Re: Training Quads while minimising Glutes

[Guest guest]

On a positive note, if your glutes are firing optimally that can mean that you

are nearly free of postural deviations.

Pre-exhaustion of the quadriceps is a common method of overcoming this type of

problem, however I would recommend against single joint isolation exercises from

a functional training standpoint.

, NAIT-PFT and CFC

Edmonton Alberta Canada

DeepSquat@...

Training Quads while minimising Glutes

Hey all,

Been training my legs, mostly with 45 degree leg presses & BB Squats,

and its coming along nicely, but my Glutes are geting too big.

Any sugestions for exercises to mimimise Glutes and really target

Quads?

Leg Extensions just dont seem to get the job done..?

Bellanger

Melbourne, Australia

[Guest guest]

Training Quads while minimising Glutes

Hi there,

Have you ever tried a exercise called sissy squats, it is an excellent

exercise for isolating the quads, if you not heard of them and if you want the

description on how to do them just say.

Wayne Rowley

Valletta Malta

>> Hey all,

Been training my legs, mostly with 45 degree leg presses & BB Squats,

and its coming along nicely, but my Glutes are geting too big.

Any sugestions for exercises to mimimise Glutes and really target

Quads?

Leg Extensions just dont seem to get the job done..?

Bellanger

Melbourne, Australia

[Guest guest]

Hi all,

Here is a great exercise for isolating the Quads. and an interesting story how

the sissy squat came about, and description of exercise and story by Ellington

Darden, from the book Super High Intensity.

Sissy squat with dumbbells: Have a long four-inch- high block upon which you can

place your heels firmly. If you have a slippery gym floor, nail the block to a

wide undersupport to prevent motion. In any case the block must not move and

neither should your feet. Grasp a pair of light dumbbells with hanging arms.

Arrange your heels upon the block so that they are almost shoulder- width apart.

The dumbbells should now be hanging behind your buttocks. Your knees should be

slightly bent and your body should be balanced.

Bend your knees slowly and lean your upper body backward at the same time.

Descend as far as you can without losing your balance. Keep your hips thrust

forward and your torso in line with your thighs. Raise your body by

straightening your legs, but do not lock your knees. Keep them bent at the top.

Begin the next repetition at once. Continue for eight to twelve non- stop,

nonlock repetitions. Place the dumbbells on the floor and immediately do sissy

squats with your bodyweight.

Sissy squat with bodyweight.. Perform the identical exercise as above, using the

same heel and hand placement except without the dumbbells. Do at least twenty

repetitions without weight and at a slightly faster tempo. But do not increase

the speed of the movement to the point where the depth of the squat- ting is

decreased. Get a full, complete motion with each repetition. Halfway through the

last set you should have one of the darnedest burns in your frontal thighs

you've ever felt.

People can learn a great deal from the study of Greek mythology. The legendary

Hercules inspires us with his muscular size. Apollo makes a lasting impression

on us with his symmetry. Sisyphus teaches us about building us massive thighs.

Hey, wait a minute! " You say.

" Sure, i know about Hercules and Apollo, but who's this guy Sisyphus? "

Sisyphus, as the legend goes, was the king of Corinth. He ruled with a harsh

hand and soon became wealthy and greedy. The people he ruled eventually

revolted, and the captured king was condemned to carrying a big stone up a steep

mountain. When Sisyphus was almost to the top, invariably something would happen

and the stone would come crashing down to the bottom. Sisyphus was doomed never

to accomplish his mission, since the stone always rolled back down.

While Sisyphus was paying his debt to society, he was also building the finest

pair of legs in ancient Corinth. The layback of his body as he angled up the

mountain cradling the burden of a heavy weight no doubt caused his thighs to

grow to gigantic size. Thanks to his massive legs and the indirect work he

received on his upper body, Sisyphus could have probably become the first Mr.

Greece.

Thousands of years later in the 1950s, several California

bodybuilders-with-development problems, and a love of Greek mythology-saw in the

Sisyphean torture a great muscle-building potential. They put two and two

together, and that togetherness resulted in the modem, though often ignored,

sissy squat. I first heard the sissy squat in 1960. Several articles in muscle

magazines described this new technique and featured the outstanding legs of

Steve Reeves, Doug Strohl, Reg Levvis, and Monty Wogord. I tried this unusual

method of squatting, suffered through it, and gained over an inch on my thighs

in less than three weeks. Believe me; the sissy squat is certainly not for

sissies! It is one of the most demanding exercises you can do for your thighs.

The sissy squat more than any barbell or dumbbell exercise isolates your quads

by removing most of the involvement of the buttocks. Other squatting exercises

involve rotation around the knees, hips, and lower back. The sissy squat

concentrates on knee rotation only. This is accomplished by angling your body

backward, rather than forward.

Thank you,

Wayne Rowley

Valletta Malta

[Guest guest]

Wayne Rowley wrote:

<The sissy squat more than any barbell or dumbbell exercise isolates your quads

by removing most of the involvement of the buttocks. Other squatting exercises

involve rotation around the knees, hips, and lower back. The sissy squat

concentrates on knee rotation only. This is accomplished by angling your body

backward, rather than forward.>

Wayne, I have to ask you to elaborate on that. Thanks.

,

Edmonton Alberta

Canada

NAIT-PFT and CFC

DeepSquat@...

www.powerlifting.ca