Legs Training (Out-take from Dr. Muscle's book, “Let's Play Weights”)

I think that the legs are the most neglected group of muscles in the body. There are many excuses why this is so, none of which are based on common sense. I do know from experience that far too many people in the gyms do little to nothing for the lower body. This is unfortunate, because in fact the legs are truly the foundation of the body. Strong legs make all other physical activities easier and more fun.

I was always taught that if you want a powerful upper body, you must have a powerful lower body (legs). My personal experience has been that whenever I have wanted to make breakthroughs in overall strength and endurance, I have concentrated more on strengthening and conditioning legs. As an added bonus, I found that stronger and better conditioned legs meant a better vehicle to burn fat due to the increased stamina acquired for cardiovascular training.

I suggest you devote one complete training session to legs. This portion of the body is divided into three major divisions including the muscles of the hip and thigh, the muscles of the hip, thigh and knee, and the muscles of the leg and foot. For our purposes today, we will only be concerned with the muscles of the hip (hip flexors), thighs quadriceps and hamstrings).

Lunges

I believe this exercise to be one of the most beneficial for strengthening and shaping the legs. If done properly, you will not only be out of breath, but you will feel tremendous burning in the quads, hams and glutes. You may do this exercise with a barbell on your back (as in squats) or holding a dumbbell in each hand. You may also use one of two variations: In place alternating legs or walking lunges.

In place: with feet together, step forward with one leg keeping the other foot in place. Bend the front leg so that the thigh is parallel to the ground. The back knee should be bent slightly, but the knee should not touch the ground. From this position, thrust backward to the upright position and lunge forward with the other leg. When both legs have been done, this one repetition.

For this exercise demonstration, I have selected an alternative using the Smith machine. From the standing position (figure 1), step backward into the lunge position (figure 2). Return to the standing position to complete one side. Do the same with the other leg to complete one repetition.

Waking lunges: feet together, step forward one leg at a time. Front leg bends until the thigh is parallel. As you push upward, bring the back leg up to meet the front in a standing position. Step forward with the opposite leg as if you are walking. Keep the walking lunges going until you have completed the exercise.

Sets: Three sets of 12-15 reps. Stay Focused...Do Not Touch the Knee to the Floor!

Common sense tips to avoid injury:

1. Do these movements under control to avoid knee injuries.

2. Do not bounce the knee off of the floor. This is one of the most common and costly mistakes with this exercise. Bouncing the weights causes stress on the knees and does no good for the integrity of the joints. Be smart!

3. This is a great exercise to strengthen the knee complex, so treat it with respect and watch your legs and butt get muscular and fit.

Our model, Kirsten Mulnix has extensive background in athletics. She participated on the cross country team at the collegiate level at San Diego State University. She has additional expertise in gymnastics and weight lifting. Her impressive credentials include: Athletic trainer at Modesto Junior College; assistant coaching for the S.D.S.U. Aztec gymnastics team; she is certified as both a personal trainer and a nutritional consultant; she is also an active member of the National Strength and Conditioning Association.

Kirsten has her B.S. in Kinesiology specializing in fitness from San Diego State University. Kirsten is a prime example of what a body can look like with proper training, good nutrition and wise supplementation. She believes that great results come from doing the right thing. She strongly supports the ideals set forth by Dr. Muscle. Thanks for your help, Kirsten, and keep up the continued dedication.

Kirsten's Motto: Be consistent, Train With Focus, Train For Strength, Flexibility And Endurance. Do as Dr. Muscle says. Shut up and TRAIN!

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