The Contrast

The Contrast
Lift Big, Sing Big, Look Great Doing It.

Saturday, April 18, 2015

You gotta have wheels

I used to be like the average bro who neglected the shit out of my legs. I'd have a whole day dedicated to biceps, yet legs somehow got left off the menu. It was only when I began to take my training seriously that I started to see optimal results.

Da Wheels

Your wheels are what you ride around in all day, and your legs are the original wheels, so it only makes sense to pimp yo ride.

But in all seriousness, you should not neglect your leg training. In fact, your lower half should truly be the main focus of your training regardless of your goals. 


The longer you walk, more than likely the longer you will live. I know people are making a lot of hype about how sitting kills you that I'm not 100% convinced by, but the longer you have fully functioning healthy legs, the better for your health. There is no argument about that.
It seems that I run into someone who has knee issues pretty much every day. And since there's little you can do to actually improve the joint itself, your focus on keeping yourself mobile should be aimed to making the quadriceps as strong and powerful as humanely possible to buffer for your crappy knee genetics (trust me, I sympathize with my achy knees.)

Weight loss

High rep Squats/lunges/step ups will make you sweat BEADS! I've actually seen multiple fitness personalities who use frequent leg training filled with high rep squats, distance weighted lunges, and super setting big leg movers in order to keep their calories high while dieting for a photo shoot. The energy output required for these brutal lifts is infinitely more substantial than most conventional cardio.

and finally...

Performance/Dat ass!

Your Glutes are your largest muscles on the human body. (Or at least they should be. Pancake butt gets you nowhere in life!) If you neglect your ass, you're not only depriving yourself of epic performance potential, you're also missing out on a large portion of energetically expensive material that could help you maintain an overall leaner physique which is essential for endurance athletes, and athletes required to remain in a certain weight class

Favorite Lower Body Lifts

There is no lift that equates the power and efficiency of deep, ass to grass squats. Quads, Hams, Glutes all in one fell swoop. No matter what field sport or athletic pursuit you're looking to develop, I recommend Deep squatting.

Although I'm not a functional fitness junkie or necessarily care about movements carrying over to "real life scenarios"...

Deadlifts are chief. Total body power. The above picture ^^^^ is obviously a joke, but getting strong on the most incredible lift is gonna get you good lookin and work your entire body. Traps, Glutes, Hams, some quad action. Your body learns to adapt under such bad-assery.

Glute Ham Raises are fantastic. I wish I had a glute ham raise at my gym, but alas. 

Glute Thrusts 

Glute thrusts are the perfect isolation for dat ass. But they're pretty inconvenient to set up unless you have one of Bret Contreras' fancy glute platforms. 

And of course I like Lunges, Bulgarian Split Squats, Thrusters, pretty much anything that get's you in a low, squat like position, but they are all secondary to the above IMO.

So, in closing: make sure you train your glutes, hams, and quads...but neglect the shit out of your calves!!!


Until next time,

Lift Big, Sing Big, and Look Great Doing It

The Opera Bro

1 comment:

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