Summary: I don't think I know one person who doesn't have a "trouble spot." But I'm not referring to fat this time - I'm talking about muscle. Unless you're perfect (which I doubt), there's always one muscle, or group of muscles, that just refuses to gain in size or shape. For many, this problem occurs more commonly in the legs. Momentary muscle failure is a term used to refer to the moment your muscles can no longer perform a repetition due to inadequate muscle strength. If your goal is to increase size, strength, and endurance of a muscle - this "failure" is a good thing. One training method that involves this - and is great for legs - is post-exhaust training. Post-exhaust training combines a low-repetition set of a heavy compound movement followed by a high-repetition set of a lighter weight isolation movement. An example of this would be to perform a back row (the compound movement) to stimulate the biceps, followed by an isolation movement, like a bicep curl, to bring the bicep muscle to complete exhaustion. When you see the term "post," you assume there must be a "pre," right? Well, there is. Pre-exhaust training is the opposite: an isolation movement immediately followed by a compound movement. It is believed, however, that post-exhaust training is preferred. The reason is that you can use heavier weight on the compound movement without completely exhausting the targeted muscle, while still being able to go relatively heavy on the isolation movement as well. This week's Made Fit TV video focuses on using this method on the legs - specifically the quadriceps and glutes. Check out the video for a demonstration of pairs of exercises that will target these muscle groups. Also, make sure you print off the notes accompanied with it for pointers on form, reps, and weight below. Post-Exhaust Pair 1: Quadriceps Compound: Dumbbell Hack Squat * Weight- Heavy * Reps - 8 to 10 * Sets - 2 to 4 * Grab a set of dumbbells and hold them at your sides with palms facing behind you * Elevate your heels 1 to 3 inches off the ground and stand with your feet shoulder-width apart * Bend your legs and lower your butt while keeping your back straight and chest up until your thighs are parallel to the floor * Stand up through the heels and repeat Isolation: Alternate Front Lunges * Weight - Light * Reps - 20 to 30 * Sets - 2 to 4 * Begin with feet together and dumbbells in hand, if desired * Step your right foot forward and bend it to a 90 degree angle while lowering your body and maintaining a straight back * Do NOT allow your knee to go significantly beyond your ankle - only by about 20 degrees beyond the initial 90 degrees * Push through the heel to return to the starting position with feet together and repeat on the left leg, making it a fluid motion from right leg to left leg Post-Exhaust Pair 2: Glutes Compound: Barbell Box Squat * Weight- Heavy * Reps - 8 to 10 * Sets - 2 to 4 * Use a chair or box and stand in front of it with feet hip-width apart * Grab a barbell and place it behind your neck, resting on your shoulders * Bend your legs and lower your butt to hover over the chair or box while keeping your chest up and back straight * Immediately stand up through the heels before your butt touches the chair or box Isolation: Weighted Split Squat * Weight - Light * Reps - 20 to 30 * Sets - 2 to 4 * Hold a a dumbbell in each hand * Place your right foot slightly in front of you and elevate your left foot behind you on a chair or box * Keeping your front heel down and chest up, lower your body until your right thigh is parallel to the ground * Stand up through your front heel without allowing your knee to extend over your ankle * Complete the set, and repeat on the left leg
