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Cosgrove, A., 2001,
Bigger Biceps for Just a
Quarter
|
One
and a quarters
|
|
Source |
Description |
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King, I., 2001,
Advanced Leg Training Series, Fri Jan 19 2001, T-mag.com
-
|
-
One and a Quarter Squats:
This is the same concept as a one and a half, but instead of
coming out of the movement half way, you only come up a
quarter of the way. So go all the way down, pause,
come up one-fourth of the way, pause, go
down to the bottom again, pause, then return to
the top. Avoid full extension of the knees, pausing at the
top. This is one rep.
|
-
King, I., 2002, Get Buffed!
II (book)
|
-
1 and a Quarter Squats:
-
-
This is the same concept as
a one and a half (1 ½ or 1.5s) – just instead of coming out
of the movement half way, you only come up a quarter
of the way. So go all the way down, pause, come up ¼
of the way, pause, go down to the bottom again,
pause, then return to the top. Avoid full
extension of the knees, pausing at the top – this is one
rep.
|
-
Cosgrove, A., 2001, Bigger
Biceps for Just a quarter, Men’s Health, Mar
|
-
Curl the weight
a quarter of the way. Pause
momentarily, lower the
weight back
to the bottom
position,
then
curl it all the way up. The entire sequence counts as
one repetition.
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Cosgrove, A., 2006,
Your
Body is a Barbell
|
One
and a quarters
|
|
Source |
Description |
-
King, I., 2001,
Advanced Leg Training Series, Fri Jan 19 2001, T-mag.com
-
|
-
One and a Quarter Squats:
This is the same concept as a one and a half, but instead of
coming out of the movement half way, you only come up a
quarter of the way. So go all the way down, pause,
come up one-fourth of the way, pause, go
down to the bottom again, pause, then return to
the top. Avoid full extension of the knees, pausing at the
top. This is one rep.
|
-
King, I., 2002, Get Buffed!
II (book)
|
-
1 and a Quarter Squats:
-
-
This is the same concept as
a one and a half (1 ½ or 1.5s) – just instead of coming out
of the movement half way, you only come up a quarter
of the way. So go all the way down, pause, come up ¼
of the way, pause, go down to the bottom again,
pause, then return to the top. Avoid full
extension of the knees, pausing at the top – this is one
rep.
|
-
Cosgrove, A., 2006, Your
body is a barbell, eliteFTS .com
|
-
One and a quarter
reps:
-
-
Perform the entire rep, and an additional quarter rep in the
toughest part of the range (typically the bottom). This
overloads your weakest angles by performing twice as many
reps in that range.
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- top -
Cosgrove, A., 200?,
Heavy Duty Shocks
|
One
and a quarters
|
|
Source |
Description |
-
King, I., 2001,
Advanced Leg Training Series, Fri Jan 19 2001, T-mag.com
-
|
-
One and a Quarter Squats:
This is the same concept as a one and a half, but instead of
coming out of the movement half way, you only come up a
quarter of the way. So go all the way down, pause,
come up one-fourth of the way, pause, go
down to the bottom again, pause, then return to
the top. Avoid full extension of the knees, pausing at the
top. This is one rep.
|
-
King, I., 2002, Get Buffed!
II (book)
|
-
1 and a Quarter Squats:
-
-
This is the same concept as
a one and a half (1 ½ or 1.5s) – just instead of coming out
of the movement half way, you only come up a quarter
of the way. So go all the way down, pause, come up ¼
of the way, pause, go down to the bottom again,
pause, then return to the top. Avoid full
extension of the knees, pausing at the top – this is one
rep.
|
-
Cosgrove, A.,
200?, Heavy Duty Shocks, Men’
Health (hard copy magazine)
|
-
One-and-a-Quarter Squat
-
-
Stand with a
barbell on your shoulders, with as much weight as you can
squat six times. When
your thighs are parallel with the floor,
pause,
then push your body
up
until your knees are a
quarter of the way
back to the vertical.
Pause
then lower your body
back down.
Pause then
push back
to the
starting position. Do
five repetitions.
|
-
Cosgrove, A.,
200?, Heavy Duty Shocks, Men’
Health (on-line magazine)
|
-
One-and-a-Quarter Squat
-
-
Load a barbell with as much
weight as you can squat six times and stand with the bar on
your shoulders. Squat
until your thighs are parallel to the floor,
pause,
then push your body
up
until your knees are a
quarter of the way
back to vertical.
Pause,
then lower your body back
down.
Pause, then
push back
to the
starting position.
That's 1 repetition.
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