In body building, every part of the body is very important and there has to be a balance in how the different muscles grow and develop. The legs are among the most visible parts of the body. They are also among the most used parts and this requires that when body building, ensure the legs take a primary role and the attention is well upheld. There are very many ways of exercising your legs and this must be well outlined to gain a proper understanding. Leg Extensions are some of these crucial exercises. There are also very many ways of setting up leg extensions and the number of repetitions depends highly on the individual. 5 sets and a total of 13-20 repetitions can be a good example used by many body builders. The way of starting ...

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If you want to find a bodybuilding or powerlifting article on how to train for power and strength, you haven’t come to the right place. By now you should know that heavy squats, leg presses, stiff-legged deadlifts, and calf raises are the core movements you should be utilizing to add beef to your legs. Four to five sets of each in the 8 to 10 repetition range, coupled with a pile of food and sleep, and you’re going to have some legs ready for growth. Now, that being said, such a heavy workout isn’t always what you’re looking for. If you’re a perma-bulker who spends his lifetime padded at 20% body fat, this should work fine. However, there are going to be times when this sort of brutal training routine isn’t going to be right for ...

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The playoffs have arrived, and your team is in the mix! This can throw many bodybuilders into a tizzy. You want to sit at home and watch your favorite team slug it out in the conference semi-finals, but you don’t want to miss your training session. Here is a nice method for enjoying a moderately good leg and cardio training session while not missing a moment of your game! The only equipment you will need is a pair of 50 pound dumbbells and a little room to move around. Squats The recipe for the first quarter is simple. Squat for high repetitions with a 50-pound dumbbell in each hand. Watch the game while you do it. You’ll find yourself training longer and harder than ever before, because you won’t be noticing how painful the movement is, ...

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We have all heard for years that the Big 3, or the bench press, deadlift, and squat, are essential movements for building overall mass and establishing a foundation of muscle. It’s true, of course. The chances of running into any sort of accomplished bodybuilder who admits he has never used three exercises are pretty close to nil. However, there are many advanced bodybuilders who do lessen the use of these movements, or even eliminate them completely, in the later years of their careers. They often cite the need for detailing their muscle bases, but the truth is that many the physiques of many bodybuilders, as they advance in age, cannot stand up to the brunt trauma that these exercises deliver. The joints, tendons, and muscles do wear down over time, as does cartilage in your joints ...

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There are a few different ways you can train in the gym. Do you train like a person who walks on eggshells, timid of an injury and never really ready to push yourself to the limits? Do you train halfheartedly, giving incredible focus to some body parts while neglecting others? Or do you train all-out, like a man with nothing to lose? If you are looking for a leg workout which allows you to completely saturate the upper thighs with blood and delivers serious growth, you’ve come to the right place! Let’s get started. Leg Extensions This intro to leg day movement should be automatic. Three sets of 25 to 30 repetitions with very light weight will get the quads filled with blood and help to prevent injury. Squats Of course, this workout will begin with squats. Four ...

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Many powerlifters, and a few bodybuilders, believe the front squat is a very effective movement for adding mass to the front quadriceps. While it’s true that squats are an amazing movement for adding mass, it’s not always guaranteed that this movement can be completed safely and without incident. Trainers should be completely aware of the risks and pitfalls associated with this injury. Start light If you can back squat 385 pounds, you should start your front squats with 135 pounds. Yes, it may seem like a major drop-off, and you may doubt you’ll see any gains. However, the mechanics of this movement are unlike any other exercise. The weight sits on your deltoids and your back is taken out of the movement, for the most part. Your legs do the work, and your upper body framework has ...

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Entering 2008, IFBB Professional Bodybuilder Vic Martinez was perhaps the brightest star in the bodybuilding universe. Sure, Jay Cutler had just defeated him for the 2007 Mr. Olympia title, but the judging decision was questioned by many in the industry, including many in the Cutler Camp. The world watched with excitement as Victor prepared for the 2008 Arnold Schwarzenegger Classic, where he attempted to win again, over Dexter Jackson and a very upstart Phil Heath. The bodybuilding world was abuzz, and everyone expected Victor to deliver one of the greatest bodybuilding packages every seen to the bodybuilding stage in March of 2008. Suddenly, with just a few weeks to go before the show, word broke on the message boards that Victor had severely damaged tendons in his knee, and would be out of bodybuilding competition for over a ...

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If you’re a bodybuilder who enjoys the soreness and limp you experience following an incredible leg workout, then you probably already know the woes of trying to do intense cardio with sore legs. Many bodybuilders consider weight training and cardio training to be two separate things. In reality, since both utilize the legs, careful planning should take place to ensure your cardio doesn’t interfere with your weight training, and vice versa. The first key to remember is that you cannot do cardio the day before you train the legs with weights. Your leg muscles and glycogen stores need to be replenished. You can’t expect a good performance on the squat rack if you went all-out just 12-24 hours earlier. Give then a rest before pushing them to the limit. Second, you must ramp down the cardio intensity ...

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Q:  I've been doing lying leg curls forever, and thought I was getting pretty good development. My new training partner said he never does them because they aren't full range. He said he does standing leg curls and then does stiff-legged deadlifts to get his hamstrings fuller. Honestly, I don't think our hams are that different, or that his are better. Is there a "better" hamstring exercise? A: Great question. Here's what I always say about hamstring exercises: There is no one exercise that is all things to all people. Some connect better when lying down and immobilizing their lower body by lifting up their upper torso and head. Others, hate that, and feel that it unnaturally locks a person into place and doesn't allow them freedom to "feel" the exercise. Then again stiff-legged deadlifts have been far more criticized ...

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