surface (such as a bench or
chair) and squat down on the other leg. Go deep - no cheating
allowed. Move fairly quickly and pump out 10 repetitions for each
leg. Perform 3 sets of this movement per leg.
Back to the Frog Squat
Wrap up the routine with a few more frog squats. Make the movement
more active than static.
This routine will give your legs a great workout and you can perform
it virtually anywhere, so donít use being on the road as an excuse
for letting your legs fall apart.
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No Gym Leg Workout
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.