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Last month I discussed how I have successfully incorporated weight machines back into my strength training workouts.

We’ll be writing articles this year on how to properly use different weight machines. Machines are easier to learn than barbells, which is one of their benefits. There are some things to know before using either machine in order avoid injury and build strength and size.

The first machine in this tutorial is the leg extension, which targets only your quadriceps.

Folklore has it that leg machines can be dangerous and put too much strain on the knees. Research has shown that leg extensions can be used safely, including for ACL rehab.

Leg extensions are also not functional, according to another myth. Quad strength is important for everything, from running to walking and especially for explosive movements such as jumping and cutting. Leg extensions can also help correct imbalances in strength created by compensating muscles used by people when performing other leg exercises, especially if they are dealing with an injury. This can help prevent new injuries and re-injuries.

Leg extensions are not only a great way to build strength, but they can also give you a more defined, meatier leg, which will allow you to confidently wear shorty shorts in public. Since you are only moving one joint, you don’t need to recover as much after doing a squat.

Leg extensions are safe if done correctly, but let’s look at how to do them.

Installing the Machine

The plate-loaded leg machines in my home gym don’t offer as many adjustments as those in commercial gyms. I was unable to dial in the position as much as others, but it is still a good position.

Leg extension is a very simple exercise. You must pay close attention to the setup of the machine.

Before you begin, make sure to adjust the machine to your comfort and to maximize the strength-producing and hypertrophy-creating forces. This will also prevent undue strain and pain on your joints.

Weight stack/plates. Different schools of thought exist on the weight to use for leg extension. You can go for a lower weight because it’s easier to maintain form when you only use one joint to move the load. You’ll have to perform high reps of 15-20 in order to get the hypertrophic stimulation with lower weight. You should perform leg extensions at the end to avoid fatigue for your main leg exercise, such as the squat. Another school of thought says that as long you are able to perform reps without pain and with good form, you can go heavier and stick to the 8-12 rep range. Find out what works best for you by experimenting.

Seat back adjustment. Seat back adjustability. Correctly positioning it will allow you to exert maximum force and minimize strain on your knees. When you sit, you want your knees to be not too far behind the edge of seat base nor too far forward. The pivot point of the leg bar should be aligned with your knees. The creases on the back of your knees should be positioned against the edge of butt pad.

Leg pad height. Sometimes the pad that sits on your lower legs may be adjusted upwards or downwards. The pad should be placed where the ankle bends. You’re not up to date

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Omega Swatch Mission To Saturn MoonSwatch

Omega Swatch Moonswatch Saturn Review

Many reviews have already been published across the web about each and every one of the Omega MoonSwatch watches. However, having recently started building my collection of these unique timepieces, I still wanted to cover the ones I’ve purchased here on Bespoke Unit.

Accordingly, in this article, I’ll be covering the MoonSwatch Mission To Saturn relatively briefly and will allow the images I’ve taken to do most of the talking.

Below, I’ll also show the latest aftermarket band that I’ve purchased for this Mission To Saturn MoonSwatch. It’s made wearing the watch a lot more comfortable, and I am very satisfied with the comfort that this strap provides.

Before that, let’s take a look at the specifications of the Mission to Saturn, which are exactly the same as the Mission On Earth I recently covered except for the obvious differences in the color scheme and strap tone.

Omega Swatch Moonswatch Saturn Review

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MoonSwatch Mission To Saturn Specs

Reference: SO33T100Case Diameter: 42mmCase Material: BioceramicCrystal: PlasticWater Resistance: 30m / 3 bayDial Color: BeigeBracelet: Brown VelcroMovement: ETA G10. 212>Quartz, Battery-PoweredChronograph FunctionRetail Price: $270 [Shop on eBay]

Swatch describes the tone of the MoonSwatch Mission To Saturn bioceramic case as beige. However, I think it is a bit more grey than beige.

The dial is marked by brown subregisters and a depiction of Saturn & its rings. The bezel insert is presented in the same brown tone, which I find is an excellent pairing for the beige/gray bioceramic.

Mission To Saturn MoonSwatch Box External

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Podcast #981: The Power of Everyday Rituals to Shape and Enhance Our Lives

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We tend to associate rituals with large, inherited ceremonies that are more frequent, such as church services, holidays and weddings. As my guest pointed out, we also have small, self made, everyday rituals which help us transform the mundane moments of life into meaningful ones.

In The Ritual effect: From habit to ritual, harness the surprising power of everyday actions, Harvard Business School professor Michael Norton examines how our DIY rituals enhance and shape our lives. On today’s episode, we take a look at the results of that survey. Michael explains how to distinguish between a habit or a ritual, and how families and individuals can create their own “rituals signatures”, even in more traditional rituals such as holidays. We talk about the many different aspects of our lives where rituals are present and what they can do for us. They help us deal with uncertainty, enjoy life and reconnect to the past. We discuss the role DIY rituals play in romantic relationships. From deepening intimacy to facilitating a breakup, we also explore the role “kinkeepers,” who keep families together.

Podcast Resources

AoM Series on Ritual PowerAoM Article: A Man’s Need for RitualAoM podcast #505 : A man’s need for ritualAoM podcast #835 : The power of ritual”Deja Vu”, by Olivia Rodrigo

Michael Norton: Connect with him

Michael’s Website — includes the “Habit or Ritual?” Quiz

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The Japanese 3X3 Interval Walking Workout

High-intensity Interval Training (HIIT) has the principle that the harder an exercise is performed, the greater the physiological benefits. By incorporating higher intensity intervals into your workouts you can achieve more fitness in less time.

When we think of HIIT, our minds tend to go berserk on a fan-bike or do sprints.

As Dr. Martin Gibala explained in the AoM Podcast, high-intensity exercise does not require you to reach your maximum heart rate nor is it restricted to a specific type of exercise.

It is possible to do interval training without pedaling as hard on your bike.

Enter Interval Walking Training, which was developed in Japan.

The 3X3 walking exercise is easy: You do 3 minutes low-intensity (40 percent of your peak aerobic capacity — just a bit faster than strolling), then 3 minutes high-intensity (70%+) walking. Repeat these interval sets at the very least five times and perform this 30-minute exercise four times per week.

The heart rate you experience during high-intensity periods will depend on your age and fitness level. A 68-year old participant in an IWT study saw his heart rate increase to 130 beats per minutes during the fast intervals. You’re definitely moving quickly.

IWT has been shown to have significant health benefits, despite its accessibility. Interval Walking Training was performed 4 times a week over a period of 3 months. This resulted in measurable improvements to blood pressure, glucose, cholesterol and leg strength.

Interval Walking Training was developed by Hiroshi NOSE. He reports that IWT participants’ “physical fitness — maximum aerobic power and thigh muscles strength — increased by around 20 percent, which will make you feel 10 years younger, [and] symptoms related to lifestyle diseases (hypertension and hyperglycemia) decreased by 20 percent.” IWT walking also improved mental health: depression scores fell by half.

IWT helps you to take walking’s benefits to the next level. Hiroshi used Interval Walking Training in order to get thousands elderly Japanese citizens in shape. It’s an excellent form of exercise for those who are older. It’s good for those who are just starting their fitness journey, and want to start getting more active. IWT can be a great way to spice up your regular neighborhood walks, even if you are already in excellent shape.

Listen to this podcast for more HIIT protocols, from the easy to the challenging:

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