Ox 51
Musclechemistry Guru
POPA’S QUADS
Alina Popa dishes her back-to-basics quad philosophy.
Alina Popa dishes her back-to-basics quad philosophy.
May 17, 2011
FLEXONLINE.COM
So far, Romania’s Alina Popa is the biggest bodybuilding surprise of 2011. After a distant eighth in her only other pro show, she rocketed into third place at March’s Ms. International behind legends Iris Kyle and Yaxeni Oriquen, setting herself up as a posedown probable for this year’s Ms. Olympia. Popa told us how she got the wheels that propelled her rapidly through the pro ranks--to the top three and, perhaps, next time, even higher.
POPA ON QUADS
* “I like the basics best, and in the off-season I go as low as six reps on squats.”
* “Four months before a contest, I begins my conditioning workouts, emphasizing supersets and 10-15 reps per set.”
* “I always change and adjust the speed and/or weight from one workout to another or I try the same exercise on a different machine to hit my quads from different angles.”
* “I train hamstrings in a separate workout from quads.”
<TABLE class=exercise><THEAD><TR><TD colSpan=4>ALINA POPA’S QUAD ROUTINE
</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS </TH><TH>REPS </TH></TR><TR><TD>Squats </TD><TD>4 </TD><TD>6-8 </TD></TR><TR><TD colSpan=3>or </TD></TR><TR><TD>Leg presses </TD><TD>4 </TD><TD>6-10 </TD></TR><TR><TD>Leg extensions </TD><TD>4 </TD><TD>8-10 </TD></TR><TR><TD>Lunges </TD><TD>4 </TD><TD>10 per leg </TD></TR></TBODY></TABLE>
Alina Popa dishes her back-to-basics quad philosophy.
Alina Popa dishes her back-to-basics quad philosophy.
May 17, 2011
FLEXONLINE.COM
So far, Romania’s Alina Popa is the biggest bodybuilding surprise of 2011. After a distant eighth in her only other pro show, she rocketed into third place at March’s Ms. International behind legends Iris Kyle and Yaxeni Oriquen, setting herself up as a posedown probable for this year’s Ms. Olympia. Popa told us how she got the wheels that propelled her rapidly through the pro ranks--to the top three and, perhaps, next time, even higher.
POPA ON QUADS
* “I like the basics best, and in the off-season I go as low as six reps on squats.”
* “Four months before a contest, I begins my conditioning workouts, emphasizing supersets and 10-15 reps per set.”
* “I always change and adjust the speed and/or weight from one workout to another or I try the same exercise on a different machine to hit my quads from different angles.”
* “I train hamstrings in a separate workout from quads.”
<TABLE class=exercise><THEAD><TR><TD colSpan=4>ALINA POPA’S QUAD ROUTINE
</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS </TH><TH>REPS </TH></TR><TR><TD>Squats </TD><TD>4 </TD><TD>6-8 </TD></TR><TR><TD colSpan=3>or </TD></TR><TR><TD>Leg presses </TD><TD>4 </TD><TD>6-10 </TD></TR><TR><TD>Leg extensions </TD><TD>4 </TD><TD>8-10 </TD></TR><TR><TD>Lunges </TD><TD>4 </TD><TD>10 per leg </TD></TR></TBODY></TABLE>
