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 ...

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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 ...

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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 ...

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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 ...

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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 ...

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Q: I have had low back and left leg pain for the past week and a half after feeling something give during a leg and back workout. Someone said that I may have sciatica. What is it and how can I find relief? A: The main thing is, stop doing everything heavy in your routine until you check it out. That is first... stop doing squats, deadlifts and other heavy workouts for legs and back. The fact that you are naming ONE leg over another and low back pain, means that you are probably suffering from some pull or strain to the sciatic nerve. Ice, rest and do gentle stretches to remain supple and keep from locking up. Ice is crucial. Nerve flushing can rid your body of the pain, but so can stretching and chiropractic adjustment. Keep that ...

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Q: I have great legs - everyone says so. However, I want more meatiness near the knee joint. I have such tiny joints and the more muscles I have near those joints, the better. How can I do this? I have been training for years and have done well, but not gotten as much near the knee as I could have? A: Hitting the lower quads is tricky, because the work you do can be truly compromising for the knees. I’d do a good deal of pre-exhaustion work, or a regular regimen of supersets. Mostly, I’d do extensions immediately followed by Smith Machine Front Squats with my heels elevated on a board. Bodybuilding hack squats with the heels up on plates are a good choice to place emphasis on the muscles just above the knee joint. But truly, ...

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Q:  My workout partner wants to try a new routine. We've been doing HIT for so long that I can't imagine doing something that nets more gains. He said 5x5 training is the new mass gain trend. Is that true? A: Using 5x5 is a great strength routine, but I'm not sure it always follows that it's a good mass routine. Many would argue that if you are operating at maximum strength, your gains will logically follow, but I'm not sure that's true, since you can have great mass gains operating at average strength. When you do 5x5, you do it for every body part for about 2 months. I also recommend doing this routine with 2 day splits and a day off. So, do chest, back, quads, day off, shoulders, arms, hams, day off. Keep in mind that you ...

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Let’s face it. Most bodybuilders train the muscles they can show off. For this reason, it’s very frequently chest and arms that bodybuilders will train with such a passion, after that, they’ll often train the muscles they can see. Front thighs, shoulders, calves, and forearms begin to get some attention. It’s only after a bodybuilder trains for some time and develops a true overall awareness of his physique that he comes to realize the true importance of fully developing his hamstrings and lower back – those areas he just cannot see. The first time a bodybuilder steps onstage, any weakness in his lower back or hamstrings will quickly come to his attention. From there, training them will be a very big priority. Here is a routine which allows the bodybuilder to dedicate extra resources to the ...

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Branch Warren was recently asked for his secret to his insanely thick quadriceps. Was it some special training routine? How about a unique diet? Did some supplement help him out, which he conveniently endorses now? Or was it just being born with the right genetics? “Deep Squats and HEAVY weight”, was his response. He said that he and his two training partners spent three years in the very hot MetroFlex gym in Texas, training harder and heavier than anyone else. He attributes this period of training to the sole reason his legs were able to grow as they did. You should listen to Branch. If your goal is to grow some insanely big quads, then you should be using heavy squats each and every week on your leg day. Place them first in ...

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