Welcome to Muscle Building Tips

Lunging Properly Part II

When lunging don´t bring the trailing knee all the way to the floor; this will help keep the tension on the muscles throughout the movement.

Advanced Quadriceps Exercise

For advanced training, do front squats to target the quadriceps more intensely. You will have to use much less weight on this movement than on a traditional squat.

What works the soleus muscle?

The soleus muscle is more directly isolated by performing seated calf raises and the gastrocnemius is worked by performing calf raises with the legs extended (standing, leg press, donkeys). Make sure to do both types of exercises for fully developed calves.

Lunging Properly

When doing lunges don´t bring the front knee past the toe.

Targeting Areas of Quadriceps

Vary the angle of the toe on leg extensions to hit different areas of the quadriceps. You can point the toe, turn the toe in, turn the toe out or keep the toe straight with the foot flexed.

Muscle Gain in Legs

If your legs seem to be more muscular after a while on a walking or running program, you have probably lost some fat tissue from your legs, making the muscle more apparent. This is generally a good thing, but if you feel your legs are too muscular, you can try doing some other types of exercise. For instance, try alternating biking, skating, rowing, or aerobics with your walking. You will still get the cardiovascular benefit and burn calories, but vary the way your leg muscles are used.

Leg Curl Variations

On lying leg curls changing the way the toes are pointed will target different areas of the hamstring and calf muscles. You can turn the toes out, turn the toes in, or keep the toes pointing straight down.

Muscle Gain in Legs

If your legs seem to be more muscular after a while on a walking or running program, you have probably lost some fat tissue from your legs, making the muscle more apparent. This is generally a good thing, but if you feel your legs are too muscular, you can try doing some other types of exercise. For instance, try alternating biking, skating, rowing, or aerobics with your walking. You will still get the cardiovascular benefit and burn calories, but vary the way your leg muscles are used.

Getting Full Range of Motion for Calves

When doing standing calf raises do them with your toes on an elevated surface (such as a step, platform or board) so your calves are worked through a complete range of motion. This will aid in optimal development as your heels go below your toes.

Building Up Thighs with an Elliptical

The elliptical machine is a cardiovascular exercise device. As such, it will not build up muscle much. It will have more effect on muscular endurance, but chiefly it will burn calories and improve cardio fitness.

Calf training

The calves consist of two primary muscles: the gastrocnemius (the outer calf muscle) and the soleus (inner calf muscle). To work on the outer calf muscle keep the knees straight, as in standing calf raises. To work the inner calf muscle, keep the knees bent, as in seated calf raises. The outer calf muscle responds better to lower repetitions and more weight, while the inner calf muscle responds better to higher repetitions and less weight.

Variety of Lunge Movements

Doing forward, side and reverse lunges will hit the quadriceps muscle at all different angles, therefore encouraging full development and separation in the muscle.

Lunge Variation

Try doing side lunges as a variation of the typical forward lunge, to hit the quadriceps muscle at a different angle.

Targeting Different Parts of Calf

Vary foot positioning on calf exercises to work the different heads of the calf muscle. You can turn the toe in, turn the toe out, or keep the toe pointed straight ahead.