2/15/2024 0 Comments Cbum drag curlsHe has been seeing a massage therapist to help mend his injuries and break up muscular scarring so he can continue to progress in the gym. This further warmed up the front and back of his knees without applying much additional stress and pre-exhausted him before the heavier compound movements.īumstead mentioned that his legs were sore as he had received an intense massage earlier. Seated Leg Extensions, Lying Leg Curls, & Massage Therapyīumstead opened his workout by supersetting seated leg extensions with lying hamstring curls. He rolled out his quads to stay limber during his forthcoming heavy working sets.īackwards on the stairmaster means one thing, leg day once again.īumstead has been hitting his legs twice a week during his off-season - one quad-dominant day and one hamstring-dominant day to pack as much mass on his legs as possible before cutting calories for his Olympia prep. Warm Upīefore Bumstead began his workout, he warmed up on a stair climber in reverse to prep his joints and hamstrings. He made many physique improvements despite some minor injuries during his growth phase that he attempted to cure through stem cells. ![]() The off-season is almost over.īumstead weighed 260 pounds at the time of this video’s publication. Lunchīumstead opened the video with his lunch: a meat-packed deli sandwich made with turkey, lettuce, and mustard on deli bread. In order to remedy this, said individuals of high endurance capability may instead increase the resistance of the exercise by adding more weight in an incremental fashion, so long as they are careful to keep it at a reasonable level.Video can’t be loaded because JavaScript is disabled: LEG WORKOUT COMBINING STRENGTH AND VOLUME () This, of course, will depend on the exerciser, their relative experience with resistance exercises as well as the level of bodily conditioning they have achieved, with individuals of rather high muscular endurance finding six sets to barely scratch the surface of what they are capable of. In terms of volume, the drag curl can present significant benefits when performed between the repetition ranges of six to twenty, with as many as six sets being possible without burning excess muscular endurance needlessly. Though the particular resistance utilized depends entirely on the exerciser and their own individual level of physical strength, a good starting point is approximately 50% of the exerciser’s one repetition maximum of the standard barbell row, split in half if one is using two separate dumbbells or kettlebells. This completes a single repletion of the drag curl, with subsequent repetitions simply repeating the previously mentioned steps until the set has been completed. The exerciser should feel a marked level of tension in their biceps and forearms if the exercise was performed with proper form and an appropriate level of resistance.Īfter squeezing at the apex of the repetition, the negative or eccentric portion of the exercise will begin with the exerciser slowly relaxing their elbows and lowering the bar in a controlled manner while still retaining some level of tension in the biceps brachii muscles, only releasing the muscular activation once the bar has been lowered back into its original resting position. ![]() ![]() ![]() This completes the concentric portion of the exercise. The purpose of this is to ensure that no cheating of the form or untoward injuries may occur via the use of proper form.īeginning the repetition, the exerciser will contract their biceps and trapezius muscles, thereby drawing their forearms in an upward motion as the elbows of the exerciser are drawn back somewhat, pressing the barbell against their abdomen and raising it at or beneath their sternum. They will then hold the weighted exercise equipment in their hands while standing erect with their feet placed at a stable enough distance apart and their spine maintained in a braced yet neutral position.
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