The second exercise in the session, after bench presses, there are squats on the hack machine. We assume a load, grip o 30 cm wider than shoulder width, then begins doing squats. The form of movement involves descending slightly below the point, in which the knee deflection reaches a right angle. This is where it stops, makes a short pause, then returns to its original position. “No quadriceps session is complete without exercise, in which they will not be reliably loaded. Hence the hack-machine squats as the second move. On the one hand, these muscles are slightly tired after the previous exercise, on the other hand, the machine takes the necessity of balancing the load off the exerciser, which increases the possibility of using a larger weight. This is what it does, that I chose this exercise - I can safely put on more weight with it. Similarly, as in the first exercise, performs 4 po series 10-12 repetitions.
Finally, he leaves the leg extensions on the machine. It is a movement that perfectly insulates the quadriceps, allowing for their complete "burnout". This time its standard 4 the series extend to 20-30 repetitions in each. “Should I experience quadriceps, it's time for that after the presses and squats – just when extending on the machine. I choose the usual medium duty, but this is hard enough for the thighs. Four series is such a serious portion of exercise, that few are able to cope with it. Similar training – together with me – several bodybuilders have tried, but none went beyond the three series. It's worth saying, that already from 15 repetition begins with pain, and it grows with each successive one. Extensions are good to do with your partner – thanks to this, you can add a few valuable forced repetitions. ”
Such a session does not take too much time, it is feasible without load, requiring attention to stabilization. It is arranged like this, to let you knock out the quadriceps muscles in a short time. If you want to try such a training, you're welcome. Just remember one thing – it will hurt.