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|How to Build Leg Muscle in your Fifties and Sixties|
|Written by Lynn Glenn|
When, we get older our joints, hips and lower back start to show signs of wear. They become more fragile and susceptible to injuries. Joints, hips and lower back all have taken their toll over the years, especially if you were involved in sports or a job that required manual labor.
At 60 I still wanted to be able to train my legs using heavier weights. I started to think about what if something would happen and I injure myself!
I am a very active person with various types of activities requiring me mobile. What would I do, if I were to lose that mobility? Suddenly, I found that free weights and squatting with 400 plus pounds did not make sense anymore! One wrong move or losing my balance could result in a serious injury. To avoid hip replacement, bad knees or having lower back problems, I had to find a safer method for building legs.
If you still want to do squats with using free weights, then it would be better to use the Smith Machine. The Smith Machine is defiantly a safer piece of equipment than loading weights on a barbell. If you are unfamiliar with this equipment, it mimics squats using the barbell with plates, but with cables and safety devises on both sides. The main difference with this equipment, you do not have to worry about balancing the weight.Muscles Used
Gyms have various types of equipment and brand names that will be similar to the ones that I will be mentioning. Hammer Strength, Universal, Pro Fitness, Maximus, Flex, LifeFitness, Nautilus, Power Strength, Body Solid, FreemMotion, Smith Machine, are some good examples of plate loading and cable gym equipment.
Leg Building Strategy
Your legs have very strong muscles. You'll find that you can lift heavier weights during your leg workouts than with other routines, and for that reason proper form is important so not to injure your back and/or your other joints.
With that being said, you'll often find that you can make bigger and quicker gains with your leg workouts. For example, over the course of a few months, you might find that you're increasing your weights on a weekly basis. When this happens, you really notice your legs taking shape!
The key to staying injury free and making gains is to use good form, and not to over train your muscles. You need to let your muscles rest in between workouts. Give them 3 or 4 days to rest before training them again. Follow up each workout with a protein shake and your legs will never be the same.
My Leg Building Workout
I train legs once a week in the middle of the week. This way it gives my upper body a day to rest before resuming. You can perform the leg work twice a week if you can or able to. I have found that it takes me a minimum of 3 days to recover from the workout I am about to discuss.
Over a year ago I found out that it takes more time for my legs to warm up. To start with squats, like I use to, did not work for me anymore. Now I start with my calves, a little unorthodox I know but it works for me. My theory behind this is that your calve muscles are one the most used muscles in your body.
From the time you crawl out of bed in the morning until you are back in bed that night your calves are being use. With this theory in mind, when I get to the gym I work my calves first. My calves have already warmed up from using them throughout the day. I work them hard and burn them out before I attack the larger muscle groups. By now my heart is pumping, body has warmed up and blood is circulating. Now I am ready for my larger leg muscles.
The Leg WorkoutYour calves along with your quads have three muscle groups each inner, outer and medial. Make sure your workout hits all muscle groups. The workout that I use and will explain below, will do that either individually or as a group.
With all calve exercises, it is not the weight being use that is as important as using proper form. You want your heels to go down as far as they can for the stretch. Next, rise up on ball and toes of your feet as high as you can. Too much weight can prevent you from accomplishing this movement.
Quadricep (thigh) Workout
There are lot theories in the order for which to complete your quad exercises. Find out which one works for you and follow it or change them up. Below I will be explaining one order of performing these exercises.
I use two pieces of equipment for my hamstrings.
Most of these exercises your back is supported, hands are on grips for balance and performed with a controlled range of motion. Be sure not to hyperextend your legs or bend your legs more than a 90 degree angle. You can complete these leg exercises indefinitely with only some weight modifications.
About the Author
Lynn Glenn is a 61 year old natural athlete who started training at the ripe young age of 48. Lynn lives in Southern California, and serves as a tremendous inspiration for many "mature" weightlifters in the gym that are trying to look better, feel better, and beat the crap out of father time. To contact Lynn, visit Lynn at http://www.musclemagfitness.ning.com/
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