Well, I’ve had quite the break from here, and not by fucking choice either! To all my readers I apologize – looks like I got the short end of the stick and ended up buying a faulty laptop, only to deal with a retailer who would make you wanna knock his teeth in with the level of disrespect thrown my way when I tried getting things sorted asap.
The whole experience really reminded me how excuses and shit behavior are so easily a part of civilian life. I know it’s been a few weeks since I’ve written anything, and thanks for continuing to read through and checking back for new content while buying the SUPP UP. Guides, but now it’s time for me to get my sleeves rolled up again so let’s just get right to it with this one. I’m hoping during the interim you got a chance to check out the last post and if you haven’t, go ahead and do it now.
I think these past few weeks have been leaving me constantly pressed for time…and in doing so, I’ve had to switch up my own workouts, making them more efficient.
So I thought why not turn lemons into lemonade and give you guys (and girls) some insight into a great leg exercise to do when you’re hard pressed for precious hours?
Leg day is not only the most mentally challenging day (at least for me), but it’s also the most time consuming…not because of a laundry list of exercises, but the rest time required. I usually like to train hamstrings first, then quads, as it helps quad development and maintenance…but some days, when you decide to have searing sets of 20 rep squats with rest pauses once you get past 15, it’s not always practical for time.
So how do you knock out training quads and hamstrings at the same time?
The Trap Bar.
It’s kind of a funny piece of equipment when you think about it – while it does hit your traps pretty damn hard, it’s not given the proper credit it deserves.
I fucking love the trap bar – why? A few reasons…
While your bog standard barbell back squat or deadlift requires impeccable form to really reap the benefits (and really avoid injury), a trap bar is great for seasoned lifters right along down to beginners. Like the goblet squat, it’s pretty damn difficult to get your form wrong.
I’m a firm believer in getting your form right first, before chasing plates.
Speaking of form, I often see a lot of people hit a “sticking point” whenever they squat or deadlift – you know what I’m talking about…the type of pause that’s not a rest, but looks more like some invisible evil superglued something together in their innards that they’re so desperately trying to pull apart. It’s not pretty. Often, it looks like something’s about to “snap”.
When it comes to lifting, things should look smooth. The effort should still visibly be there – a little body english towards the end is ok – but things shouldn’t get sloppy.
Using a trap bar is much easier on your spine. That is to say, your lumbar spine. This brings us back to that “sticking” point I was talking about. Unless you’ve got a really developed posterior chain and core, your lumbar spine ends up taking a beating from both barbell back squats and deadlifts.
For beginners, this is even more so – I’ve seen so many baby lifters chasing weight that they forego form. I’m sorry but that’s just fucking dumb.
Check your ego at the door – you workout is for you and you only. I get it – it’s exciting to hit a new PR, but if you’re chasing weight because you’re concerned that the guy/girl next to you can lift more, go home and rethink what lifting means to you – because after all, it’s about you, not what anyone else thinks. Set your milestone, smash your milestones, then move onto the next one. Steps, not leaps.
2 exercises, heck, even 1, and you’ve got your leg day sorted. I see too many Instagram coaches peddling off programs these days that have a crazy amount of exercises and reps/sets…and I get it – from a marketing perspective, people want value for their money, so trainers try and give it to them.
But when it comes to working out, more is not always better – it’s one of the reasons why I’ve kept the SUPP UP. Guides so concise. We live in an era where time is becoming an ever-increasing luxury.
Using a trap bar is incredibly time efficient. It also torches several muscles at once – especially the glutes, being the primary target (and the key to a strong posterior chain). But most importantly, it taxes both your quads and hamstrings.
Need a quick workout that can absolutely torch your legs in 7-8 sets? Try the trap bar deadlift and trap bar squat. Or better yet, try the trap bar deadlift then do a farmer’s walk with that same trap bar. Want something more explosive for your boxing training? Try trap bar jump deadlifts and hear your muscles scream for mercy with the lactic acid rush.
Less is more.
I talk a lot about this in another one of my new, upcoming books.
If you’re pressed for time, it shouldn’t mean that you can’t workout.
Strip away the inessential, and you’ll learn how to do more…with less.
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Drop by next week for yet another great post to add to your workout and nutrition arsenal.
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