Leg Training 101 - With the 'Best legs in Australia'

I am excited to release the first article by one of Dre's Fitness Groups Experts - Sara 'Pocket Rocket' Picken Brown. Sara is not only a good friend but also an industry icon who has set the benchmark here in Australia and is set to conquer the world.

I have always believed if you want to improve your results and achieve your goals that the fast track is to learn from the best... Sara is definitely that. Learn the secrets to her amazing legs!

 

LEG Training 101

with the

“best legs in Australia”

IFBB Figure Pro Sara Picken-Brown

Training legs for me is usually a painful and at times gut wrenching experience.  But I wouldn’t have it any other way, in fact when I don’t get crippling DOMS after training legs I am seriously disappointed with my lack luster efforts.

When training legs and depending on where in my program and how far out form contest I am, there are certain criteria or check points that MUST be met. My philosophies on leg training are as follows:

1.    Train heavy and hard- girls you will only burn fat off your problem thigh and glute area if you develop the muscles there to consume the stored energy. 

2.    Work in all planes of movement to hit the lower body from every angle 

3.    Train for power and train for endurance so that you develop all the muscle fiber types. (Fast twitch and slow twitch fibers’)

4.    Correct Food and supplements intake are critical to ensuring effective training output and recovery. Don’t skip meals especially before leg day. 

5.    Lift like a guy- girls if you want a butt that you can bounce pennies off and a butt shelf with its own postcode then you have to train like a guy does. Squats, deadlifts, hacksquats, all are critical for developing shape and proportion. 

6.    Push through the pain- I have a saying, “when the muscles burn the fat will churn” so when you think you cant do any more, that is when the real changes are just beginning, so push a couple more reps out and the body will respond in kind by developing lean, shapely pins that will allow you to carry off those short skirts with flair.

“You gotta earn your right to wear your skirts tight!”

Here is a sample leg session for those who really want to get results:

Exercise	Reps	Sets
Squats	8-10	5
45degree leg press	20-30	3
Walking lunges	200
Leg Extensions	15-20	3
Hammi curls	6-8	3
HackSquats	12-15	2
Pop Squats	30	4