<\/p>\n

Muscles Recruited<\/strong><\/p>\n

The leg press exercise hits the entire lower body from the waist down, with particular emphasis on the hip and buttock musculature. It also strongly involves the hamstring musculature on the back of the thighs and the quadriceps musculature located on the front\u00a0of the thighs, and to some extent, there is also rotation around the ankle joint, which serves to recruit and load the gastrocnemius (calf) muscles of the lower leg. There are many leg press machines from which to choose, with varying pressing angles. Any of them will do the job, but the larger the angle is from linear (straight up and down), the less resistance you are moving (in much the same way that pushing your car horizontally down a street would be much easier than pushing it directly overhead). Exceptions to this would be both Nautilus and MedX leg press machines that make use of offset cams to vary the resistance properly.<\/p>\n

Exercise 6 (4HB)<\/span><\/strong><\/h3>\n

Myotatic Crunch<\/p>\n\n\n\n

<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n  <\/p>\n Muscles Recruited: <\/strong><\/p>\n \n Rectus Abdominis<\/li>\n Internal Oblique<\/li>\n External Oblique<\/li>\n<\/ul>\n Exercise 7 (4HB)<\/span><\/strong><\/h3>\n Cat Vomit<\/p>\n\n\n\n <\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n  <\/p>\n Muscles Recruited<\/strong><\/p>\n \n Transverse abdominis<\/li>\n<\/ul>\n Exercise 8 (4HB)<\/span><\/strong><\/h3>\n The Kettlebell Swing<\/p>\n\n\n\n <\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Muscles Recruited:<\/p>\n \n Hamstrings<\/li>\n Glutes<\/li>\n Core\/Abs<\/li>\n Back (all parts from the lower back all the way to the traps)<\/li>\n Arms\/Forearms<\/li>\n<\/ul>\n The beauty of the Big 8 Workout is<\/strong><\/h3>\n \n The above routine can be modified to your own needs and time constraints: For example if you do not have time to do all 8 exercises you could perform only the Big 3 or for a more complete program you could perform the Big 5.<\/li>\n Part of your routine can be performed at the gym with the other part performed at home. For example: I like to do my heavy weight lifting at the gym along with my abdominal routine and do my kettlebell swings later at home.<\/li>\n It is once every 7 days! This is perfect for anyone who is active in other sports. I love to run, bike, swim, play tennis, etc\u2026 For me this one day a week workout routine allows me to do what Tim talks about all the time:\u00a0 Do more of what I really love to do.<\/li>\n<\/ul>\n Some recommendations from real world practice<\/strong><\/h3>\n \n Start with Occam\u2019s Protocol and use this as your base.\u00a0 Once you plateau consider transitioning into a BIG 8 WORKOUT.\u00a0 This way you can get a more complete routine every 7 days.\u00a0 I think this is a bit better as a long term weight training solution.<\/li>\n I have not mentioned this here but you could also mix up a partial free weight and machine weight routine for variation. This is something I will discuss and demonstrate in a future blog post.<\/li>\n In The Body by Science they talk about the BIG 5 routine as the \u201cindex fund of workouts\u201d. I love this idea. If you know anything about investing you will know that you can constantly change your funds by chasing the market. The same is true with your workout routine. If you buy a good mix of funds that is well diversified and covers all major parts of the market you will beat the competition 9 times out of ten.<\/li>\n The Big 8 Workout: Is the only mutual fund you will need. It is well diversified, covers all your major muscle groups and if you stick with it, it will give you long term returns on your investment. Guaranteed!<\/li>\n Make sure you track your progress. Grab a clipboard and carry it with you while you work out. Write down your weight lifted, and note your seat heights. This is all you need.<\/li>\n<\/ul>\n Resources<\/strong><\/h3>\n \n Kettlebell<\/a> : Shop around, Amazon has several options, just make sure you purchase one with free shipping. I personally bought a 53 pound bell, it is quite heavy and you may want to start smaller and work your way up. Given the cost it may be cheaper to build one as demonstrated in the book. But I like the size and ease of use of the actual kettlebell.<\/li>\n Bosu Balance Trainer<\/a> : Honestly this is a must have. I am lucky enough to have one at my gym. But, if I didn\u2019t I would purchase one. This is the best workout for your abs I have every tried. And it is easy on the back and neck.<\/li>\n Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week<\/a>: Simply put, this is a must read!<\/li>\n<\/ul>\n Related Articles<\/strong><\/h3>\n \n Occam\u2019s Protocol Step by Step plus a New and Improved Cheat Sheet<\/a><\/li>\n 4 Hour Body and The Elusive Body Fat: How do you Measure Up?<\/a><\/li>\n Occam\u2019s Protocol Essential\u2019s Toolkit Part Un: Keeping Time!<\/a><\/li>\n The 4-Hour Body Vitamin and Supplement Cheat Sheet<\/a><\/li>\n<\/ul>\n  <\/p>\n <\/a>Download the BIG 8 WORKOUT CHEAT SHEET<\/a> For your reference!<\/p>\n  <\/p>\n *Pictures and material referenced come from: The 4-Hour Body<\/a> by Timothy Ferriss and The Body by Science<\/a> by Doug McGuff, M.d., and John Little.)<\/p>\n","protected":false},"excerpt":{"rendered":" It all started one warm July day, when the sun was calling and the GYM well, you know the story… really wasn\u2019t calling. I was about 2 months into Occam\u2019s Protocol and really enjoying the sequence. But I happened to pick up a wonderful book that Tim Ferriss himself recommends in the 4 Hour Body. […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[32,31,39,4,3],"tags":[1129,260,261,107,1111,40,129],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p1tiSR-Du","_links":{"self":[{"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/posts\/2448"}],"collection":[{"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/comments?post=2448"}],"version-history":[{"count":0,"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/posts\/2448\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/media?parent=2448"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/categories?post=2448"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/tags?post=2448"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}