4 Big mistakes in quadriceps training using power rack
With more meat than the counter of a butcher, decorated with engravings ravines vertical and horizontal, the quadriceps can cause sensation. Unfortunately most bodybuilders never get to maximize your quads because they are constantly tricking their leg workouts.
In this article, we will examine the most common mistakes in training the quadriceps and expose a series of tips to fix each of them so that the time spent on the squat cage being useful. Consider starting with check out our best power rack until you master the technique, then advanced to squats with free weights.
Incorrect target zone
Here you have a persistent myth: to focus more on your quads when using the power rack. In fact, the opposite is what is happening that way. Also, many believe that a position with greater separation works the outside of the quadriceps and closer working over the inner zone, wrong again.
The fact is that even some experienced bodybuilders do not know how better to work all four muscles that makes up the quadriceps and the different muscles of the upper and inner thighs. Solutions: Place the toes looking inward to work more outside (vastus lateralis), put them out to work more inside (vastus medialis). Keep your feet under your hips during exercises like squats using squat rack.
Using a shortened range of motion you can see in every gym.
Loading up to the press to hopefully do half reps, bending your knees just enough so that the load is still moving. That same shortened bending occurs in squats, squats machine Hack and often even quadriceps extensions. Whenever a bodybuilder trains quadriceps easiest thing is to follow a common pattern; do the full movement, first because doing leg exercises series of complete repetitions doing it is hard and allows them incomplete carry more weight; creating the illusion of a more hard training, so the quadriceps pass worked with “mini-repeats”.
By limiting the range of motion you are limiting your growth.
Solutions: each repetition of most sets of squats should reach the point where your quads are parallel to the floor, if not more (e.g., deep squat where the parallel is passed). The exception to this rule is when half squat is to focus more on the vastus medialis, which research has proven effective. Any type of leg press (press) must fall at least until your quads are parallel to the footplate. In a press at 45 your knees should touch your breast without your buttocks up off the seat as a strain would be located in the lower back.
In squats, leg presses (press) should be blocked briefly and stop just before the crash. When running extensions should go from full extension (calf perpendicular to the thighs) to full contraction, where it will briefly lock your knees and tighten the quadriceps. In stride, adduction of thigh and any other leg exercise should achieve a total contraction and stretching.
You may want to extend the number of series in a machine for making partial leg, but do it only after reaching the failure repeats full range.
Go too heavy
You want to do the weightlifting right in or weight room, you feel that your home is still the best place to exercise. However, practicing at home also means that you have to be aware of the target and the heavy.
This error is almost always linked to that precedes it, as going too heavy leads to truncate the reps and doing this allows you to go too heavy. This feeds your ego. And what’s more, even if you’re doing squats down well, could end up making a pyramid to reach working singles (1 repeat) or 2 reps just to put as much weight as possible in every workout, this is to feed your pride but earning little or no muscle.
Solutions: Make the full range of motion (see Error # 2). Keep reps, for most of the series, the range of 8-12 repetitions. Focus on the muscles, not weight.
Do squats with an incorrect technical
Many bodybuilders lean too far forward and cast their hips too far back, working his back, hips and ass significantly more than their quadriceps. The worst is that it could deform your spinal erectors. If you’re doing wrong squats, it is better not to make them. A better option is to practice the right way to this fantastic exercise until you get it right every single time.
Solutions: Usually when you adopt a greater separation than your shoulders, are best done with your toes facing slightly out, but find the separation that allows you to stay as straight as possible. Often, higher bodybuilders need a separation of the larger foot. Emphasizes the arch in your lower back. Look straight ahead at each repetition. While low, keep your ass over heels, as if you were going to sit in a chair. At start up, move your hips rather than the knees. Practice proper technique by sitting (just touching the ass), waking up from a bench, chair or box that is to the height of the parallel. Do not use a light load until you master.