Guys, it's me and Floquinhos here to give seven extremely tips efficient, isn't it Floquinhos? Say Yes. Yes, beauty, for you to win thighs really fast, so this one already starts video clicking on like and if subscribing to the channel.
In that list of simple shortcuts for you to thicken the thighs we will contemplate the number 7 with the number of repetitions. So some people still train lower limbs with very high repetitions. So so let's do 20, 25 repetitions.
Guys, we have to remember that it is hypertrophy training, and a hypertrophy training we'll do more or less 8, 10, 12, 15 repetitions, literature assures us very well, and practical experience too. When I come here to talk to you it's not just about literature, it's my experience practice also, I make it very clear when it's one, when it's another, when it's both and so on. There's even more thousand videos here, whenever you have a doubt remember to look for: Leandro Twin more theme, that you will find a my video here on the channel, if you don't find write in the comments.
But the how are we going to do repetitions? We will establish a track, so it can be, more or less, between 10 and 15 repetitions. Why are you in this range Leandrão?
Because we will train until failure. And this is where a lot of people make mistakes, because the lower limb is exhausting to train and even the failure is very exhausting, but it is worth very worth it, because it will respond. So when you are training lower limb remember: I have to go to the fault, just like when I train biceps, chest.
Of course, one free squat we for a before for security, beauty, cool. Not now have reason to stop one before in the chair on the flexor table, are devices that will not put us at risk until failure. So always remembering staff, between about 10 to 15 repetitions.
Leandrão speaks the correct number, that I will follow. No, you still don't understand, not a good number, between 10 to 15 going to the failure, made 13 and can't take any more is right. Leandrão turned 16, leaves a little 15.
Increase the load, because it is already getting light, did a lot of repetition. Leandra I did 6 repetitions, I did a lot below, it's very heavy. That, the low load.
Leandra I failed with 11, with 12, with 13. Ball show, will tire a lot, but will respond. It's the number 6 is a longer break time.
So what happens is that the cardiorespiratory training of thigh it is more required, there is no way. So you're going to put some time longer rest, you will not get work with 30 seconds, with 45 seconds, if you have excellent conditioning you will work with 60 seconds, but increases one little bit, 90 seconds, 120 seconds, two minutes, will do a squat 2 minutes of rest, recover cool, lowers heart rate, lowers hyperventilation, and then you do it again the exercise, and it goes to failure again. When you go to failure it will take a lot.
Leandrão I train with 30 seconds, and it's good. Do you train to failure? No.
Then I also train. Now, when you train to failure 30 seconds will not give people, so it increases the break time, don't be afraid, need to regain centrality for the people burst the periphery. Is the number five is just about bursting the periphery, that peripheral member that is the thigh.
What will be what? The movement complete. What happens is the following folks, notice: When will you do biceps, look at that big bow of movement, beauty.
Ai do squats just squat here and go up. Then you say: You didn't, you have to crouch more. No, but there it is dangerous and such.
No problem, put a back seat, for you to have security, something along those lines, but you you have to squat as much as you can, because the more breadth it has more eccentric phase will have, the people will recruit many fibers. We recruit fibers in the concentric phase and eccentric, and if they are bigger more I I will recruit. So there are a lot of people doing shortened movements, putting too much load, thinking it's load, load, load is important, but putting a lot of load and making an incomplete move, so this is not going to work.
You worry, you will do a squat goes to the bottom. Leandrão I will squat with 20kg on each side. No problem, you're not weightlifter, you are a bodybuilder.
If you want to lift weight, buy one forklift, I need to change this joke already, what lifts weights on? Buy a forklift, buy one bionic armor, I don’t know, anything, but you don't even have to go to the gym, you is not there to lift weight, you are there to detail your muscle. Is for detail your muscle the movement has to be complete, and the cargo will enter within that.
Will train lighter to articulation suffers less, cool. Muscle suffers more, even better, this is the way. Number 4, train all regions.
When you have a thigh that doesn't is responding cool, which is not cool in your body, or you want it to be a excellent highlight. There are people going to do what? Free squat, extensor, flexora and leg press.
But what about the adductor? And abductors? What are glutes in horizontal terms, which is the middle gluteus and Minimum.
So you have to work all the regions, buttocks is part of the members lower. So you're going to train your gluteus? Go, but I am a man.
So, what's up? There is not gluteus? Yes, so let's train.
Go train gluteus, will train quadriceps, will train posterior thigh, biceps femoris, hamstrings, will train adductor thigh. Wow, the adductor thickens to damn when you start training him. Leandrão, but I never saw .
. . You can be sure that there aesthetically goes help you a lot, will train your gluteus, will train all regions, so you will have multiple locations to gain measure and improve aesthetic performance.
So, train all regions. Number 3, Leandrão mine thigh posterior will not, will not. My adductor won't.
Guys, this is a tip really important, not that the others are not, please but what happens is that many thighs do not come out for lack flexibility. Many adductors of thigh does not come out for lack of flexibility. Remember I talked about the movement complete?
I remember. What do you think will it give more results? Come with me, let's go reason together, adductor chair that opens up here or opens up here?
THE Leandrão this one, because look at the size, will have more scope of work so we can recruit more fibers. Exactly, so if you have a shortening in those regions of posterior thigh and adductor will not. Which is a very good technique for that?
FST-7, the fascia stretching training, that Hany Rambod used, Phil Heath, Jay Cutler practically from the 2000s to 2010 ending everything, giving a performance incredible with many years, almost all champions. Who won the most Mister Olympia? Hany Rambod was none bodybuilder, anyway, just kidding of coaches to fill ego, of course personal joke.
Come on, let's go seriously, let's go for it here seriously. So the question of you increasing flexibility improves a lot, do FST-7 posterior thigh and adductor, if it is the in case you have shortened it, obviously. You will find that, for example, many people on the stiff can't get down a lot in the first series, in the second goes down more, on the third it goes down more, so you want say it has been gaining flexibility.
What do you think it was more efficient to fourth grade he went down 70cm, or the first series that he went down 45cm? Leandrão the last series. That, so if you do the FST-7 you get it faster, and you start to build flexibility in the long run.
So you start already start training well, then FST-7 in adductor hamstrings, posterior of thigh, showed excellent result, experiment. Tip number 2, the who has weak comes first. Leandrão mine problem is adductor.
First exercise adductor. No, but then I'm going to do adductor and when I go to squat it will be tired out. Idai?
Again, you are not weightlifter, you are a bodybuilder. Leandrão I'm not a bodybuilder, I don't I'm going to the stage and nothing. You train for shape the body?
Training. Bodybuilder, period, I am you are. Trained for hypertrophy, for wanting to look aesthetically cooler is a bodybuilder, a bodybuilder amateur, playfully, it doesn't matter.
So you who are of this modality will not be worry about lifting a load, leave it to the powerlifter, makes it very beautiful, lives for this, we will focus on the muscle weak. My weak muscle is posterior. It starts at the back of the thigh and then squat.
Leandrão, but I will do squats after doing flexora, I can do that? It can. But then the later will fail before the quadriceps.
This, this is exactly what assumption, because you will require more of the thigh posterior and then you will manage to improve the posterior thigh. But what about the rest of Leandrão? Calm down, there's everything prioritization process, this periodization is for later, got better?
Improved. Now, I can go back to training, for example, and put the squat first to take the thigh as a whole? It can.
Leandra now I realized that my quadriceps it is weak. So we're going to focus now on the quadriceps, so I'm going to do, for example, extension chair in first and then a leg press, and so we will Working. More than that is not only inside the thigh training, but inside training, for example: I will train thigh with some other group, glutes, girl does that much.
Want to improve what else? Me I want both better. Beauty, me too want, but then you want to improve more?
I want to improve the thigh more. So you don't will do glutes and thighs, you will do thighs and gluteus. I want to improve more the gluteus.
Buttocks and thighs, beauty. What is strong comes first by the same assumption that I just explained. And the number 1 extremely important, is train your thighs twice a week while the rest you train once a week.
So if you take it to focus, again I reinforce, you will give up some other little thing. Then I go train thigh times a week and the rest one, because if I train everything two I will never improve, I will grow equal again. So I'm going to train the in order to direct stress to a region, but it cannot be missing recovery so i can't train everything busting.
So you have to train there twice a week the rest once, so I can recover these twice a week and I will evolve there faster, this is the simplest and most how efficiently you evolve. Twice per week, put what is weak first, trains all regions, does flexibility work posterior and adductor, works with more or at least 10, 15 repetitions until failure, does the complete movement of everything and puts a slightly longer break time, you will develop thigh, but with patience, because it will take a little while. Leandra you can give an example of training full thigh, because I have no idea how would it be?
Okay, here on the channel this video, has a focus on later, focusing on reducer, focusing on quadriceps, all right. But I'll go leave you first with this video to you understand. Leandrão need one of later.
There's here on the channel, don't forget of looking. Now take this video.
