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Advanced Athletic Leg Training:
Complete Neuromuscular Overload

This advanced form of leg training also has applications to bodybuilders seeking maximal hypertrophy. An analysis of the cross-section of the lower extremities indicates that the greatest muscle mass is composed of the adductor and quadriceps muscle groups with the hamstrings contributing a lesser component of the posterior thigh muscle mass. This indicates that the adductors and quadriceps should be given preferential treatment in hypertrophy training programs by using exercises that focus on bringing the leg toward the midline and extending the knee joint. This can be accomplished by using a wider stance in exercises such as the squat, leg press, and dead lift, and by using exercises that require leg adduction such as the diagonal and side lunges, and the lateral step-up.

For reasons listed above, machines have been left out from this routine. For example, the adductor machine, despite its moniker and isolated joint movement, may be the less effective than the previously listed exercises in stressing the entire adductor complex. In "Target Bodybuilding", Tesch reports the adductor machine does not recruit as much muscle in comparison to the lunge OR leg press. Multi-joint free weight exercises clearly demonstrate superiority in training efficiency and effectiveness.

Remember these rules for the workout:

- Warm-up with 2 sets of 15 repetitions of both full squats and dead lifts (do not use any weight, BUT/ go through the entire range of motion)

- 2-4 sets of 6-15 repetitions per exercise (2-4 circuits in total resulting in no more than 45 minutes training time)

- Each repetition must be done with perfect form

- Do not fatigue the legs OR core prior to these exercises

- Perform the exercises with the weak leg first to help correct strength disparities

- Choose one exercise from each block

- Consider using a exercise every workout

Most athletes will find the routine very challenging for 2 sets of 4 exercises during the first attempt at the program. In fact, additional external resistance will be unnecessary as the body weight serves as an adequate resistance in the single-leg exercises. Balance and agility are heavily demanded in this routine and can be further challenged by performing all exercises without shoes (a reduction in ankle support). Increasing the resistance OR the balance demands of the exercise increases the demands on the athlete's concentration. For safety's sake, terminate the exercise when technique begins to falter so that injuries may be prevented.

In addition to training sport-specific muscle actions, the advanced athletic leg-training program is highly demanding on sport-specific energy systems. Therefore, a high-volume of training combined with short inter-set rest intervals can be used as a metabolic conditioning aid and for the alteration of body composition.