If your leg training hasn’t been all it is cracked up to be lately, it might be time to bump up the volume as far as your training sets go. You can work to increase your intensity on a fewer number of sets. But if it’s not happening, it’s just not happening. You would be best served to use more sets and find greater intensity as a result of prolonged blood flow to the muscle groups. Then, you will be able to cut back the sets and find ways to match this same blood volume. Here is a 3-set leg routine which will allow you to saturate the legs with blood in a way you have never done before! Leg Extensions Starting with this movement is imperative with the big day you have ahead. Today, you’re ...

If you like this article, click here to share:

Are you looking for a way to hit those quadriceps and hamstrings quickly, and then get the heck out of the gym? If so, then you have some to the right place. The following workout will allow you to target both sides of the upper thigh muscles, and do so in a manner which will stimulate both the fast and slow twitch muscle fibers. The next time you’re facing a time crunch and really want to hit the legs in a new way, give this routine a shot! It will deliver a full workout in minimal time.   Leg extensions, immediately followed with leg curls It’s time for a quick workout, and this includes a quick warm-up. You don’t need to utilize the treadmill or elliptical to warm up your legs today. Instead, you can use 1 ...

If you like this article, click here to share:

We all know that the badge of honor on a job well done in the squat room is almost definitely the soreness that you experience the following day. You leave it all on the gym floor (very often the contents of your breakfast as well) and train with everything you have. That night, you are sure to consume a great deal of protein, and you get a good night’s sleep. The following morning, when you climb out of bed, you are immediately reminded of the previous day’s workout when you legs don’t work the way you want them to. They are sore, tight, and generally deliver a great deal of pain when attempt to move in any way. This is normal, and even preferable if you’re looking to add meaningful size to your quadriceps. The ...

If you like this article, click here to share:

Leg day is perhaps the most important day of your training week. Not only are the legs nearly a complete half of your body squeezed into a single training day, but they contain the two largest sets of muscle groups in the body, the glutes and quadriceps. Properly training muscle groups such as biceps and shoulders are easy – you show up in a tank top and knock out your exercises. Adequately stimulating the legs requires a fair deal of preparation before the workout begins. Here are some tips for showing up better prepared in the gym the next time leg day rolls around! Dress for war Plan your leg day attire more closely than you do any other day. Start with some heavy duty clothes, such as shorts or training pants, that can withstand the demand you’re ...

If you like this article, click here to share:

The front thighs, or quadriceps, are often a very tough muscle group to fully stimulate. You want to hit them with everything you’ve got, and you give it your best. But it’s just so easy to reach the failure point with them. Here is a workout designed to help you reach maximum stimulation for the quadriceps, with minimal pain! Start your leg workout with high repetition leg extensions. These will serve a few purposes. First, you will be able to loosen up your tendons and get the blood flowing to your lower body. Secondly, you will be able to hit the front thigh muscles directly with an isolation movement. This will result not in their moving as much weight as possible (which will come later), but rather to contain as much blood as possible. ...

If you like this article, click here to share:

Are you an advanced bodybuilder seeking to retain your existing level of mass while at the top of your game? If you are close to reaching your natural potential and just seeking to maintain your levels while tweaking little things here and there, then you have come to the right place. Here are some tips for keeping your legs looking good and continually performing well as the limitations of genetics and injuries begin to set in. Squat – if your knees can take it Very often, by the time a bodybuilder reaches advanced status, his knees have already endured 5 to 15 years of steady, heavy training. This leads to a lot of little aches and pains, and occasionally a few major injuries. If you have been lucky enough to avoid injury so far, consider yourself blessed and ...

If you like this article, click here to share:

If you’re a bodybuilder, then your quadriceps need to be one of your top three body parts. It’s that simple. You can make all the noise you want about your biceps, triceps, calves, pecs, and any other standout body part, but the top 3 as far as bodybuilders are concerned, are the pectorals, back, and quads. You need very thick quadriceps muscles if you want to ever do anything in terms of bodybuilding competition. To make the gains necessary for massive quads, you don’t need to employ rocket science. Rather, a simple list of techniques and movement exists which can lead you to the quadriceps promised land. Are you ready to embark upon that journey? The list is as follows, if you have to courage! You need to eat It’s that simple. You cannot add ...

If you like this article, click here to share:

As you may already know, each exercise you complete will target a different specific area of the body. Squats, leg press, hack squats, lunges, leg extensions, and many other movements all target different parts of the quads, so all are essential. But one movement – sissy squats – are often overlooked. Let’s learn more about them. First off, why are they called sissy squats? You don’t use weight when you complete them. Well, you may use some weight as you become very good at them, but for the initial few months of training with sissy squats, you won’t use a barbell or dumbbell. Since you’re a “manly man”, moving from 300-pound squats to 1000-pound leg presses, to a bodyweight movement, the nickname “sissy squat” isn’t going away anytime soon. How are sissy squats performed? Begin by standing in a ...

If you like this article, click here to share:

Since the dawn of time, when caveman powerlifters were seeing who could pick up the biggest rock, people have always trained quadriceps with hamstrings. It just seems automatic. Get the legs done on the same day so you can devote the remainder of your week to training those body parts which actually matter, like arms, back, and chest. Besides, who could possibly train hamstrings when the quads were still sore? For most of bodybuilding’s brief recorded history, hamstring and quadriceps training has been lumped together. Sometimes, however, training like this just isn’t enough. Sometimes, perhaps as a result of this tendency to limit leg stimulation to once per week, the legs lag to a point where they are halting overall physique development. When your legs reach this point, it’s time to change the traditional ...

If you like this article, click here to share:

The standard 5-workout per week, 20-set per workout routine is very effective for adding muscle mass and maintaining steady, consistent gains in strength. However, there are many times in life when the rigors of our schedules will prevent us from training in the high-volume, high-set routines we enjoy. When times like that arrive, we need to find way to stimulate the muscle group equally (or near equally) in a lot less time. Here is a complete 4-day workout which only requires 20 minutes of lifting time per workout. They are incredibly tough to complete, and attention must be paid to every detail. The goal is maximum intensity for a very short period of time, and it’s a goal that is not always easy to achieve. Let’s get started! Day 1 – Chest & Shoulders 12 minutes ...

If you like this article, click here to share: