end ranges . Spend time in these end ranges , and focus on keeping tension on the proper muscles . This is another example where yoga can be extremely helpful to your journey .
3 . Focus on contractions - You may have the proper stability and mobility to move some heavy weight , but if you are focused on moving a weight from point a to point b you will never maximize the potential of your physique . You want to be aware of what is happening while you are training . I like to tell clients : “ All you are doing is stretching and shortening a muscle , pretend like you are flexing the entire time you are in a set , there just happens to be a weight ( or resistance ) pushing back on you .” I know this is easier said than done , so a great technique to do this is to slow down your negatives . Focus on a 3-5 second eccentric and feel every fiber fighting to control that weight , pause at the end range while keeping tension on the muscle , and then CONTRACT the weight up , don ’ t just blindly launch the weight up .
4 . Lock out on the muscles , not the joints - I constantly see people resting at the top of a leg press or the top of a squat with their knees hyperextended and their legs relaxed . Not only can this lead to a serious injury , but taking this tension off the working muscles will not allow you to stress the legs properly . Ideally , a 1 second pause at the top of a lift where you FLEX the legs is good , but don ’ t rest up there longer than that to the point where you are taking a break . This is not horrible to do one time maybe toward the end of your set , but if you do it every single rep it can become a bad habit . When you get to the top , think about being on stage , and screwing your feet into the floor as if you are trying to get your adductors to touch . Flex those quads , glutes and hamstrings as hard as possible and focus on that contraction .
5 . “ AS IF YOU HAD A GUN TO YOUR HEAD !” - What does this mean ? Unless you are a genetic freak ( in which case you probably don ’ t need my advice on building muscular legs ), you are going to have to train really freaking hard . You have to push yourself to the absolute max as if someone had a gun to your head and was asking you to squat , lunge , leg press etc . Now , there is technical failure and there is true absolute failure . You will have to be the judge of this and this comes with experience . I do not want you dying in a squat rack because I said to take a heavy set of squats to absolute failure . For example , a leg extension , a lunge or a hamstring curl are fairly safe exercises to push through the lactic acid build up and go until your muscle literally cannot contract against the weight anymore . This is not smart on a squat , deadlift or leg press . As soon as you start noticing your core disengaging and no matter how hard you try , the form is getting sloppy to the point where you can hurt yourself , the set should finish . The ability to train far beyond what your body deems comfortable comes through time and comes with mental fortitude . I would say about 90 % of people who think they train hard , don ’ t train hard . I like to think I am in the 10 %, and even then , I still feel like I can learn to train harder and it is my goal every single day to tap into another gear .
6 . Program properly - I have seen “ coaches ” give out training programs that are absolutely