Luboš Chládek gives you some tips on how to improve the volume of your thighs!
Author: We bring you exclusive thigh improvement tips from Lubos Chladek, who is now a member of the Extrifit team. Lubos and I had a chat about what kind of content you readers might find interesting and we agreed that the topics covered are pretty much the same ones over and over again. I immediately thought that with Lubos' approach to exercise, we could help exercisers who are struggling with their legs and no longer know how to improve them. He himself has huge and perfectly shaped legs, but it wasn't always like that. That's why he's got some tips for you to improve your "Mr. Condition" legs, and you can try them out for yourself!
A few tips on how to improve thighs
1) Split your workout into quadriceps and hamstrings.
With this split, we'll have more room to focus on them during the workout and target them with more exercises in different variations.
2) Don't overextend your knees on all exercises except for the overhead.
If you bend your knees during a squat or leg press or hacken squat, for example, you will lose tension in your thighs and the muscle will relax. So try to keep it under constant tension and don't lock your knees. It will hurt but if you keep it up, the muscle will reward you with gains.
3) Don't forget the inner thighs.
I know gentlemen often don't give a shit about this, but squeezing a balloon between your knees like this is a very painful and effective thing to do. By fleshing out your inner thighs, you'll be able to keep your legs further apart when posing and achieve a better X shape.
4) Use walking as cardio!
It has worked very well for me to include walking as my main cardio workout in my competition prep. Walking is natural, gentle on the joints, and I've always been able to achieve perfect separation and sculpted thighs with it.
5) Observe the pauses between sets and make sure to progressively overload while maintaining the same technique.
Each subsequent workout needs to be more stressful on the muscles than the previous one was. This is what makes them adapt and get stronger - grow. It's perfectly natural for the body, so try to add even just one single rep on a given exercise in each workout, because even that is forward progress, which is necessary to achieve results.
6) Just destroy them!
The quads are the biggest muscle on your body and therefore can take a lot. So don't worry about overtraining them in a few sets. They can handle more than you think, not only can they handle it, but your thighs just need it!
Luboš's current thigh training:
1N + 1RP | 8-10 | |
Squat on multipress narrow + heel tuck | 1N + 1RP | 8-10 |
1N + 1RP | 8-10 | |
Squat on Roman bench on multipress | 4N | 12-15 |
4N | 12-15 | |
4N | 12-15 |
*N - normal series
*RP - rest break
In our recent interview with Lubos you can hear when this great bodybuilder started this sport, in which category he competes and what is the level of competitions in different federations. He even shared with us exactly what his daily diet looks like and what foods and supplements he includes. Lubos is known on the Czech fitness scene for being a very disciplined competitor who handles every detail of both training and eating. So if you are interested in his story, don't hesitate to watch this interview.
Interview with Luboš Chládek
Recommended
No posts have been made yet.
