Legs 11

Leg training it should be done

I often find every time I go to the gym that there isn’t a lot of people training their legs. Lots people say they don’t like training legs because of the intensity. I see lots of guys with big upper bodies and small legs, well done to them for the good upper body but I don’t understand why they want skinny legs with a large upper body. I decided to ask some of my mates do they train their legs?

The answer, “I run”


So I’m going to tell you why you should train your legs.



•Training your legs = more muscle, studies show that doing squats and deadlifts increase the release of testosterone more than any other exercise resulting in more muscle as testosterone is the bodies natural muscle building hormone.



•Also provide an upper body workout, squats and deadlifts work the whole body not just the legs. For example your abs work to stabilize, your chest muscles contact during a heavy deadlift.



•If you have an upper body injury you can prevent muscle loss in the upper body by doing squats and deadlifts.



•Increase overall strength. A stronger set of legs and a stronger core will increase strength in upper body lifts and help develop the upper body.



•Performing squats and deadlifts will help with mental stress, people don’t train their legs as it is very challenging, physically and mentally so performing such exercises will help with mental endurance and make you progress on your fitness journey.




Overall leg training = better all round health and bigger muscle and strength gains.




So get training those legs



Ryan Stewart
Personal Trainer

Core Strength

When it comes to the core people simply think of the abdominals, forgetting the back and other stabilising muscles around the shoulder girdle and pelvic girdle, being the foundation of trunk strength but they are only a small part of what makes up the core. It is weak and unbalanced core muscles that can be linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine. Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of power to the arms and legs. All powerful movements originate from the center of the body and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the extremities the spine must be solid and stable and the more stable the core, the more powerful the extremities can contract. Training the muscles of the core helps correct postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness; the type of fitness that is essential to daily living and regular activities like lifting and moving objects. Core exercises to include in your workout are; The plank – take up the press up position with feet together and lower onto elbows with hands flat on floor and elbows under shoulders, keep body in line from ankles through the hips to shoulders for twenty seconds plus. Yoga Plank – take up the press up position again but bring hands in directly below shoulders and feet together and maintain this position with ankles, hips and shoulders all in line. Side Plank – lie on side with feet on top of each other and elbow directly under shoulder, bring hips up so spine is in a neutral position and hold with ankles, hips and shoulders in line. Daniel- PT