Four Steps to Thick and Powerful Legs
Back when I was beginning my undergraduate work at Springfield College, my then training partner, Joel L. (who I can only assume has become a successful chiropractor), and I would regularly challenge each other to ever more intense leg workouts.
We would get up at the wee hours of the morning to truck down to Gold’s Gym which was Springfield‘s premiere training facility. The gym was largely uninhabited during the time which Joel and I regularly trained.
We performed all of our leg exercises to the point of momentary failure (the point at which we could not perform another unassisted repetition). The highlight for me was the leg press exercise. We would begin by loading the leg press up with as much weight as we could handle for 8-10 repetitions. We never stopped when we said we would. We would egg each other on to push well beyond the point of failure by performing forced reps.
The workouts were brief and intense - usually lasting no longer than 45 minutes - but very effective. Our legs usually felt like rubber by the end of the session, which made the post-workout drive home trying to operate a clutch very interesting some days.
I remember one particular leg training session in which I came off the leg press, ambled over to a bench, paused, and sat down with my head hung low and my arms resting on my knees, panting and attempting to catch my breath from the hell set that I had just performed. During the ride home, I started to fade out and almost ran a red light and crashed into a car in front of me. Joel casually alerted me just in time to stop. Fortunately, no one was hurt, but it was a scary moment.
By pushing ourselves mentally and punishing ourselves physically to the limits, we each managed to pack inches on our upper thighs that school year. Leg work of this kind is not for the weak of heart or the weak of mind. Certainly I am not recommending this type of intensity for all of the readers of my Cutting Edge weekly articles. I merely point this particular example out to emphasize that maximum results from leg training can only be garnered through exceptional effort. Not everybody's goal is to put two inches on their upper thigh measurement in one year or to squat 500 pounds. How hard you push yourself is entirely up to you and depends on your goals.
Regardless of your goals, you need a good solid leg program to follow, and I am going to get into my current leg workout soon. But first, for those of you who are new to my weekly tips, welcome. Here's the breakdown of one of my general programs:
Workout frequency: 2 on, 1 off, 2 on, 1 off
This means I workout for two days followed by one day of rest. Then, I workout another 2 days followed by another day off. Then I repeat this pattern. I never train with weights more than two days in a row because I find that I build muscle faster if I have enough time to recuperate. (If you're not making steady gains with your program, try adding a few extra rest days each week. You may actually build more muscle by training less!)
Here's how my current workout schedule looks:
Day #1: Quad/Calves
Day #2: Chest/Biceps
Day #3: Rest Day
Day #4: Back/Hamstrings/Abs
Day #5: Shoulders/Triceps
Day #6: Rest Day
Day #7: Repeat
Now, you can certainly adapt this workout schedule to fit your specific needs. For example: If you want to take the weekend off from weight training (and I occasionally do) then try 2 on, 1 off, 2 on, 2 off.
Then repeat.
This way you'll have Wednesday along with Saturday and Sunday off each week. (Again, the extra day of rest may be good for you!)
Moving along, here is a checklist of things which you should do to make your workouts as effective as possible:
1. Get and use a training log.
2. Use as much weight as possible for the number of prescribed reps.
3. Take each set to the point of muscular failure--the point at which you cannot perform another repetition.
4. Strive to increase your training poundage each week.
5. The length of your workout should not exceed 60 minutes
6. Use strict form on all exercises.
7. Minimize stress and rest completely on days off. Try to get 7 to 8 hours of sleep each night.
8. Follow a proper nutrition and supplementation program.
Got it? Good. Let‘s build some legs!
Exercise #1: Leg Extensions
I've found that starting my leg routine with an isolation exercise really helps me warm up while stimulating the muscle. A strict movement like leg extensions also forces the quadriceps to work with little assistance from any other muscle group.
After warming up (I start with 2 sets of 15 of hyperextensions to warm-up my lower back and then 2 light sets of 15-20 reps extensions), perform 3 sets of 10 repetitions. On the last set, drop the weight by two pins then perform as many reps as possible.
Exercise #2: The Hack Squat.
The hack squat is one the best exercises to develop impressive power and muscle size in the lower body. Perform 3 sets of 10, 8, and 6 repetitions respectively.
Exercise #3: Walking Lunges
Perform 2-3 sets of 10 repetitions each leg. This exercise is a real killer when done correctly.
Exercise #4: Leg Presses
Perform 3 sets of 10, 8, and 6 repetitions, respectively.
And in case you were wondering what a typical hamstring workout looks like for me, here it is:
Exercise #1: Leg Curls
Perform 2 warm-up sets of 15-20 and then do the work sets - 3 sets of 8 reps.
Exercise #2: Stiffleg Deadlifts
Perform 3 sets of 12 reps each set.
Now, if I am in a split routine where I am doing my whole leg in one session, I will not do all of the exercises above. Depending on my phase of training, I will choose 2-3 quad exercises, but will more than likely do both of the hamstring exercises. Whether you are doing quadricep or hamstring movements, the following principles should be adhered to:
- Use a 2-1-2 tempo (two seconds to lower the weight to starting position, one second pause, and two seconds to raise the weight). This is important!
- Take two-three minutes of rest between sets.
- Going to complete failure can be very fatiguing. You may need to drop the reps by 2 or the weight by 10% after each set in order to get all the reps.
- If you're a beginner, drop one set from each exercise and concentrate on form instead of going for the heavy poundage.
- As you perform your squatting, pressing, and lunging exercises, stop just short of locking out so that you keep constant tension of the leg muscles.
So there it is-your blue print for thick and powerful legs!
Until next week.
