The 2013 Ladies’s Physique Olympia champion, Dana Linn Bailey, is legendary for her intense exercises. Bailey’s legs have been certainly one of her largest strengths throughout her aggressive bodybuilding profession. Though she final competed in a professional present in 2015, she nonetheless trains laborious and heavy within the fitness center.
Bailey trains her quads by combining high-volume supersets and Tabata coaching to maximise her pump. A Nationwide Power and Conditioning Affiliation examine discovered a big optimistic correlation between muscle pumps and hypertrophy. The examine means that “the better the muscle swelling instantly after a resistance coaching session, the better the muscle hypertrophy.” (1)
Take a look at Bailey’s detailed coaching methods within the video beneath, printed on her YouTube channel on Aug. 28, 2023:
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Dana Linn Bailey Quad-Targeted Leg Exercise
Here’s a snapshot of Bailey’s decrease physique exercise:
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Leg Press Calf Elevate
Bailey opened with calf raises on a horizontal leg press machine. Since calves are a lagging muscle group for Bailey, she trains them at first of her decrease physique session when she is most energized.
For every set, Bailey carried out 21 reps: seven along with her toes pointed outward to bias the interior gastrocnemius head, seven with toes pointed inward to emphasise the outer gastrocnemius heads, and 7 with impartial foot placement. She paused on the prime of every rep whereas contracting her calves of their absolutely shortened place.
Slender-Stance Barbell Again Squat
Bailey used a high-bar place — barbell positioned atop of the rear delts — and maintained an upright torso to raised bias her quads. She used a squat wedge and a closer-than-hip-width stance to realize better knee flexion and maximize quad engagement.
Goblet Field Squat & Kettlebell Soar Squat
Bailey used a field, permitting her hips to dip her knees on eccentrics. She paused on the backside of every rep, holding a kettlebell at chest top with a slight torso lean. After finishing 12 goblet squats, Bailey carried out 12 sumo-stance kettlebell soar squats with an upright torso to maintain the strain on her quads (if she needed to bias her glutes or hamstrings, she might hip hinge to elongate both muscle group.
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Barbell Strolling Lunge
Bailey prefers barbells greater than dumbbells for strolling lunges, because the latter might make grip a limiting issue. Sustaining a proud chest, she took small steps so her rear knee aligned along with her reverse leg’s heel on the backside to maximise knee flexion to load the quads. Longer strides, the place the higher and decrease legs are at 90 levels, bias the glutes and hamstrings.
Leg Extension & Sumo Kettlebell Squat
Bailey carried out 12 reps via her full vary of movement on the leg extension. She adopted with 5 partial reps within the prime half. She superset the leg extension with sumo kettlebell squats, holding a kettlebell between her legs along with her arms prolonged.
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Tabata Superset (Assault Bike & Large-to-Slender Soar Squat)
Bailey ended her quad session with a Tabata superset — four-minute high-intensity interval coaching that alternates between 20 seconds of labor and 10 seconds of relaxation. She went full ship on an Assault bike for 20 seconds, rested for 10 seconds, then carried out wide-to-narrow squat jumps for 20 seconds earlier than taking a 10-second breather. She alternated between the 2 workouts for 4 minutes.
Extra Bodybuilding Content material
- Hirono T, Ikezoe T, Taniguchi M, Tanaka H, Saeki J, Yagi M, Umehara J, Ichihashi N. Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Coaching. J Power Cond Res. 2022 Feb 1;36(2):359-364. doi: 10.1519/JSC.0000000000003478. PMID: 31904714.
Featured picture: @danalinnbailey on Instagram
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