Category Archives: Margie Mack

Leg Press Lunacy! by Coach Eric Broser

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Our guest writer Coach Eric Broser shares some secrets to training legs:
Although the barbell squat is often referred to as the “king of lower body exercises” I have personally always found the leg press to be a superior quad-building exercise. Perhaps it is my unique structure or my greater ability to concentrate/focus while leg pressing that makes it a more efficacious movement for me, but regardless they have become my go-to exercise for thickening my thighs from top to bottom, left to right. Over the nearly two decades I have been bodybuilding I have managed to come up with a few creative ways to turn a basic leg press machine into a literal medieval torture device, but the one I would like to present towww.muscleandfitness.com readers today is one I affectionately refer to as the “Thigh Thumper!” This consists of a specific kind of “triset,” performed entirely on one leg press machine, with only enough rest taken between “sets” to manipulate foot positions enough to effectively target several different areas of the lower body – quads, hams, glutes. Here is what this leg press lunacy looks like:
 
Position #1 for 8-10 reps—Feet placed low and shoulder width apart on the platform in order to place the emphasis on the lower quads. With no rest switch to:
 
Position #2 for 8-10 reps—Feet placed narrow (a few inches apart) and midway up on the platform in order to place the emphasis on the vastus lateralis on the outside of the thigh, while beginning to recruit a bit of help from the hamstrings as well. With no rest switch to:
 
Position #3 for 8-10 reps—Feet placed high and wide (a few inches wider than shoulder width) on the platform in order to place the emphasis on the inner thighs (adductors), hamstrings, and glutes.
I suggest running through the “Thigh Thumper” two to three times in a workout (with about 3 minutes in between “trisets”) and then finishing your quad workout with a couple of sets of leg extensions to completely obliterate any remaining stubborn muscle fibers. Try this program anytime you want to challenge your mind and muscles to something a little different than the norm, but be prepared for the pain and the possibility of “losing your lunch!”

 

Eric Broser
-CEO Broser Built International and www.broserbuilt.com 
-NGA Professional Bodybuilder/Judge/Advisory Board Member
-Iron Man/Planet Muscle/Natural Muscle/www.muscleandfitness.com Columnist
-Online Training/Nutritional Consulting/Contest Prep Coaching
-Purchase PRRS/FDFS E-Books www.x-workouts.com
-Purchase PRRS DVD www.prrsdvd.com

Supplement Sanity

Musclebombshell would like to share an article written exclusively for us. Guest writer and Pro Natural Bodybuilder Eric Broser  shares his views and knowledge about supplements  in the world of fitness. Read below for more,

Since I began training back in the late 1980’s the world of sports supplements has changed immensely! Liver tabs, brewer’s yeast, liquid amino acids, Anabolic thMega Paks, and chalk-like protein powders have been replaced by shelves and shelves of the latest pills, powders and potions put out by hundreds of different manufacturers, each looking for the next big seller. Some of these products are actually based on real science…some, theoretical science…some, pseudo science…and others, no science at all (unfortunately). Regardless, consumers spend millions upon millions of dollars every year in hopes of finding a magic bullet toward massive muscle gains, peak performance and faster fat loss. In fact, the subject of supplementation has become so substantial that it is often discussed with more passion, intent and energy than proper training or dietary strategy! For proof, stop by just about any bodybuilding/fitness discussion board on the net and see which forum is the busiest.

As a natural pro bodybuilder and contest prep coach myself (for more than 20 years), I certainly see great value and necessity in supplementation. However, I feel that today, the majority of young bodybuilders, figure, fitness, bikini and physique competitors coming up have lost their way. There is nothing, and I mean NOTHING, you can buy at a GNC or Vitamin Shoppe (or even a pharmacy) that can replace a solid, well-thought-out, meticulous training and diet program!
So, what is my point here? Well, it is twofold. First, before investing any of your hard earned cash on the newest Hardcore Mega Cryogenic Monsterbolic Thermojet Nitro Juice powder, make sure you are eating 5-7 well-designed meals per day, working with an effective and progressive weight training/cardio program, and getting a decent amount of sleep every night. Second, start with the tried-and-true supplements that have been producing results in labs, gyms and on the field for decades, such as multivitamin/minerals, essential fatty acids, BCAA’s, creatine, glutamine, antioxidants, whey protein, caffeine and beta alanine. These things will form the foundation of progress 7 days per week, 365 days per year. Then, once “your base” is solidly and consistently in place, feel free to experiment with some of the newer and more specialized products on the market. Train hard, eat right, rest well, and exercise…a little supplement sanity!

 

ABOUT ERIC BROSER:Eric Broser has been involved in the health and fitness industry as a trainer, strength/contest prep coach, model, author, magazine columnist, consultant to nutritional supplement companies and gym owner for over twenty years.. He is an NGA Natural Professional Bodybuilder (as well as judge and Advisory Board member) and recognized as one of the top drug-free-for-life bodybuilders in the world. Eric has penned over 250 articles on training, supplements, mindset and nutrition, which have appeared in such major publications as Iron Man, Planet Muscle, Natural Muscle, Muscular Development, Muscle Mag International, Human Muscle and Performance, UCW and Muscular Health and Performance Illustrated. He is currently a monthly columnist for Natural Muscle, Iron Man, www.muscleandfitness.com, and Planet Muscle magazines, and has authored four books on the subject of rapid and substantial physique transformation. Eric is the pioneer/developer of the world-renown POWER, REP RANGE, SHOCK and FIBER DAMAGE/FIBER SATURATION training methods, which are being utilized by tens of thousands of bodybuilders and athletes across the globe. The PRRS DVD has been a best seller for well over three years now, while the PRRS and FDFS “E” and Kindle books also continue to lead the pack!
Being featured on the cover of Iron Man in October 2008 fulfilled one of Eric’s lifelong dreams. He has also appeared in the pages of just about every major fitness/bodybuilding magazine as a model, writer or subject of dozens of supplement company advertisements. In May 2010, and again in 2011, he was awarded the honor of being named the “Top Trainer/Author Combination” by Planet Muscle Magazine. Eric has also become one of the most sought after personal trainers and contest/event preparation coaches in the field by athletes, bodybuilders and members of the entertainment industry. He currently work with clients all over the U.S. as well as in countries such as Japan, Australia, France, Dubai, Afghanistan, Jordan, Great Britain, Kuwait, Germany, Ireland, Israel and more.Most recently Eric announced he will be launching his own brand of sports nutrition supplements under the name B-Built, available in the summer of 2013.
Eric Broser
-CEO Broser Built International and www.broserbuilt.com 
-NGA Professional Bodybuilder/Judge/Advisory Board Member
-Iron Man/Planet Muscle/Natural Muscle/www.muscleandfitness.com Columnist931197_166715100155787_452487436_n
-Online Training/Nutritional Consulting/Contest Prep Coaching
-Purchase PRRS/FDFS E-Books www.x-workouts.com
-Purchase PRRS DVD www.prrsdvd.com

 

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