Tag: Leg Exercises

The History of the Zercher Squat

Zercher-Squat.jpg

Mentioned at various points on this particular site, the Zercher Squat has been described by many as one of the most effective but painful methods of building big quads. Uncomfortable to the nth degree, this lift isn’t exactly the most popular amongst gym goers. A point which leads us into today’s post. Why invent such a painful method of lifting? When did it come about and why has it remained with us today?

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The History of Kaatsu Training

“Wrap a band around your bicep until it begins to go numb, then pump out 30 reps with a light weight… Trust me, the pump is worth it.”

These are not the words of an enlightened man but rather my first experience of Kaatsu or Blood Restriction Training. Brought to my attention by a training partner whose grasp of science is not always the strongest, Kaatsu training has grown in popularity over the last decade. While my friend’s description may seem appropriate at first glance, there is quite a lot more to this training system than first meets the eye.

With this in mind today’s post seeks to answer three simple questions: what is Kaatsu training? How was it created? And, perhaps most importantly, should you try it?

The History of the Leg Press Machine

Black-Machine-Leg-Press-Dumbbells-Training-Weights-1474424.jpg

Though oftentimes derided on the gym floor, the leg press machine has nevertheless become a staple of weight lifting life through the globe. Yes it’s not as ‘hardcore’ as the squat and yes it’s oftentimes abused by bros quarter repping but this piece of equipment has a long and interesting history behind it.

A long and interesting history, which will take us into today’s post. We felt that having only really covered the Smith Machine in detail, it was time we began to look at the history behind some of the more popular machines known to lifters.

The History of the Zercher Squat

Zercher-Squat.jpg

Mentioned at various points on this particular site, the Zercher Squat has been described by many as one of the most effective but painful methods of building big quads. Uncomfortable to the nth degree, this lift isn’t exactly the most popular amongst gym goers. A point which leads us into today’s post. Why invent such a painful method of lifting? When did it come about and why has it remained with us today?

Forgotten Training Protocols: 4 x 10 Clusters

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For whatever reason some training systems remain in the public psyche while others fall to the wayside, continued only by a few dedicated and often fixated trainers. Thus while nearly every intermediate and certainly every advanced trainee is familiar with manipulating rep ranges, few seem to stray outside the comfort zone of 5 x 5, 8 x 3 and whatever other bland rep schemes we chose. What about 7 x 4 for a change?

Musing aside, today’s short post details 4 x 10 clusters, a method of volume training first introduced to me several years ago by an older trainee and a fallback I use whenever my training gets a little stale.

Andreas Munzer – The Ideal Way to Massive Legs (1995)

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Forced Rep, Negatives, Free Weights & Machines – People have called me mad. They say no sane man would inflict my degree of discipline on himself. Perhaps they’re right, but I feel that extremism in the quest of your best is no vice.

If I seem to be in be in the iron grip of Spartan self-denial, it’s only because I’m convinced that’s what it takes for me to compete with the greatest bodybuilders i the world. The monsters out there today strain the very definitions as to what constitutes a human being, so I simply have to lift myself that much further beyond mortal effort just to stay with them, not only in training but in diet and lifestyle. If I can discipline myself more than the next guy, I will someday beat him.

The History of the Leg Press Machine

Black-Machine-Leg-Press-Dumbbells-Training-Weights-1474424.jpg

Though oftentimes derided on the gym floor, the leg press machine has nevertheless become a staple of weight lifting life through the globe. Yes it’s not as ‘hardcore’ as the squat and yes it’s oftentimes abused by bros quarter repping but this piece of equipment has a long and interesting history behind it.

A long and interesting history, which will take us into today’s post. We felt that having only really covered the Smith Machine in detail, it was time we began to look at the history behind some of the more popular machines known to lifters.

The History of the Goblet Squat

Goblet_squat

Some exercises prove so simple and effective that we often take their existence for granted. The goblet squat has for me, been one such exercise. Over the past five years I’ve helped numerous friends begin their journeys into the lifting world with the aid of this trusty mechanism. While not everyone is as enthusiastic about the Goblet Squat as me, the exercise is a great primer for people learning about correct squat mechanisms. Furthermore it has proven a godsend in opening my hips before a heavy set of squats on leg day.

So what exactly is a Goblet Squat? Who invented it and how did it rise to popularity?

The History of the Zercher Squat

Zercher-Squat.jpg

Mentioned at various points on this particular site, the Zercher Squat has been described by many as one of the most effective but painful methods of building big quads. Uncomfortable to the nth degree, this lift isn’t exactly the most popular amongst gym goers. A point which leads us into today’s post. Why invent such a painful method of lifting? When did it come about and why has it remained with us today?