MUSCLE FOOT. TRAINING
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The standard for the development of leg muscles for me is Tom Platz – the legend of bodybuilding! His name is probably known to every modern bodybuilder. Many fans say that Tom Platz is immediately associated with powerful and inflated legs. After all, no one has yet been able to achieve such muscular development. There are legends about Tom’s training.
Squats, he considers the main exercise for the legs.
And I completely agree with his statement: “Squats, as a separate sport, which causes incomparable emotions”.
Tom Platts leg training program:
1. Squats: 8-10 sets, 20-8 reps
2. Hack squats: 5 sets, 10-15 reps
3. Leg extensions: 5-8 sets, 10-15 reps
I am lying down: 6-10 sets, 10-15 reps
5. Standing on toes in the simulator (for calves): 3-4 sets, 10-15 reps
6. Rise on socks while sitting: 3-4 sets, 10-15 reps
7. Lifting on socks in a hook machine: 3-4 sets, 10-15 reps.
So the program is suitable only for a professional.
For beginners, 4-5 exercises of 3 approaches will be enough.
Exercises and training programs from the pictures below are relevant for both men and women.
This is a voluminous training with confident weights. The only difference in leg training between them is not even the working weights (some girls squat with much larger weights), but the emphasis on the front of the thigh for men and on the back of the thigh and buttocks for women.
Great and productive workouts, friends!