Category Archives: Ugly Truth
If you have been following this mess I call a blog at all for the last 5 months you may have heard me whine and whine about my knee. If not, you’re in luck because here I go again. 5 months ago I was getting ready for my first ever MMA tournament. I know,… shut it! But anywho, I was gonna try. Here’s a shocker: my 42-year-old butt got tore up by a 19-year-old monster. I tore my medial meniscus and sustained a 90% tear to my MCL. I was devastated, but now I’m back and I want to not only return to competing, I want my quads bigger and stronger than ever. The area I want to focus on for this workout is the Vastus Lateralis, the largest and most outer portion of the thigh.
How to Improve Your Sweep
How do we isolate out the vastus lateralis muscle, or as we call it in the physique world, “the sweep”? Vastus externus or vastus lateralis, depending on your A&P professor, is the largest of all the quadricep muscles. The action of this muscle is to extend the tibia or shin bone at the knee, but I’m here to help you learn how to perform knee extension to isolate out the other muscles that synergistically aid in this action. In sculpting, it is very important that we learn isolation. Whether we are a bodybuilder, a bikini competitor or a stay-at-home mom that wants to scult their body, we can all use these principles to learn to sculpt nicer legs.
Fat burn or spot reducing fat can not be limited to specific areas of the body, no matter what “bogus science” and pills tell you. However, sculpting most assuredly can be reduced to a single area, action, and in some cases, specific fibers of a specific muscle – all based on how we execute the exercise. You don’t need a degree in kinesiology to learn these principals, just a little common sense is all.
So, how do we excite and fatigue the fibers of our outer quad to hypertrophy our SWEEP?
Ok, so here is one exercise you should be narrow-minded about. Narrow is better when we talk about our stance to accentuate or facilitate the contractile tissue of the outer quad. So lets think narrow when doing squats and leg extensions. Whatever exercises you do, stand with a more narrow stance (feet together). You may stop and ask, does that mean if I stand wide, I will work my inner thigh and medial quads? Yeppers! Now you are getting it. (another blog perhaps) Moving on…
With leg extensions, it’s all about being self-centered – literally. If you point your toes outward, you are working the vastus medialis, the tear drop shaped muscle on the medial side (inside) of the legs close to the knee. Since we want to work the opposite side of the legs, then (yes, you guessed it) we want to point our toes in the opposite direction, pointing toes together. Note: this doesn’t work by just pointing the feet from the ankle down, the whole leg must internally rotate to the center to excite the appropriate muscles.
Here is an example of my own leg workout where I use these same principles to improve my sweep.
Yesterday’s Leg Workout
Warm up: 4 sets / 20 reps
Deep weighted walking lunges (35-50 pound dumbbells) 45 seconds rest btw sets
Couplet: Leg Press & Leg Extension Super Set
(zero rest between super set, 1 minute between sets)
#1 Heavy leg press
5-8 plates each side, narrow stance (4″ apart) and push only on your heels
10 sets / 15 reps
#2 Moderately heavy leg extension
Moderately heavy leg extension (130lbs-160lbs) internally rotate your femur’s in (toes are pigeon-toed), and squeeze your outer quad in terminal extension.
10 sets / 12-15 reps
Repeat Super Set 10 Times
Puke and repeat for 10 rounds(sets) with 1 minute rest between (rounds) sets
Here are some pics from my last show, the Daytona Classic, just 10 days after getting hurt.
You’ve been here before… feeling down, fat, depressed, unsure, anxious, and a little hopeless? I’ve been there too, and to some extent, I’m finding myself “there” right now. I was so determined to maintain a good diet and physique during the holidays. I don’t want to mess up a years worth of hard work… oops… EPIC FAIL….
So here we are… what we do next will determine how we feel and look in 2013. Perhaps you are here every January first, or this is your first time questioning your commitment to choosing a healthier, fitter lifestyle. Either way, our approach is the same. Commitment is key. Prepare for the carnage that pursues… This is what you can expect.
Expect to be hungry, sore, fatigued, overwhelmed, angry, sad, anxious, ready to give up, scared to give up, scared to try, knocked down, drained, confused, …. AND… EMPOWERED, STRONG, FIT, HEALTHY, PEACE, INVINCIBLE, HAPPY, FULL OF ENERGY, JOY, ACCOMPLISHED, VALIDATED, VALUED.
If we “enter in” with realistic expectations and goals, we’ll be more apt to stick to our goals. Here we go!
1. MAKE SOME GOALS (long and short-term)
… not just weight loss, but also some performance goals, emotional goals, and even vacation or financial goals. (Set rewards ahead of time to enjoy as you meet your goals)
2. EDUCATE YOURSELF ON NUTRITION
…Know the caloric cost of everything you put into your body. TRACK YOUR CALORIES IN. Make at least a one-week menu.
3. DEVELOP AN EXERCISE ROUTINE AND SCHEDULE
…make it realistic and keep your goals in mind
4. CHART YOUR PROGRESS (even on bad days)
…attendance, calories, workouts, and mood
Even if we have to start over every Monday morning, you continue to drag yourself into the kitchen and continue to fight against that craving. Then show up to your workouts and “gut” it out. Remember, anything you do is better than doing nothing. Lastly, track everything. Many times we are more successful than we think, but we need to chart the data to stay accountable and on track. THIS IS YOUR YEAR TO MAKE A CHANGE!!!!!!
Like my shirt?
This is one of Reebok‘s newest shirts from their 2013 line with motivational quotes on the sleeve. Trust me, you’re going to love the stuff coming out this year! #getafterit
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
The temporary pleasure of sin will never out weigh the devastating long term consequences, as the temporary pain of training will never out weigh the amazing long term consequences!
Bonnie and I were both brought up in the south, and for many of us that means that we were in church everytime the doors were open. One of the phrases you hear a lot in the church is “we really hate SIN”. Don’t tune me out, I’m about to make a point. As much as church, Bon and I in our adult lives spent a lot of time in the gym as well. One of the phrases we hear all of time at the gym is “I love my workout”. So “we hate sin and love our workouts” hmmm
Hate Sin? Not at all.
We love sin, its exciting, feels good, it’s attractive, it taste good, it’s a total rush… No we don’t hate sin. What we hate is the consequences of our sin. Sin can lead to drug addiction. divorce, obesity, disease, or even death – not to mention total seperation from the Dude who created you. (another blog, another time). But to say we hate sin, well, that just isn’t true – but to truly hate the devastating affects of sin is such a huge reality it isn’t a lie to say “I hate sin”. Hold on, here it comes…
Love your workout? Not truly…
Right now I am doing 315 pound shruggs. I think I just popped every vertebrae in my back, just ripped a callous, my legs are trembling and I have sweat in my eye and a charlie horse in my calf. Love my workout? …not so much.
HOWEVER, I absolutely love the consequences that I experience from working out. Health, aesthetics, energy, increased self esteem, confidence, the ablility to defend myself and my family against danger, and vitality are all considered bliss – directly related to the suffering and drudgery of the afformentioned workout. Knowing the amazing results of hard training, I can honestly say, “I love my workouts”!
The same way a person who has been caught up in SIN becomes so hurt and disgusted with that lifestyle, another can honestly say they love working out becuase of the amazing results and positive influence, that it can acutally be said, “I love my workout”
In short...The temporary pleasure of sin will never out weigh the devastating long term consequences, as the temporary pain of training will never out weigh the amazing long term consequences!
How do we change our belief system to be able to honestly say… “I love training”?
2. Visualize the prize (end game) seeing the goal as if its complete.
3. Make a plan that is realistic and effective to meet your goal.
4. Grow a pair. Dont be afraid to “gut it out”. Know it will be worth it.
5. Start over a million times – but dont quit, not even once!