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?

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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.

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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.

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Every bodybuilder knows that the “Big Three” exercises – Bench press, deadlifts, and squats – are the key to making gains in muscle mass and strength. Let’s check out a few tips and ideas for making the most of these exercises, and doing it safely.

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Q: I’ve been getting good upper body results, but my leg development is lagging behind. I’ve tried just about everything, but no matter what I do I can’t get them to budge. Any suggestions?

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