Growth hormone and Leg training! (video!)

First of all, why is it so important to train legs?
PS( if you don't want the education, but just a video of how to, scroll down to the bottom!)

The first thing that strikes me as a physiotherapy student, when seeing a person with a massive upper body, but toot sticks as legs is;
How the hell can those legs bear all that weight?
How is the joint condition? and this will sure be a candidate for osteoarthrosis! (so yeah, another patient - good for business!! :P)

Second:
It looks weird

Third:
You are loosing allot of benefits from your training not doing legs, you are even gaining less in the upper body when you are not training lower body!


So conclusion is:
If you want to grow - Train legs!
If you want to loose fat - train legs!

Why?
Todays theme is Growth Hormone (HGH / GH)
- As the name is indicating, GH has something with growth to do! ;)
- it promotes and increases sythesesis of new protein tissue, muscle recovery and repair (building new muscle!)
- its involved in metabolism of body fat (moreGH -> more body fat burned + more lean mass gained)
- improves sleeping pattern
- produces more energy
- can improve sexual performance
- Builds stronger bones
- Improves quality of heart and kidneys

(If you are more interested in what GH is and it's effects, just ask, read here or google it ;) )

So, Pro's has been taking GH to maintaining and increasing lean mass when dieting for decades,
BUT I want to give you an example of an workout who can increase GH naturally ;)
And thats how we want it right? All naturaL! ;)


Principles:
 It is when you are pushing your body to do something it's not used to, you create the real changes in body, then the body responds by adjusting an building up to meet the demands you give it! (So yes, It is ALL IN YOUR HEAD!)


So to increase GH in your body you should aim at:
- using large muscle groups
- using heavy loads
- short breaks between sets
- create a lactic environment (this is when you feel your muscle burn, and you simply cant move anymore because of the "pain")
- keep the duration to a maximum of 1 hour (meaning the intensity has to be higher with more exercises)



So here is a video for you, showing examples of how to do ;)

Suggestion of exercises you can do after the squat and leg press:
- Bulgarian split squat 15 reps, 4 series
- Leg extension           15 reps, 4 series
- Leg curl                    15 reps, 4 series
- stiff leg deadlift         15 reps, 4 series
- calf raises

Oh yeah, thats a total workout! ;)

Now! Just saying, don't lock your mind to a typical amount of repetitions - chose a weight you think you can do between 10 - 20 times - if you can do more reps than 20: DO MORE! and increase the weight next set.

Keep your rest to a minimum, favorably 30 sec but not more than 1 min between each set :)


Common, ty it out ;)