Muscle & Fitness - Back and legs - Part 4

[slickdick6969]

pause it at 5:55

[aziaone]

KaseyAkira has no profile picture.. Incredibly irritating...

[sombu9]

you suck kaseyakira

[deadveally]

love this system

[AthensBlueG35]

I am especially appreciative of the demonstration of proper form on the Romanian Deadlift at 4:50.

[endomorph80]

@AthensBlueG35 yeah me too!!!!

[themeaningoflife38]

she is hot

[AthensBlueG35]

She's a 10

[Kalamandre]

She's Timea Majorova.. and she is so sexy! xD

[Sierra688]

It's hilarious how people get so overwrought about squat technique. Squat technique is a very personal thing because an individual's biomechanics are unique and dictate how he will squat. The important thing is to protect the back by maintaining back erection. Otherwise, foot position, bar position, and even depth is a personal thing. You have to go deep enough to activate the muscles, but ass-to-the-floor squatting is not necessary.

Practice your own technique and ignore all the "experts"

[ITALDONNABUTTERFLY]

please post the m&f routine for sculpting legs without mass..........

[deadveally]

i told u that it is for both just use muscle define system

[babycee303]

im a girl and i squart more than that 5 sets of 12reps

[sombu9]

im a boy and i squart more than that 6 sets of 15 reps

[KaseyAkira]

3) Exhaling does not decrease intra-abdominal pressure to any significant level, not unless you were to empty your lungs of air all at once at the bottom. Blowing out or breathing out steadily, without locking your trachea is what builds trans-vastus abdominus strength and gives stability to the spine, as well as a pocket of internal air to press off against. Holding your breath can halt the blood flow to the brain and spike blood pressure.

[KaseyAkira]

2) On squats: A - you must lower down till the crease of the thigh breaks parallel with the knee B - even though the narrator says "keep your heels firmly on the floor", the guy's heels come up slightly as all his weight is on his toes and his knees go too far forward C - DO NOT EVER do squats outside the rack, ALWAYS do them in the rack with bars adjusted appropriately to catch the barbell if you miss a lift. D - its perfectly ok to bend more than 45 degrees at times.

[KaseyAkira]

4)Whenever possible, stick to normal squats. Squats do everything hack squats do better, and do plenty of things hack squats dont do. Stick with normal squats, and deadlifts. Never wear a belt.

5) For Romanian deadlift, see number 4.

6) He's telling you to hold your breath during LEG EXTENSIONS!!! 1 minute ago he gave the explanation that holding your breath increases intra abdominal pressure. Why do you need that for leg extensions???

[Krapuniverse]

"Deadlifts. Never wear a belt"

Why is this? I thought and was told that you should.

[KaseyAkira]

Because you already have a belt. Its called the "transvastus abdominus". Muscles only contract, so try sucking your gut in and guess which muscle you're using. Cant be your "abs" - muscles only contract. The abs bring your ribs to your pelvis. When you suck in, you're using the TVA - transvastus abdominus.

This muscle works as a "natural belt". How do you think people lifted heavy things hundreds of years ago? None of them had any "belts".

[KaseyAkira]

If you wear a belt, the TVA doesn't get to do its job. And you know what happens when a muscle cant do its job - it atrophies, and the nervous system "learns" to not activate the TVA anymore since there's a belt doing that for you.

In 1985 (give or take a year) Dr Hatfield set the world record for squatting at 1,014 pounds. He had a belt on because it was required - but it was not tight or fastened. He essentially squatted that without a belt.

[KaseyAkira]

Anyway, wearing a belt builds a dependency on wearing a belt. Since the nervous system never activates the TVA, it doesn't learn to do its job in stabilizing the body. You'll get to where you can squat 600 with a belt, but cant squat 100 without one. Now imagine applying this in real world situations. Unless you go around in your daily life wearing a belt, its going to be -easy- to pull something or get injured while taking something down from the top shelf in your garage.

[Krapuniverse]

Thanks for the advice. I actually dont wear a belt when training. Its just that when i'm doing heavy deadlifts in the gym some dude always comes up to me and tells me that i should get a belt. i use to just tell them that i dont feel i need one but now i can tell them that i'm doing the right thing by not wearing one. Cheers.

[KaseyAkira]

1) After all the recommendations we've just seen, you'd have to be out of your mind to think you can actually do this goddamn much work. 15 sets for upper back, and now 15 sets for legs???

[Cybil017]

very informative thanx for adding.

[abhinav7333]

this thing works

[pedritoantonio]

Do this WO works..??

[batman77771]

@pedritoantonio man i do back and legs , not this workout but yeah its worked for me, its all about you