Franco Columbu
To squat work, they need to do quite different!
A close friend of Arnold Schwarzenegger, Franco Columbu training at the time.bodybuilding only when groping for standards.Everyone could in some way to become a pioneer.Chris Dickerson prodimonstriroval unprecedented detailing small muscles.Frank Zahn has shown unprecedented balance of proportions.But Franco's famous shape of the quadriceps.
Necessary to begin with, the first Franco swung to limit the bottom of the quadriceps.As a result, the lower beams, literally hanging over his knee.Can argue that.it is beautiful or not so.but then such a type of buildup of the quadriceps was the reference.
-My favorite exercise for the thighs, squats, begins the story of Franco.However, to make it work, it had a little tweak.Ha, little…Yes it is completely redrawn squats in his own way, what I mean? I'll explain.Take a stand.Most bodybuilders prefer to put the feet at shoulder width or even wider.Franco, however, put your feet at a distance of 10-15 cm from each other.So what, you ask? And the fact that the vertical load vector passed him through the center line of the hips.In short, the burden fell to more precisely on target.
If someone did not understand.I'll explain: when you put your feet wide.knees "disperse" and forced to take on some of the load (the wider the stance.the greater).Well, returns this narrow rack back into the quadriceps load, freeing up your knees.Do not believe me, try yourself! Another detail.Others in presidaniyah back slightly shoulders hunched, and Franco-straight as a board.With such a position rests on the lower back is less than the load.Long time to explain.but strained lower back "holds" hamstrings.normally does not allow them to stretch out.Well than "harder" hamstrings, the lower the depth of the squat.Franco squat very deep.He firmly convinced that the squat is all about the amplitude.Than it is wider, the higher the return, as in any other exercise.Look at the feet of Franco and decide right or wrong.And here's another secret.-All squats done in 4 sets of 8-10 reps.Says Franco.-I used printsepe pyramid, the number of repetitions in sets dropped from 20 to 2.In the first set-20, in the second 15, third 10, then another 3 sets-8, 6.4, and finally, the last set-2 repeat.I am deeply convinced that the legs can swing only one single way of winding-volume squat!
Franco never disdained zhimami feet.Like, frivolous exercise for Dummies.On the contrary always presses were under his number two, in order of exercises and by value.But here, be original Franco.He put the feet are very narrow-width 8 cm, and his knees almost rested on his chest.With regard to total load, and it was here Workhorse.In the first set-50 reps in the second 25, third and 15 in the last quarter-8.
The third exercise for the quadriceps, leg extension.Here it all was classically.Extension Franco did in "prochuvstvovanom" style at the top to be "stuck" for a few seconds, until the burning pain in the quadriceps.As a rule, the extension of training ended with Franco.All of them? No, not all.After a workout Franco added another exercise, the deadlift.He usually did it in six sets: 5 reps 150kg-.200kg-5 reps.250kg-5 reps.300kg-2-3.320kg-one.350kg, one also.-Deadlifts raises everything leg muscles.Says Franco.-No additional pumping hamstrings are not required.In addition, the deadlift is needed to increase the power potential in the squat.Oh, and.Approaching the competition, Franco added a workout in his scheme of attacks-2-3 sets of 12-15 reps.They also had a firm imprint: Franco fell into a deep squat extremely.-If you want to become a champion, 'Hold on basic, very simple exercises.For each muscle group invented ten.if not more.such exercises.but to really work on the strength of three to five.And among them there is always the most effective one-.When it comes to their feet, it is, without dispute, sit-ups.
Squats 7 x20, 15,10,8,6,4,2
Leg press 4 x50, 25,15,8
Leg extensions 6.7 x20
* 2-3 Lunge x12-15
Deadlift ** 6 x5, 5,5,3,1,1
* On every second training session before the tournament
** Every other week
