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LEGS: How to pump?

ANATOMY (arrangement) OF LEGS

In order to understand how to develop something correctly, firstly it is necessary to understand how it is arranged and how it works. That is why we start our LEG literacy campaign with anatomy. So, what are legs?

You should pay attention to three biggest “pieces”:

Quadriceps (found in the front, they unbend the leg in the knee part)
Hips biceps (found at the back, under the buttocks, they bend the leg in the knee part)
Lower leg (found at the back part of the leg, under the knee, they lift you at toes)
We are going to develop namely these pieces because this leads to the greatest effectiveness.

These big pieces of muscles are attached to the bones. I hope that this is not too big news for you. We have KNEE (knee joint), up from which the most durable human bones goes – HIP bone (together with kneecap for knee joint protection) and down goes TIBIA bone (big and small).

In order to be able to move relatively to each other all the bones are connected into a flexible (articulated) connection named JOINT. If we talk about legs then the most important JOINTS for us are the following (from top to bottom):
Hip joint (moves the hip relatively to the pelvis)
Knee joint (moves femur relatively to the tibia, i.e. femur relatively to the lower leg)
Ankle joint (moves the foot relatively to the lower leg)

JOINT is a hermetically closed cavity (joint bag) filled with lubricant (synovial fluid) for friction decrease. Principally, this is the most important point. Oh, of course, I almost forgot about meniscus. MENISCUS is the cartilaginous cushion (pad) in KNEE JOINT for the amortization of pushes (hits during running or jumping). Since meniscus is not a bone (cannot coalesce), its traumas are treated very difficult.

QUADRICEPS. (quadro – four, thanks to this often called hip quadriceps muscle) is the group of muscles that are found at the front part of the hip. When the trainer says that legs are the strongest muscle group of the body (and this is really so), then he means namely QUADRICEPS which are the strongest in leg complex. As you have already understood they are composed of 4 HEADS (or bunches). I won’t give you unnecessary information, that’s why you should keep in mind the most important: the basic function of QUADRICEPS is TO UNBEND the leg in knee joint (i.e. removing the hip bone from tibia).

BICEPS OF THE HIP (biceps muscle of the hip) is found at the back side and is composed of two bunches. THE MAIN FUNCTION OF HIP BICEPS is TO BEND the leg in knee joint (i.e. approaching the hip and tibia bone). The second important function of hip biceps (and this is important because teaches us the correct workout) is TO UNBEND THE CORPUS when the lower leg is fixed without any movement (in this case hip biceps divide the load of unbending together with the buttocks).

IMPORTANT CONCLUSION: for the development of big biceps not only leg bending is important (in trainer) BUT also CORPUS UNBENDING at fixed lower legs (i.e. options of standard dead lift and especially STIFF-LEGGED DEADLIFT).

LOWER LEG is found on the back side and is composed of two important muscles for us: CALF (calf muscle) and SOLEUS which is found under the calf. It is important for us that the main function of these muscles is to UNBEND the foot relatively to the lower leg. BUT there is a tricky nuance: calf muscle performs this work when the leg is unbent in knee joint and the soleus performs this task when the leg is bent in knee joint. From here the workout nuances appear (the lower leg should be trained when sitting and standing).

To train or not to train the legs?

Well, we figured out the arrangement. Now let’s slightly philosophize on the topic of the benefits and harms of training the legs. We have ‘pro’ fans as well as ‘against’ fans. Let’s figure out.

So, ADVANTAGES OF TRAINING THE LEGS:
Uniform development top-bottom (esthetic moment)
Good response of the growth of the entire body in case when you train your legs (because the body tends to uniformity and if you have strong legs, the upper part will also tend to the same).

The bigger and stronger are the legs, the lower is the center of gravity. The lower is the center of gravity, the more stable you are (for example, this is important in martial arts). Moreover, the lower is the center of gravity, the bigger is the possible strength potential for the upper muscles from the point of physics (the bigger and more stable is the pyramid base, the bigger is the possible height and steadiness of the pyramid).

Functionality. The matter is very disputable (is a strong back less important?) but nevertheless exactly with the legs the majority of wins in all kinds of sports start. For example, in any hitting technique the base is legs and not hands or chest. I don’t even speak about football or track-and-field athletics.

Hormonal response. It is considered that the more is the muscular group, the more complex (more basic) is the exercise the more is the amount of anabolic hormones necessary for the growth. Legs represent the biggest group. That’s why the release of anabolic hormones also should be the largest.

CONCLUSIONS:

You MUST train your legs.
Legs should be trained ACCURATELY (in order not to harm the joints). That is, to look after the correct technique and execute very qualitative warm-up.
Legs should be trained UNIFORMLY (Quadriceps + hip biceps + lower legs)

You should train the legs and increase the weight only till a definite threshold (150-180 kg) and that’s why to increase the load by applying SPECIAL METHODS (preliminary tiredness, dropsets, super sets and so on).

It is possible to train BICEPS AND QUADRICEPS of the hip by SUPERSETS because these are classical antagonists.
You should train the legs with EFFECTIVE EXERCISES.

Later I will tell about the most effective exercises for leg muscles.

17.05.2015