Ulissesworldさんのインスタグラム写真 - (UlissesworldInstagram)「The Rules Of Leg Day 🦵 #letsgo To get results on leg training, here are 4 tips to help you out ⤵️ 1. Twice a week training. If you’re still training legs once a week, don’t be surprised if they’re not growing. We NEED to hit them twice a week (if not three times!) You could achieve this with a split. Quads on one day and hamstrings on another. This would give more focus on your legs more. 2. The big lifts. You must do the big lifts to force growth in legs. Yes, that means squats, deadlifts, leg press, hack squat and other things that hurt. Focus on the big compound lifts first. 3. Vary your rep range. All rep ranges are relevant for leg training. 5-8 reps of heavy lifting will build strength, 10-12 reps of a moderate weight will increase hypertrophy (growth). Make every rep good quality, and focus on tempo so you keep the leg muscles under tension. On these videos I’m doing my 5th, 6th & 7th sets. 8 reps, 6 reps and 10 reps on the 3rd clip. That’s a descending set. 4 Training accessories A few good quality training accessories take leg days from good to great. I ALWAYS take my lifting belt and knee sleeves to the gym for leg day. They help me lift more weight, give me extra support, and push me past my comfort zone – because that’s where growth happens! You can get the same belt and knee sleeves I use right here ⤵️ WWW.UAPPARELWORLD.COM @uapparelworld 👆LINK IN MY BIO TOO👆 For full article, check my stories 👊🏾 #ulissesworld」9月15日 22時26分