Benefits of Training Legs

What’s most pleasing than huge pecs in men? Definitely good pair of well built legs. “Never skip leg day”, that’s one important tip you will always get from the experienced lifters out there. The ones going for just the upper body will not understand the importance of leg training. While just training leg once a week will lift the level of their physique to a complete different level. Lets discuss some of the benefits of training legs.

Even if you have no relationship with exercise or training, you should understand why it is important to train legs. Once you know the importance, the benefits of training legs will definitely change the way you actually train.

Benefits of training legs

Importance of Leg Workouts

Legs are huge huge muscle. It is half of your body part. It is your whole lower body that’s counted as legs. Leg has many big muscle groups like hamstring, quads, glutes and smaller stabilizers as well. Some of the importance of leg workouts are as follows.

  • They are huge muscle and definitely needs training just like your other muscles.
  • Stronger legs will support your upper frame of the body.
  • Power transfer from the ground is achieved from legs.
  • Reduces the risk of injury.
  • Less stress on the joints and back.
  • You have to train it, just because all your muscle mass is balanced on those legs.

Also Read: Legs Workouts Without Weights

Benefits of Leg Workout

So, you have now know that it is important to train legs. Benefits of training legs are just so huge that it will change your perspective of workout. Some of the benefits of training legs are as given below.

  • Better way of burning calories:

    Training legs will burn your calories efficiently. Leg training involve mostly compound movements. These compound movements involve many other supporting muscle group as well. There is greater core activation in squats, and lower body workout increase your heart rate significantly as well. This gives you the benefit of cardio and core activation as well.

  • Boosts Metabolism: 

    Legs no doubt have huge muscles. To train these muscles, body needs to burn more energy. This results in boosted metabolism meaning you can burn fat more if you are cutting or in general burn more calories.

  • Increased HGH and Testosterone: 

    While you train legs intensively, your body releases increased amount of testosterone in the bloodstream to fill in the damage. The release of HGH and Testosterone will help you build not only the legs you want but also help build other body part. And most importantly, it will ensure that your organs are functioning well.

  • Prevents lower back pain: 

    If you have weak legs, your whole upper body mass will be concentrated on your relatively weaker lower back. Lower back is very delicate part of your body and such huge pressure on them can cause you huge pain. Training your legs will teach your body the better ways of utilizing your glutes, hamstrings and quads, so, that the pressure from the lower back is put where it should have been.

  • Mental strength: 

    A strong pair of legs will give you the strength to lift heavy not only physically, but also mentally. You will have the mental strength that you can handle the weight you are about to lift. You might not know, but you will be stronger naturally if you have stronger legs. They are your foundation.

  • Aesthetics: 

    More importantly a well built pair of legs looks absolutely stunning. It complements your upper body and creates symmetry in your body. Stronger upper and weak lower body or vice versa is the last thing you would want in your physique. A symmetry is what stands you apart.

Take away with the benefits of leg training

Legs are huge muscle. They need you attention just like other muscle group. You reply on your legs to hold all your body weight. Stronger legs means better you. Symmetry is important to look great and most of, leg training benefits your whole body with the boosted testosterone and HGH.


Inner Chest Line Workout

There are lot of people doing workout for inner chest line. They come up this workout from the internet or learn from buddies and start doing them. They don’t bother to refer their trainers at gym or some experienced lifters or even investigate on their own. There is no such thing as “inner chest” at least in existence. This is just the word to reference in the layman way the area between the two chest muscles.

There are just two parts to the chest muscle, pectoralis major and pectoralis minor. There is no lower chest in theory as well, it is just the different angle of targeting the big chunk of pectoral muscle.

About Inner Chest Line

While it is physically visible in the chest area, it cannot be specifically targeted. You cannot do bunch of exercises and make the inner chest grow. It comes as a consequence of building the overall chest muscle. It is the area which connects with the sternum or the breast bone. The movement of arms with relation to the sternum while doing chest exercises will determine the focus on the inner part of chest.

While there is pretty much great role of genetics involved about how your chest muscles are going to grow. There is not much you can do about how it will look. Some have big sternum which creates greater gap between the chest muscles while some have very fine line giving some awesome aesthetic look.

How to target inner chest?

Now as you know that there is no inner chest muscle in specific, targeting it specifically is not possible. However, you can do some exercises or tweak some exercises that will put much more tension in the muscle. You will feel the tension equally spread over the muscle fibers.

To get that tension in the muscle, you need to incorporate exercises where the arms actually cross each other or even meet in the middle. Giving you a hard squeeze in the chest, the result will be muscle growth. This growth will grow your inner portion of chest as well.

inner chest line workout

Exercises to target inner chest area

There are few of the old-school exercises that will help you go beyond your thoughts. With the constant tension in the muscle and greater contraction, your muscles will stretch in whole new direction is you haven’t felt so. Some of the workouts are as follows.

  • Cable crossover

    Cable crossover is few of the workout for inner chest line where your arms can actually cross each other. With your arms crossing, there will be huge tension in the middle portion of the chest due to contraction. And contraction and extension is the way how muscle work and grow.

    Also Read: Chest Workout Plan With Dumbbell

  • Close-Grip Dumbbell press

    With your palms facing each other and dumbbells touching each other throughout the movement, at the end of the movement, you will have great contraction. As a result, there will be overall growth in the chest with the growth in the middle area as well.

    inner chest line workout

  • Dumbbell Press

    Switching back and forth between dumbbell and barbell press for chest might be beneficial as well. While doing barbell version, your overall strength increases and you have greater stretch, dumbbell will provide you greater range of motion. You can squeeze your chest muscle more at the top.

  • Pec Dec Fly

    This machine, Pec dec fly, it mimics the dumbbell fly version. While you lose tension at the top of the movement in the dumbbell version, this machine provides constant tension in your muscles even at the end as it is not gravity driven workout. This too will help you with the stretch and contraction of the chest muscle throughout the movement.

Workout Getaway

So, next time someone asks you if you can target the inner chest or ask you for the inner chest line workout, your answer should be no and yes at the same time. Yes you can train them, but you cannot “only” train them. Perform these workouts given above, you can develop your overall strength and size as well with the inner line you want. Again, how your inner line is going to look like depends on your genetics. If you have thicker sternum, you will have bigger gap and vice-versa.

But if you have huge chest muscles, no one is going to pay attention to the gap anyway. Mix these inner chest line workout and tweak your movements to add a little extra squeeze in the muscles. With the overall development of the chest, your areas of chest will grow along them. Even though you cannot target the muscle specifically, you will have a  great workout session with greater contraction in the muscle at least.


Knee Pain from Squats Treatment

All the exercises that we perform are based on natural movement of the muscle. We do bench press, bicep curls, deadlifts, squats, all are natural movements. Treatment for knee pain from squats is common these days. The problem starts when we try to overly optimize the basics of the exercises. You are in squatting position for most of the part in your day to day activities. The proper way to poop is generally in the squatting position. Whenever you try to pick anything from ground, you are in the squatting position. But some of us have to get treatment for knee pain from squats.

Because of the new techniques like ass to grass, below the knee squat, parallel to ground squat, new comers are often confused. We will be discussing the causes, treatments and prevention measures for the problem of knee pain when squatting and standing up.

Knee Pain from Squats Treatment

General Overview for Knee Pain from Squat

There is a myth in the fitness world that your knees cannot go past the toes while squatting. This myth needs to go away. While squatting keeping your knees behind the toes might not be comfortable for all, bringing it further in front of toes is not good as well. This puts a lot of pressure on your knees and is the major cause for pain.

Also, there is absolutely no need to go ass to grass if your form doesn’t allows you to do so. Just dip your glutes to the level you are comfortable and puts max pressure on your leg muscles rather than the knee.

Causes of Knee Pain When Squatting

The causes may be anywhere from hereditary, weak muscles, improper form to health issues. Some of the causes of knee pain are as below.

  • Patellofemoral Syndrome
    This is the syndrome which causes pain in front of the knee cap. It is caused by overuse, injury or muscle imbalance in the knees. People with this syndrome will generally feel pain in their knees while squatting, kneeling, jumping or even running.
  • Poor Form
    Poor form while doing standing exercises can be a culprit for your knee pain. Improper form tends to put pressure in undesired portion of the muscle groups. Overly dipping your hip below knee, bringing knee way in front of toes, etc. are not necessary and few deadly moves that can cause max pressure on the knees.
  • Weak Hip Muscles
    If your glutes are weak or extremely tight, the movements that is supposed to be done by the glutes is done by lower back and the knees. Your weak hip will put your lower back and knees in the uncomfortable position so as to bring pain.
  • Limited Ankle Mobility
    You might not even pay attention to your ankle movement, but trust me, it is way more important to have healthy and well lubricated ankle. The power, the stability that we need to perform clean squat reps is from the ground. The portion closer to ground is your feet and the joint is ankle. The strength is delivered through this joint from the ground. You cannot perform your squat well if you don’t have proper mobility in your ankle. You can easily sprain your ankle by this movement.

Also Read: 5 Components of Fitness

Prevention from Knee Pain

To prevent the knee pain to take place, focus on the following points.

  • Proper Warm Up
    Warm up is very important in whatever exercise you perform. It is the best thing you can do to prevent any injury. Without properly warming up your muscles, you are very likely to shock them with huge amount of pressure.
  • Proper Form
    If you are a beginner, be sure to learn proper form for every exercises you perform. Keep your ego aside while lifting and pay good attention to your form first. Learn it from your trainers, you can watch videos on the internet, and many other ways are available.
  • Know Your Depth
    You don’t need to do whatever others are doing. You don’t need to go deep down in squat just because others tell you to. It is best to just be parallel to the ground on the most below position. You can go slightly deeper if your form and knees allows you to, but most of us are not so flexible to be doing that on each and every rep. So, parallel to the ground is your minimum depth and you can go lower only if your form allows.
  • Lose weight
    Your weight, on top of weight on the bar might be just too much for your knees. Better lose some weight and gain strength. You will look great aesthetically and be stronger as well.
  • Take a break
    Sometimes the knee pain occurs because you have been overusing it. Tough exercises and overdoing some exercises that incorporate a lot of knee movement is major cause of knee pain.
  • Regular Checkup
    Regular physical checkup ensures that your body is performing on the optimum level. By that, any problem can be spotted well  before it can get any worse.

Treatment for Knee Pain from Squats

Depending upon what the type of injury it is, the treatment for knee pain from squats can differ. Some of the treatments are:

  • Physical Therapy
    Physical therapy is by far the best treatment without surgery. If your problem is just pain from some movements but no physical injury, therapy will help you ease that pain.
  • Exercise
    Sometimes, the pain can just be because of the weak muscle. Just like if your hip muscle is weak, your knees won’t be able to transfer the energy properly. Hence, this will cause a huge stress on your lower back and knees. Strengthening your glutes can be a huge bonus point while doing major lifts like squat and deadlift.
  • Surgery
    Some serious injury like knee dislocation, due to any mishap or accident may have any physical appearance but worsening everyday. Surgery helps in relocating the kneecap and release the pressure from the cartilage and tissues and ligaments around kneecap.


These are just few of the causes, precaution and treatment for the knee pain from squats. Not knowing proper form and ego lifting is major problem these days. Be sure you stay away from these. Be sure to take break if the pain has jut started as sometimes it might be for moments, but no attention can worsen it.