Here is a quad-killer. It's a combination of jump squats and jump lunges. Individually these exercises are tough but together they are 3X as tough. This is how you perform it:
1) perform a jump squat
2) then perform 2 alternating jump lunges
3) another jump squat
4) 2 more jump lunges
...continue this pattern for the required number of reps (15 is a good number)
Workout idea:
try doing these immediately after a set of seated leg extensions (for the quads)
- perform 15 leg extensions (or until legs burn), jump off and immediately begin to perform the above exercise
- do this non-stop for 3 cycles of: 15 leg extensions + 15 reps of the above exercise (i haven't named it yet)
- you will be crawling along the gym floor afterwards
Mixing a cardio exercise (ex. running, spin bike etc) with a resistance exercise is a great way to burn calories. I use the spin bike often during the precontest fat loss period for figure competitors. The key is to push hard on the spin bike so that you get the maximum benefit when you move on to your resistance exercise.
The video below shows the:
spin bike + jump squats
spin bike + Db squat presses
Turn the tension up on the spin bike so that it's difficult to pedal. Push hard, your leg muscles should be burning by the time you get off the bike.
Workout idea:
(perfrom the following 9 sets without interrupton - this is one giant set)
1) 100 reps on the spin bike + 20 jump squats
2) 110 reps on the spin bike + 20 jump squats
3) 120 reps on the spin bike + 20 jump squats
4) 130 reps on the spin bike + 20 Db squat presses
5) 140 reps on the spin bike + 20 Db squat presses
6) 150 reps on the spin bike + 20 Db squat presses
7) 160 reps on the spin bike + max pushups
8) 170 reps on the spin bike + max pushups
9) 180 reps on the spin bike + max pushups
It's important for anyone getting ready for a figure show to constantly try to force the body to lose body fat. Sometime switching the type of workout can be the spark to keep fat loss going.
No trainer? ...No problem - just cut out all the clutter and stay focused
I get this question from all over the country... new competitors struggling with the decision to compete or not compete. The truth is... Yes you can do it alone.... but it's hard without proper direction - really hard! It's hard if you don't have someone looking over your shoulder, checking your progress, making sure you're following the diet etc. My group of competitors not only have me but they have each other to lean on (...and there's a lot of leaning goin' on). If you are trying to do this alone then you need to understand that there will be many rough days and doubtful nights.... you just gotta get through them and keep working hard. I would say that 80% of women who start training for a figure competition will not finish. I think a big problem is the enormous amount of misinformation out there being disseminated in gyms and on the internet. It can get extremely confusing, this is some of the stuff you might hear:- "take this supplement"
- "don't take that supplement"
- "you have to use steroids to get muscles"
- "doing cardio while trying to build muscle (in the off-season) is ok"
- "you can build muscle while losing body fat for a show"
- "you gotta carb deplete/carb load before a show"
- ....or maybe it was salt load.... or was it fat loading that was so important before a show?
- "you shouldn't be eating less than 1500 calories to get ready for a show"
- "you have to take all of your carbs out when dieting for a show"
- you must increase your carbs 2 days before a show
- don't work your legs the week of a competition
- ....and on, and on, and on
With all the advice 'out there' who wouldn't be confused. I know a lot of the information is incorrect but some of it almost convinces me it's good - but I quickly come to my senses.... because if i can't find real research to back up a claim OR have not seen it work with my competitors, then I won't endorse it!Everyone seems to be an expert and has some secret. The truth is... getting ready for a competition is simple and straightforward. Train hard and diet correctly - that's all you need to do. You don't need special supplements, crazy diet tricks or fancy equipment.... and you definitely don't need advice from someone who doesn't know what they're talking about.
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