Day 8 of the Art Of Body Sculpting 33 Day Challenge reveals the top tips that have taken my weakest body part and brought it up to par with the rest of my physique… legs.
I’ve always been pretty strong with the Leg Press, but it wasn’t until I began practicing these mind-muscle strategies that I finally began to experience growth.
If you are new to the challenge, please visit the introduction page for complete details and rules.
When lifting heavy weight I found that I placed a great deal of the stress and tension on my upper thighs around the hip area.
By following the rules of The Art Of Body Sculpting 33 Day Challenge; a) check your ego at the door, b) reduce the weight, c) slow down the tempo, d) play around with stance and pressure points… I have been able to focus the tension on specific areas of my thighs.
This has been the key factor in not only building my thighs, but also sculpting out great detail.
Are you in a habit of placing your feet in the same position every time that you perform the Leg Press? By switching it up you can target certain areas of your thighs more than others.
Placing your feet out wide and toes pointing outward will target your hamstrings and inner thighs (adductors). Placing your feet closer together will place more emphasis on your quadriceps.
How low you go with the Leg Press can also impact where you feel the tension. It’s important to go through a full range of motion, but going too low can place undo stress on your lower back and distribute the tension more to the hips. Never allow your pelvis to tilt while performing the leg press.
When my goal is to target the quads my range of motion is typically a little shorter as I find it maintains a constant tension on the target area. When I’m trying to target hamstrings and glutes, going a bit lower stretch out the glutes nicely. Either way, it’s important to contract the target muscle in the bottom portion of the movement, before you press the weight up.
Now I would like you to experiment with the force of tension. Do you notice a difference when you apply inward tension by squeezing your feet together (without your feet actually moving), while your feet are placed in a wide stance and toes point out.
How about with your feet closer together and applying some upward tension?
Next, experiment with applying pressure on certain areas of your feet. Do you notice a difference when you apply pressure on the inside of your foot compared to the outside? How about applying pressure on your toes compared to your heels? Try going right up on your toes with your heels 1 inch off the platform… does that make a difference?
The toughest challenge is to turn off certain muscles… or at least limit the tension on them. When focusing on your quads try to relax you hamstrings and vice versa.
Before you lower the weight try to “feel” most of the load on the target muscle… then as you control the movement on the way down, feel that muscle stretch. In the bottom portion of the movement contract the target muscle and control the movement on the way up.
I have found that by not pausing at the top and not locking out, I am able to maintain constant tension throughout the entire movement… especially with the quads.
I have not been blessed with great genetics when it comes to my legs. I’ve had to earn every ounce of muscle. I try not to be jealous of some of my friends who have tree trunk thighs and monster calves without having to work them very hard 😉
Although I may not have been blessed with genetically big legs, I do have great genetics in terms of structure. As my legs have grown, my structure has a tendency to make my legs look more muscular than they are.
I have been ecstatic with my calve development. They have come a very long way. But after watching this video I realize that I still have a long way to go. Time to double my efforts. Maybe there is a Calve Challenge on the horizon 😉
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant, BHK, is a Certified Fitness Consultant with a passion for transforming fitness enthusiasts goal driven, dedicated, and voracious physique artists who take pride in their body, fitness, health, and lifestyle. Embraced by physique artists around the world, his Metabolic Masterpiece Body Sculpting Programs will guide you through the process of sculpting your body into a work of art, by applying what Scott has coined, The A.T.T.R.A.C.T. Formula.
With his synergistic, boredom busting body sculpting workouts you will melt stubborn fat and gain muscle while skyrocketing your metabolism!
The art of molding and chiseling an aesthetically pleasing physique with ideal proportions and spectacular symmetry is one of life’s most rewarding and fulfilling experiences. It’s an opportunity for self growth and self discovery that will impact every area of your life.