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Chicken Legs

37291489            Chicken legs suck and don’t look good. That’s the moral of this post. Legs make up half of your body and are practically everything’s necessity. If you don’t work them, you’ll look disproportionate with a big upper body and tiny lower body.

WORKOUT YOUR LEGS TWICE A WEEK…OR IN A 7-DAY SPAN. Like any big risk, leg workouts produce the biggest rewards (that’s my cliché for the day). It’s an amazing feeling after getting through an exhausting leg workout and your upper body lifts will improve at a substantially higher rate too.

My preferred method is making a solo leg day and pairing legs with an upper body muscle within a 7-day span. I’ll usually pair legs with either shoulders or back, but I’ve paired them with chest and arms as well. Another method would be breaking up leg muscles into different routines, such as gluteus with hamstrings and quads with calves.

leg-day-1Ask people with chicken legs why they constantly ignore leg workouts like redheaded stepchildren and they’ll all spew out the same bullshit. For my magic trick today, I shall bullet point some notable excuses, checkmark some of my favorite lifts for legs, and then share somewhere between 1-350 of my leg routines.

Here are some chicken shit excuses:

 

  • “I work my legs enough from cardio.” Cardio is critical to workout success and bikes do provide some resistance, but you better lift weights for legs just as much as you do for upper body. People just make these claims, because working legs is too challenging. Discrimination is wrong, so don’t segregate your legs from the weight room. BOOM.
  • “I don’t need to work my legs, because they’re naturally muscular and strong.” You’re better off producing big legs from badass workouts at the gym, instead of a Burger King fetish. Believe me, I know, and I’ve been there.
  • “Nobody sees your legs, so nobody cares.” This one is not as common, but I’ve heard it. It’s just another thing people say to avoid a challenge.
  • “I have bad knees.” This is overused. I don’t have much experience with this excuse, so just ask Derrick Rose (too soon?). His knees are cleared to play basketball, yet he’s still not using them. He might have some insight on this one.

Here are amazing lifts for legs:

ü  FORM > WEIGHT. Put your pride aside, because lighter weight with proper form produces better results than heavy weight with shit form. Also, aside from my machine section, EVERYTHING IS DONE WITH FREE WEIGHTS. Less assistance creates faster, better, and stronger results.

ü  Bar Back Squats. Bar back squats will nail your quads the most, while also requiring strong gluteus, back, and core. For the best results, squat BELOW 90-DEGREES, while staying on your heals and not hunching your back.

 

ü  Bar Deadlifts. Deadlifts nail your hamstrings, while also working your quads, gluteus, hips, arms, forearms, core, and lower back. The main issue is that deadlifts scream injuries, so you cannot get away with crap form.

ü  Dumbbell Bulgarian Split Squats. This one is a burner. In short, hold two dumbbells, get in a lunge position with one leg back on a bench instead of the ground, and then squat BELOW 90-DEGREES with the other leg, using your core to stabilize and balance. This lift will isolate the hell out of whichever leg is on active duty. Bulgarian split squats may be hell’s version of hell, but it’s one of the best definition producing mechanisms.

ü  Lunge Variations. You all know what lunges are, so do them. I switch up lunge variations every few weeks with bars, dumbbells, walking lunges, standing in place and alternating lunges, forward lunges, backwards lunges, jumping lunges with weights or no weights, and the list goes on.

ü  Machines For Bonus Sets. Machines make for good set-adders, and they’re great to circuit with the bigger, free weight lifts. Some notable machines are leg press, hack squat, leg extensions and leg curls.

ü  Do Weighted Calve Raises Or Something Like That. Enough said there.

…………

You’ll be hearing about leg workouts and my distaste for chicken legs plenty more from me. You cannot go ALL IN without treating your legs the same way you do your upper body. Order yourselves Campus Protein’s awesome FUEL pre-workout before the next time you work legs. It’s a fantastic energy booster and will get you in the zone.

Below are three leg workouts. You absolutely can these. I’ll see y’all next week and please read. I’m putting off a lot of studying for finals to write these, so if I fail law school, it’d at least be nice to know one or two people read.

–       LeanBerg

Legs Workout A

  • 10 Round Superset!!
    • Bar Back Squats 8-10 reps rounds 1-3, 5-6 reps rounds 4-5, 10-12 reps rounds 6-7, 15-20 reps rounds 8-10
    • Leg Curl Machine 8-15 reps
    • 3 Round Circuit
      • Leg Curls 10-15 reps
      • Standing Dumbbell Calf Raise 10-15 reps
      • Bar Alternating Lunges 10-12 reps each leg (10-24 total reps)
      • 3 Round Abs Circuit
        • Weighted Jackknife Situps 20-30 reps
        • Cable Crunches 20-30 reps
        • Lying Down Leg Lifts While Holding Up Plate 20-30 reps

Leg Workout B

  • 4 Round Superset
    • Deadlifts 10-15 reps
    • Leg Extension Machine 10-15 reps
    • 4 Round Circuit
      • Leg Press Machine 15 reps
      • Frog Situps 30-50 reps
      • Seated Calf Raise Machine 10-15 reps
      • 4 Sets
        • Dumbbell Bulgarian Split Squats 15, 12, 10, 8 reps each leg
        • Run 3 Miles (LOVE CARDIO ON LEG DAYS!)

 

29456555Leg & Shoulders

  • 4 Round Circuit
    • Deadlifts 20, 15, 10, 6 reps
    • Sitting Dumbbell Arnold Press 10-15 reps
    • Standing Dumbbell Side Raise 10-15 reps
    • 4 Round Circuit
      • Dumbbell Squats (resting on your shoulders) Followed With A Shoulder Press 8-12 reps
      • Leg Curl Machine 10-12 reps
      • Bar Upright Row 10-15 reps
      • Abs – 100 Weighed Jackknives Situps As Fast As Possible
      • Abs – 100 Situps on Decline Bench As Fast As Possible
      • Run 3 Miles
Before/After

Before/After

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Brauny’s “Female” Take

This week’s take is going to be a little bit different. One of my best friends, Alyssa, works at a gym in Chicago and is around fitness 24/7. She is as much a fitness addict as I am, so I trust her every opinion.

With that being said, this blog will pertain to women only. Guys, you can read it, but I don’t think it’s going to do you any good (pervs). You can skip right to the bottom.

Screen shot 2013-03-06 at 4.24.19 PMI asked Alyssa several fitness and health questions that I thought girls would be interested in knowing, especially from a girl’s perspective, since I know nothing on the topic.

1)    Alyssa, what is your favorite workout to do at the gym? And why? My favorite workout is featured at the gym that I work for. It specifically features a high intensity interval training (HIIT) class. The class combines 4 15-minute intervals on the treadmill at varying inclines and speeds, along with weight-training incorporating bozu balls, bands, and more (switching every 10-15 minutes) totaling an hour-long workout. It’s a pretty intense high calorie-burning workout, but with any workout unless I am sweating and busting my butt it’s a waste of time. Outside of shredding, I really enjoy running, hot yoga, and spinning. I’m all about the sweat J

2)    Do you have a favorite gym outfit? I am a full-blown lulu addict. I wear their leggings almost every day to class and work and have racerback tops in enough colors to last me for about 2 weeks before doing the laundry. I love the bright and fun colors. I used to always run in baggy clothes and my life changed after discovering how great cute workout clothes actually are. I think that looking and feeling good in your workout is very important. Also – Lulu pants seriously do something amazing to even the most average-looking tush. The splurge is worth every penny.

3)    Do you like it when guys hit on you at the gym? If so, what’s your favorite pick-up line? No I actually find it annoying. Gym time is me time and there is a 100% chance that I don’t want to talk to you while I’m at the gym. Any girl that likes to get hit on at the gym isn’t really there to workout. But “Brauny’s Take” about how to pick up girls at the gym does bring about good topics and is kind of true. (She winked)

4)    What’s the creepiest story that’s happened to you at the gym (guy related)? I’ve had a few trainers approach me at the gym and offer me free personal training lessons. At first I was excited about this…who doesn’t want a free personal trainer? Most of them are just pretty desperate. So in the end, I said no thanks. Didn’t want to lead them on. That’s never a good idea.

5)    What classes do you usually take at the gym? Refer to number 1 🙂

6)    Have you ever made out at the gym? Never. (But I have had fantasies at the gym……who hasn’t?!)

7)    What’s your favorite apparel brand? Why? My typical gym outfit is spandex shorts or crops and a lulu racerback top. Some of my spandex crops are from lulu and some of my shorts are from target. Target’s brand is honestly almost as expensive as lulus and is the same quality, in my opinion. Workout clothes are all about personal preference. I like body-hugging clothes that don’t move around while I run. I also like really bright gym shoes, although I know you aren’t supposed to choose running shoes based on how they look. I currently rock these Asics, planning Mizunos for my next pair:

8)    What’s an average day like for you at the gym? 1 hour of kickass HIIT. There is a timer in the room set for 60 minutes start to finish. As long as you are getting an intense high calorie-burning workout, an hour is really all you need.

9)    Are you a healthy eater? If so, what’s your normal meal plan? I’m a pretty healthy eater. For breakfast I stick to thin ½ a sandwich with egg, avocado, and salsa or peanut butter and banana with a cup of coffee and some fruit. I have been ordering a gourmet meal service for lunch/dinner because I’m in grad school and work 2 jobs. I unfortunately haven’t had a lot of time to cook for myself. These meals all incorporate clean eating and options to stick to the paleo diet (although I don’t consider myself to be on a diet of any kind). This 304669_2821778139838_852973517_nincorporates grass-produced meats, fish/seafood, fresh fruits and veggies, eggs, nuts, healthful oils. I eat a lot of quinoa and spaghetti squash as a substitute for bread and pasta. This meal service is delicious but also super expensive. It is definitely possible to cook your own healthy meals! Today for lunch I had turkey with sundried tomato and salsa incorporating free-range turkey served over dairy free pesto and vegetable quinoa. Tonight for dinner I’m having paleo BBQ chicken pizza. I order this food service from the gym I work at and actually get a small discount. If I can’t cook my own healthy meals, at least I know I am still eating meals that are prepared healthy each containing 400-600 calories. If you are in the Chicago area I can tell you more about the company if you are interested. I definitely need to say that I allow myself a day to splurge on the weekends. Typically on Sunday’s I eat whatever I want…which always includes a greasy hangover-helping brunch with my boyfriend 🙂

10) Why do you think it’s harder for girls to get jacked than it is for guys? Genetically, men have more lean muscle mass and less body fat than women do. More muscle + higher metabolism = faster fat burning.

Sometimes life just isn’t fair!

11) Do you take a pre-workout or post-workout (protein) drink? I don’t, but I probably should. I usually workout in the mornings after a cup of coffee, but I definitely think that I would benefit from adding a pre/post-workout drink. Any suggestions for women @campusprotein?

 @campusprotein: Redline is a great pre-workout for women. As well as Amino Energy. We recommend the best of the best for after, HydroWhey.

12) When you go to the gym, what is your goal? What do you want to achieve? When I go to the gym I want to utilize my time to have the most effective workout possible. I honestly don’t have time to be in the gym for more than an hour a day. I want to make sure that I am burning calories, sweating, and most importantly toning during my daily 60-minute workouts.

13) Who do you aspire to look like? Who’s your role model? Shakira and I are both 4’’10’. Although she isn’t my role model, I’d kill for her body. (pre-baby)

14)  If you had a microphone and had to tell every female gym rat something, what would you say? I would probably say be yourself. Work with what you’ve got. Don’t try and change yourself because someone tells you something or you see things. You gotta do you and be comfortable with yourself.

Well thanks a lot Alyssa!

Now Ladies, I hope you take what Alyssa says with an open mind. She has some great advice and knows a lot about the industry, or so I think she does.

So for the rest of this blog, I’m going to pick up where I left off on my spring break workout plan (because I realized that men are already reading this).

I hope everyone’s been eating right and working out daily. If so, here’s what I want you to do next.

EAT SUPER FOODS.

Quinoa, Chia Seeds, Black rice, Cacao, Raspberry Ketones etc. Look em up.

Super foods are great to incorporate into your diets. They are terrific antioxidants and taste yummy!

They are packed with nutrients that your body needs, plus more.

Something that I do that helps me is I like to run 2 miles everyday to every other day, especially for spring break season. Some people may say, “it slims you down” or “that’s stupid”, but I don’t really give a crap. I do what I want to do and it makes me feel good and fit. I wouldn’t recommend doing this for a long time, but just for a few weeks or something before your workout or after, or even in the morning or at night. Mix it in to your workout, along with jump ropes. Try and get your heart rate up and you’ll burn more. Run on an incline (1.5-3) and you’ll easily burn twice as many calories. Try it out. If your legs start to hurt, walk on a high incline at a speed of around 4-4.5. Switch it up. Try alternating the two in 10 minute intervals or something. BE CREATIVE. Have fun with it.

If you do this and mix it with healthy eating, I promise you’ll be on your way to a ripped a toned spring break body.

You can also work your abs every other day. But don’t abuse them. Limit it to about three ab workouts per day, and mix it up. Confuse your abs. Again, BE CREATIVE!

Lastly, always try to listen to tunes that will get your heart racing and get you in a good mood. Sometimes the gym plays absurd songs and that can really affect me. My obvious recommendation? The Campus Protein mix, its actually really really good: http://www.soundcloud.com/campusprotein/iworkout

Anyways, Stay tuned for next weeks take.

Pce. Love. Protein. @CP

@andrewbrauny

 
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Posted by on March 7, 2013 in The Brauny Take

 

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