Don’t forget to train your legs guys

Nowadays training legs doesn’t have the same appeal as say training your chest or biceps does to most guys, maybe due to the fact that you don’t see that instant pump you would do training biceps and the fact that training legs can cause DOMS (delayed onset muscle soreness). Meaning the next couple of days can be reasonably painful to walk. However legs are actually the most important muscle to train as they are the largest muscle group and training them will increase the release of growth hormone throughout the entire body. Not only will it stop you looking completely out of proportion but having strong legs helps you generate more power performing upper body exercises. If you aren’t familiar with that many legs exercises the guys here at Breadsall Priory can give you that much needed advice on how to build strong legs, this should help to avoid looking like our friend pictured just above here. We also have a Legs Bums And Tums class starting in January so feel free to book in and come along. Corey Hodgkinson

Foam rolling

We all experience after a heavy gym session DOMS, the satisfying yet some times problematic Delayed Onset of Muscle Soreness, problematic in the sense that it can be hard to get back in the gym the next day if you’re feeling as stiff as a board. You may have notice in the gym the Foam Rollers and wondered what they are all about? Firstly roll away any tension and then stretch out the muscles. The idea is to teach your body how your muscles should sit and prevent any posture and subsequent joint problems says. You can use the rollers every day if needed and here are some roller basics

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For tight thighs

Use the plank position and rest your thighs on the foam roller. Lift your toes so that all your bodyweight is on your elbows then shift one leg on top of the other so that a single thigh takes all the weight. Slowly roll up and down the thigh massaging any tight areas. Switch legs and repeat.

For a tight upper-back

Lie back on a foam roller placed around shoulder blade level. Keep your feet and bum in contact with the floor and your hands behind your head at all times. Tense your stomach as you slowly work the roller up and down your upper back.

For a tight chest

Use the plank position again and rest your right pectoral muscle on the roller. Hold your right arm out to the side and off the ground. Your weight should now largely be on the right side of your chest, use the length of the roller to massage the whole pectoral muscle.

You can always increase your attention to sore muscles by taking time out in the Jacuzzi after a gym session or booking in for a sports massage