Furthermore, with the body's largest muscles under overload, a message is sent to the brain that it must prepare itself for this increase of resistance by building proportionately the muscles of the whole system. This process, the systemic enzyme action, is the final incentive noticed years ago by early bodybuilders before researchers noticed or cared. This is essential to energize the core muscles and joints, raise the heart rate, dispel distracting thoughts and focus on the critical work ahead. Start light to protect the joints and add weight each succeeding set working up to a moderate effort. These combined exercises increase circulation, shape the quads, hamstrings, glutes and calves while further preparing for Phase III, the squats.
Squats deserve respect and require total concentration.
Balance is critical with the knees and low back at high risk, so practice strict form. Look upward and squat down as if sitting on an imaginary chair, concentrating to assure that the upper legs carry the workload. This infamous glute blaster will ring you out - hamstrings, glutes and cardio. Performed twice a week this program has a long life span. The first day should be reserved for a heavy workout, with the second workout consisting of higher reps, less weight and increased pace to afford functional variety without overtraining.