At one point or another, we’ve all seen the great results that can be found by using twenty-repetition squats. Your lungs explode, your legs are pumped like never before, but you grow in ways previously thought unimaginable. If you want thunder thighs and to add some real mass to your frame, then twenty rep squats are the way to go. Let’s look at a few ways we can use the twenty-rep plan for other mass building movements to help spurn some new muscle growth. Twenty-Rep Bench Press You’re going to need a partner for this, unless you like the idea of 225 pounds crashing down on your rib cage. Complete your first ten reps as usual, right about to the point where you can’t move the weight any more. Then, fight tooth and nail to move repetition number ...

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Bringing out the definition below the waist is much harder than above the waist. For most guys, making the veins pop out of the arms and chest comes with just a few weeks of dieting and a high rep workout. The abs come out a few weeks later as the fat disappears and cardio can last 30 to 45 minutes per day. The legs, however, often take much longer to develop those cuts and rivets that are so sought after by bodybuilders. In a show where most body parts are equal and conditioning is similar, it will be the man with the most thigh cuts that is the most impressive to fans, and often to the judges as well. Bringing your legs to the point where the cuts are highly visible is imperative for winning. ...

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You love to squat. You love the feeling that you get from driving several hundred pounds up from the floor to the top. Is it easy? Definitely not. However, it is necessary in order for you to reach the goals you have set for both your legs and your full body development as well. Squatting isn’t as easy as just getting under the bar and pushing away. Rather, you need to utilize good form, proper momentum, and excellent weight control if you wish to get the most out of your time in the gym. Here are some general squatting tips you should be following in order to make the most gains with the least risk of injury. Do: Warm up. Many bodybuilders will jump on the rack with 225 pounds and just start squatting. ...

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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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When you walk into any gym in America and take a look at the squat rack, you’re usually going to see one of three things. First off, if you’re lucky, you’ll probably see a few bodybuilders completing actual squats using good form, heavy weight, and great tempo. They’ll stand out from the rest of the men in the gym because they’ll be the ones actually wearing muscle. Next to them, you’ll see smaller, weaker men using the squat rack for various other purposes. Some will be creatively raising, turning, or otherwise utilizing barbells and dumbbells for some silly exercise they made up that ‘felt right’, or perhaps completing barbell squats in the squat rack of the crowded gym, a very big gym etiquette faux pas. Finally, you’ll see a group known only as the “Partials”. ...

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In the efforts to gain muscle mass – particular on the thighs – many bodybuilders will do a lot of crazy things. They will attempt insane super-sets, drop sets, failure sets, and everything in between. When all of these things stop leading to results, they will circle their wagons, return to the basics, and visit their powerlifting friends for tips on simply lifting using heavy squats. This is a glorious day for the lifter who likes to go heavy, and a very painful experience for those who don’t enjoy that kind of pain. Squat pyramiding isn’t that difficult to plan. Study this repetition range, then punch in the weights you estimate you will be able to do for each of these lifts. Your first workout or two will be a bit of a hit-or-miss study, as you learn ...

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Nearly thirty years after Tom Platz stood as one of the top 5 bodybuilders in the world, his gigantic thighs still rate as arguably the best in the history of bodybuilding. Amidst his current whimsical comeback talk, at nearly 60 years of age, he still hasn’t been eclipsed in terms of leg development by today’s crop of professional bodybuilders. How did Platz do it? His legs were larger and thicker than those of his contemporaries, and more defined and conditioned than many of today’s competitors. Did he have some magic diet that allowed him to grow more than others? Did he discover some secret drug cocktail that today’s pros have yet to match? No, the simple fact is that Platz was able to develop those incredible quadriceps by simply outworking everyone else. Let’s look ...

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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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