It's amazing how, yeah, many of my students they ask me, about sagging in the adductors. Yes, I said students here, because there is a very high incidence of women, but many men too, for example who's very chubby, did bariatric, lost a lot weight, and has a lot of flaccidity in the thigh adductors, in that internal part of the thigh, perfect. How do I do to improve that?
There are some things, and today I will show you a complete training, focusing on thigh adductors. But before, I would like to do some considerations. First consideration, click on like and subscribe to the channel, very thank you for that.
Second consideration, there are some levels of sagging, which people will not be able to correct only with training, because there is so much skin left, filling in the muscle will not be enough. It's no use wanting to just focus on adductors, because if your thigh complete hypertrophy, pay attention to the following: I'll show you here, if I can increase my quadriceps and my posterior, I I stretch the skin, and this will also improve the my thigh adductor. So there’s no use wanting to focus only on the adductor, you have to improve the complete thigh, hypertrophy all.
Losing fat, you too improves the appearance, only you need to fill of muscle mass in place. Given these considerations, let's go to our training thigh, with focus on thigh adductor. THE our first exercise, it will be exactly the adductor chair.
"Leandro Twin, but it is an isolating exercise and such ". Exactly that, we will do it in the beginning of our training, to precisely, the other exercises that come in sequence, be quite recruited from the thigh adductors, perfect. "Ah Leandro Twin, but then I will fail before the squat, I will have to lower the squat load?
"No problem, the focus this time is on thigh adductors. I'll open everything whatever, and I'll do it until the failure, okay. Very well, how can I do it here?
I'll do 7x12 movements, why 7? Why I will use here, the advanced technique of the FST-7. And why, that the FST-7 is so fantastic for thigh adductors?
Because look, you’ve seen someone with the biceps too shortened? "No, why? " Because you're like this all day position.
So, the biceps get shortened, it's very difficult. Now, have you seen anyone, who stays in this position all day, like this? So naturally, with the throughout life, you can see that a baby has a great deal of flexibility, with the throughout life, we have been losing this, because we don't use it.
And how will we improve? Stretching, we improve flexibility. It's because, that it is important that I have a greater flexibility?
Because if I have very little flexibility, look what happens. I'll go here, do it like this, I'll do it an adductor chair. Which do you think, you who are at home, who will give more result?
This adductor chair here, or this adductor chair? "Gee Leandrão, I think that this second is better right, because you did more ". And which one do you think will give more now, this one, or that first, or the second?
And so I can go, to infinity, because precisely, I can continue to have more flexibility, more flexibility, and reaching high levels of thigh adduction. The greater the breadth of movement, the more I will recruit, and with technique of the FST-7, is how I will reconcile better flexibility, with just hypertrophy, I can't leave it out. How am I going to perform this technique?
Me I will put, precisely, the device at my limit ok? I will do, 12 reps until failure, quite heavy. Open everything you can, close everything give, open everything you can, close everything you can.
The series is over, I'm going to get off the device, and I'm going to do a stretch, adductors. So I'm going to sit, I'm going to put sole of the foot, with sole of the foot, and I will bring, or the knees down, or the feet towards my torso. I will feel stretch the adductors a lot, and then you do this for 30 seconds.
Finished, you go straight back to the device. "Leandrão, without rest? "That, in the FST-7 we do a active pause.
"Wow, how cool is the FST-7, I can use on other muscle groups? "Yes. Always you have a question, look here on youtube: Leandro Twin + theme.
Leandro Twin + FST-7, you will find a video explaining perfectly performing this technique. Done this 7 times, you will notice, that there for sixth, seventh grade, you will get increase the amplitude, this is very common. So in the first grade, I put in the three here, when opening, the machine I put in three, in the last series, I'm putting in four and over time, you're putting in five, six, and so successively.
And then, you will get focus too much. But it's not just this, this FST-7 done first, on the chair adductor which is important, it will also serve as a pre-exhaustion technique training block. Then you will get tired adductors a lot, and when you go to the other exercises, the adductor will tend to suffer more.
You will have less focus on quadriceps, less in the posterior, but this it doesn't matter, you will focus on the adductor thigh. Our second exercise, will be the leg press, perfect. In the leg press, i will work hard well my thigh posterior, my glutes, yeah, my quadriceps.
"And how can I do, to work very well my thigh adductors? "I'm going, think about turning my feet out. So, that would be a standard position of leg press, does everyone agree on that?
Let's keep the heel fixed, and rotate out my feet, and now when I go down, I will go down thinking about my patellas, one more distant on the other, then look at that. Let's do it here, 4 sets of 10 movements. And we are already going to a total, of our training, of 11 series, that we have to reinforce the following: A workout is very bulky, with 5 exercises, or with 10 exercises.
"Ah, with 10 exercises is more bulky ". Yeah, but 10 exercises in a series each, 5 exercises, of 5 series each, in one I have 10 exercises, and 10 total sets in training, in another I have, 5 exercises, and 25 sets. So which one is more bulky now?
The second. Of course, I used an example, a grotesque example, to take your hand and you understand what I want to tell you. You do not measure training volume for number of exercises, you measure by number of series in the first instance.
So, when you talk about making, a set 12, an FST, you normally have already put twice the volume, with just one exercise. Why what do people use? "Ah each exercise, three, four series, if in one I already have seven series, it is more or less equivalent to two Exercises.
So here, I already have eleven series, perfect. I'm going now, for my third exercise, that will be exactly, the squat. But this squat, I I will do it, the same way I did it, my leg press.
So, the bar goes on default location, perfect, and instead of, I squat normal, I'll do the same thing, I will separate my feet, I'm going to rotate out, perfect, and I'm going crouch, thinking of separating mine knees, throw one to each side. And now yes, i will work again, the quadriceps, I will work the posterior of thigh, I will work the gluteus, but I will work harder, my adductors of thigh. I will perform, three series until the failure.
And now, I'm already going to my total fourteen training series. Fourteen series, focusing a lot, my part of adductors. But it's a workout with a focus on adductors and not only, for adductors.
So, as I already I worked my quadriceps very well, for because of the leg press, because of the squat, I'll finish this training today, with only two sets, perfect, from a flexing table. So my thigh, was not as required. So I'm going to do, just two series, of a thigh flexor, right.
In this thigh flexor, there's nothing special, it is a flexing table, totally standard ok. The only tip I leave for you, is that on this device you look, that is, dock the machine. I will use this very foul terminology, because it is not at risk you make mistakes, you will understand what I I mean.
When you are, you brag a lot about: "Then, I'll do the weight on the flexora, I'm awesome". Well, you can be really awesome, but you can be, that you are overcompensating with other muscles. So that you don't compensate, you dump the machine, and then you will see, how it will be much more heavy.
Because you’re going to isolate the movement. Do not remove this region the pelvis of the machine, touch it as much as you can, and flex your knees, you will see what a difference it will make. Two sets of 10 moves, and you're excellently well, stimulated later thigh, and now yes, we can finish our training.
Time to range, more or less of the compounds, about 1 and a half minutes to 2 minutes. So, I'm going to prolong a little more in the leg press, and in squat, and in the insulators I will keep 1 minute. So on the table flexora, 1 minute interval between sets.
Guys, my students ask me a lot about: "How to have that gluteus, with a projection for back, do I do a lot of abductor chairs? "No, the abductor chair, will focus much more, gluteus medius, and gluteus minimus. For this, you have to focus on the gluteus maximus, and I I said everything, in this training here.
a maximum glute training. Average gluteus, and minimum is very important, but if you don't know the gluteus maximus, you will not get develop the glutes, how do you wish. So, stay with this video.
