A clip from my talk at SWIS 2016 on Muscle Hypertrophy & Fat Loss Nutritional Strategies for Female Competitors.
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Ken Kinakin:
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Because size matters.
Still haven't found any takers for getting a booster seat made, but let me tell you - the double or triple folded mat mod is an essential part of my training toolbox. Something so simple truly makes a world of difference when you're 5'1.
As the industry cliche says - "train for your goals, no matter how big or small they may be" ... but let's face it, who's the one training? YOU! Who's goals are they? YOURS! You can't move forward towards your goals without first learning to train for YOUR BODY!
At the end of the day, no matter what training plan you bought, who wrote it or how good they promise the results will be by the end, if the machine don't fit, you've got to modify it!
Plus, if your my size and don't fit in a leg press, there's no way to fully maximize the power of a focused fire-starting booty finisher.
Here's are the rules for a VF classic deadly lower body finisher:
1. Start with a deadly high volume ham and glute workout ... then find yourself a good ol'cable leg press
2. For the load, use + / - 10lbs your body weight. Place your feet mid-platform close-ish stance and work the FULL range of motion EACH and EVERY
3. The goal is continuous motion until you can't anymore ... avoid lock out!!!! When you get sloppy or can't take the burn, PAUSE for a maximum of 15sec ONLY!!! You can take as many 15sec breathers as you need to but the trick is to try to get all 100 reps in by the 3min mark. Even if you don't make it... KEEP GOING strong
4. Hobble-wobble out of the gym with the most stupid glorious glute pump.
Let me know how it goes!
Time to dish out some#bootyforthought with some of MY fundamentals for how I train hams and glutes.
Key being these are my PERSONAL philosophies and practices that have been developed over time from both experience and knowledge. I've spent a lot of time in the trenches and in lecture halls, and have had the ability to work with some amazing mentors over the years. The way that I program, and thus my training is tailored for MY body, MY goals and MY health.
Lower body training has always been my favourite, as nothing is as comforting as a good hard leg workout. Seriously my mantra used to be "when life gives you lemons, train legs." And so I did, trying old school bodybuilding plans and powerlifting phases, along with just about every program that made theoretical and logical sense to me. Over the years I've come to see a good workout like a well written story - there is a beginning, a middle (with a 'climax' at some point) that then should flow into the end. These 3 elements are always there, they are a constant but how each are programmed depends on many different variables.
There could be a slow start with a lot of activation exercises and warm-up sets, maybe the climax occurs early in the middle with an epic set of pyramid squats or a few pre-fatigue sets, and then to end there could be a grand finale or "finisher" that will leave a lasting impression. Just like in a good story there are different characters or key concepts that are incorporated throughout the workout - such as the way a set is executed (ie. intensity, timing, tension, weight, ROM) or the order that the exercises are done (ie. exercise sequencing or pairing based off a specific goal).
Make no mistake, these are NOT random, there is always intention and rationale for where they are used, how they are used and why they are used.
