Bodybuilder Cydney Gillon is the reigning and six-time Figure Olympia champ. Well-known for her incredible shape, steadiness, symmetry, conditioning, and stage presence, Gillon prioritizes muscle stimulation over heavy weights within the fitness center. The winningest Determine Olympia champ has elevated the academic bodybuilding content material on her YouTube channel in the course of the 2023 low season.
On Jun. 21, 2023, Gillon took to her YouTube channel to share tips about the way to develop the decrease physique without having to carry too heavy. Try it under:
Cydney Gillon Leg Exercise
Gillon makes use of supersets in her leg coaching for efficiency within the fitness center whereas nonetheless selling hypertrophy. Right here is an summary of Gillon’s decrease physique coaching routine:
Unilateral Leg Extension & Deficit Plyo Lunges
The Georgia native opened with unilateral leg extensions on an iso-lateral machine, permitting her to give attention to one leg at a time. Unilateral training could be efficient at correcting muscle and power imbalances and enhancing athletic efficiency. (1)
Gillon maintained a 2-1-2-2-rep tempo, which means two seconds on the eccentric with a one-second maintain on the backside, adopted by a two-second concentric and a two-second maintain on the high. A rep-tempo scheme like this will increase the muscle’s time below stress, resulting in higher muscle fiber recruitment. (2)
The Olympia champ superset unilateral leg extensions with deficit plyometric lunges. Gillon positioned her entrance foot on an cardio stepper along with her rear foot on the ground. Plyo workouts could be efficient for developing explosive strength and enhancing agility, stability, and steadiness.
Gillon emphasised the significance of transferring via the complete range of motion to maximise outcomes. The decrease knee ought to contact or be inside a couple of inches from the ground on the backside of the motion — which means most knee flexion for the working leg. Gillon carried out 15 to 25 reps for every set of leg extensions and lunges.
Pendulum Squat & Mendacity Leg Curl
Gillon carried out the pendulum squat with a narrow stance. Her foot placement emphasised the rectus femoris and vastus lateralis muscle tissues, which will help improves the looks of the quad sweep on stage.
Due to its distinctive motion trajectory, the pendulum squat machine permits Gillon to attain a deep squat whereas inserting much less stress on her back and knees in comparison with a typical barbell squat.
Gillon adopted with a superset of mendacity hamstring curls. Antagonistic (opposing muscle teams) supersets will help keep larger training intensity, as quad-biased workouts don’t fatigue the hamstrings and vice-versa. Gillon pushed her hips into the leg curl machine pads to higher isolate her hamstrings whereas sustaining a impartial backbone and engaged core.
Belt Sumo Squat & Banded Dumbbell Romanian Deadlift
Gillon makes use of the belt sumo squat to focus on the adductors and vastus medialis. She maintained an upright torso to restrict lower back engagement. Gillon wrapped up her leg day with banded Romanian deadlifts to focus on her hamstrings. The resistance bands assist keep fixed stress on the hamstrings all through the vary of movement and probably enhance glute stimulation at lockout.
Highway to 2023 Olympia
Gillon is probably the most dominant Determine Olympia champ of all time with two extra titles than the second-most winningest athlete within the division, Nicole Wilkins. Gillon is anticipated to try one other title protection on the 2023 Olympia, scheduled for Nov. 2-5 in Orlando, FL.
- Zhang W, Chen X, Xu Ok, Xie H, Li D, Ding S, Solar J. Impact of unilateral coaching and bilateral coaching on bodily efficiency: A meta-analysis. Entrance Physiol. 2023 Apr 13;14:1128250. doi: 10.3389/fphys.2023.1128250. PMID: 37123275; PMCID: PMC10133687.
- Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time below stress throughout resistance train stimulates differential muscle protein sub-fractional artificial responses in males. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.
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