Go Back   NarkSide Nutrition >
Articles
> Articles > Articles by Narkissos
Connect with Facebook

Reply
 
Article Tools Search this Article Display Modes
  #1  
Old
Narkissos's Avatar
Narkissos Narkissos is online now
Owner | Administrator
Points: 9,466,654, Level: 100
Points: 9,466,654, Level: 100 Points: 9,466,654, Level: 100 Points: 9,466,654, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
Join Date: Feb 2007
Location: Barbados
Real Name: Corey
Rep Power: 708
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Exclamation Deliberate leg training...for deliberate growth.
by Narkissos 06-13-2011, 12:18 AM

NarkSide: June 13th 2011

"How can I get a pair of legs like yours?"

"How can I get a butt like yours?"

I get questions like these just about every time I step into the gym... or toss on a pair of shorts. Hell, jeans are no protection from questions like this either.

(...not that I'm complaining mind you.)


img src: bfptees.ca

I used to be unsure of how to answer that question.

But, then I started to watch other people train. Wasn't hard to see then why so many people have stick legs

What I found missing from a lot of trainee's workouts was the deliberate execution of movements.

Sure, there are a lot of guys who move a ton of weight. But, out of that flock you're sure to find a pretty large percentage of guys who don't have the mass to show for the weight they move.

Why?

One reason is that their form sucks... so a lot of other muscles are brought into play.

Another reason is that they use momentum.

(Yet another reason is that they just plain hate the feel of a couple hundred pounds crushing their spine...but that's a discussion for another day lol!)

Momentum and form are the two facets that we'll be discussing today.



Here are a few vids I'd like you to check out. This may be a no-brainer, but I'll make the request anyway:
  • Do ignore the fact that there are small chicks in 'em.
  • And, hell, if you fixate on the fact that it's a chick giving you instructions, check out their thighs, compare 'em to your own...and then STFU and listen.
Dumbbell full squats, pause front squats, hip-dominant deadlifts etc:

'half'-squats:

Pause squats:

VS



It's a no brainer.

Try training legs in a deliberate manner, and I gaurantee soreness and growth.




Take-home points:
  • Use Full ROM
  • Use tight form
  • Deliberately contract musculature
    GROW.



-Corey "Narkissos" Springer
Owner of:

"The NarkSide" Fitness Forums
Apollo Fitness Barbados
NarkSide Apparel
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
Views 5512 Comments 25
Total Comments 25

Comments

  #2  
Old 06-13-2011
Narkissos's Avatar
Narkissos Narkissos is online now
Owner | Administrator
Points: 9,466,654, Level: 100
Points: 9,466,654, Level: 100 Points: 9,466,654, Level: 100 Points: 9,466,654, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Feb 2007
Location: Barbados
Posts: 47,418
Real Name: Corey
Rep Power: 708
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

Random, i know.
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #3  
Old 06-13-2011
t-gunz's Avatar
t-gunz t-gunz is offline
Former Co-Admin. Cherished friend. RIP
Points: 191,589, Level: 100
Points: 191,589, Level: 100 Points: 191,589, Level: 100 Points: 191,589, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 11%
Activity: 11% Activity: 11% Activity: 11%
 
Join Date: Jul 2009
Location: All Male Bath house
Posts: 8,347
Real Name: Sallyboy
Rep Power: 248
t-gunz has a brilliant future
t-gunz has a brilliant futuret-gunz has a brilliant futuret-gunz has a brilliant futuret-gunz has a brilliant futuret-gunz has a brilliant futuret-gunz has a brilliant future
Send a message via MSN to t-gunz
Default

its its funny those points:
Take-home points:
  • Use Full ROM
  • Use tight form
  • Deliberately contract musculature
    GROW.
simple but yet it still doesnt get followed.
__________________
Introduce yourself here:http://www.getnarked.net/forum/forumdisplay.php?f=19

motivation pictures client/moderator : Bobby Stealz:http://www.getnarked.net/forum/album.php?albumid=9
-if this doesn't get you motivated nothing will


New Members threads of interest:http://www.getnarked.net/forum/showthread.php?t=4965
-includes dieting, training, injury
-articles by narkside staff
Reply With Quote
  #4  
Old 06-13-2011
Narkissos's Avatar
Narkissos Narkissos is online now
Owner | Administrator
Points: 9,466,654, Level: 100
Points: 9,466,654, Level: 100 Points: 9,466,654, Level: 100 Points: 9,466,654, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Feb 2007
Location: Barbados
Posts: 47,418
Real Name: Corey
Rep Power: 708
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

^^Aint that the truth
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #5  
Old 06-13-2011
Problem Child's Avatar
Problem Child Problem Child is offline
Catholic schoolgirl
Points: 7,691, Level: 61
Points: 7,691, Level: 61 Points: 7,691, Level: 61 Points: 7,691, Level: 61
Level up: 47%, 159 Points needed
Level up: 47% Level up: 47% Level up: 47%
Activity: 1%
Activity: 1% Activity: 1% Activity: 1%
 
Join Date: Jan 2009
Location: Barbados
Posts: 210
Real Name: Chadd
Rep Power: 18
Problem Child is a name known to allProblem Child is a name known to allProblem Child is a name known to allProblem Child is a name known to allProblem Child is a name known to allProblem Child is a name known to all
Default

i can attest to this, i'm not so much comfortable wid the normal squat movement, but since starting to do dumbell squats i got such an intense reaction, specially in the outer sweep, ass, and hamstrings. The range of movement i'm able to achieve with the exercise gives me a better workout all round, and has also helped me improve the amt of weight i've been able to do on the leg press (not sure how its relates) but just wat happened.
Reply With Quote
  #6  
Old 06-13-2011
Narkissos's Avatar
Narkissos Narkissos is online now
Owner | Administrator
Points: 9,466,654, Level: 100
Points: 9,466,654, Level: 100 Points: 9,466,654, Level: 100 Points: 9,466,654, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Feb 2007
Location: Barbados
Posts: 47,418
Real Name: Corey
Rep Power: 708
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

Quote:
Originally Posted by Problem Child View Post
i can attest to this, i'm not so much comfortable wid the normal squat movement, but since starting to do dumbell squats i got such an intense reaction, specially in the outer sweep, ass, and hamstrings. The range of movement i'm able to achieve with the exercise gives me a better workout all round, and has also helped me improve the amt of weight i've been able to do on the leg press (not sure how its relates) but just wat happened.


re: dumbbell squats... are you doing 'em in the manner portrayed in the video? i.e. w/ the increased ROM?
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #7  
Old 06-13-2011
Problem Child's Avatar
Problem Child Problem Child is offline
Catholic schoolgirl
Points: 7,691, Level: 61
Points: 7,691, Level: 61 Points: 7,691, Level: 61 Points: 7,691, Level: 61
Level up: 47%, 159 Points needed
Level up: 47% Level up: 47% Level up: 47%
Activity: 1%
Activity: 1% Activity: 1% Activity: 1%
 
Join Date: Jan 2009
Location: Barbados
Posts: 210
Real Name: Chadd
Rep Power: 18
Problem Child is a name known to allProblem Child is a name known to allProblem Child is a name known to allProblem Child is a name known to allProblem Child is a name known to allProblem Child is a name known to all
Default

Quote:
Originally Posted by Narkissos View Post


re: dumbbell squats... are you doing 'em in the manner portrayed in the video? i.e. w/ the increased ROM?
Yes, the only difference is we incorporate a belt with the chain to hold the dumbell, but the ROM is the same, it was a real eye-opener in the way it felt
Reply With Quote
  #8  
Old 06-13-2011
Narkissos's Avatar
Narkissos Narkissos is online now
Owner | Administrator
Points: 9,466,654, Level: 100
Points: 9,466,654, Level: 100 Points: 9,466,654, Level: 100 Points: 9,466,654, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Feb 2007
Location: Barbados
Posts: 47,418
Real Name: Corey
Rep Power: 708
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

I've done it with the best.

Wasn't a fan of how it pulled on my hips/lowerback... but definitely a good movement all the same.
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #9  
Old 06-13-2011
Problem Child's Avatar
Problem Child Problem Child is offline
Catholic schoolgirl
Points: 7,691, Level: 61
Points: 7,691, Level: 61 Points: 7,691, Level: 61 Points: 7,691, Level: 61
Level up: 47%, 159 Points needed
Level up: 47% Level up: 47% Level up: 47%
Activity: 1%
Activity: 1% Activity: 1% Activity: 1%
 
Join Date: Jan 2009
Location: Barbados
Posts: 210
Real Name: Chadd
Rep Power: 18
Problem Child is a name known to allProblem Child is a name known to allProblem Child is a name known to allProblem Child is a name known to allProblem Child is a name known to allProblem Child is a name known to all
Default

Quote:
Originally Posted by Narkissos View Post
I've done it with the best.

Wasn't a fan of how it pulled on my hips/lowerback... but definitely a good movement all the same.
Yeah the chain feels a lil weird specially with heavier weight, but man it works
Reply With Quote
  #10  
Old 06-13-2011
Narkissos's Avatar
Narkissos Narkissos is online now
Owner | Administrator
Points: 9,466,654, Level: 100
Points: 9,466,654, Level: 100 Points: 9,466,654, Level: 100 Points: 9,466,654, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Feb 2007
Location: Barbados
Posts: 47,418
Real Name: Corey
Rep Power: 708
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

^^ sounds on track.
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
Reply

Bookmarks


Currently Active Users Viewing This Article: 1 (0 members and 1 guests)
 
Article Tools Search this Article
Search this Article:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -4. The time now is 08:51 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
Copyright 2007 - 2012, Apollo Fitness Barbados