Blitzing Your Quadriceps With This Awesome Leg Workout
Hi, it's Blake from Building Muscle101.
Building large, muscular legs is someting we all want. A well built body is never complete without a pair of well developed legs.
However, attaining the necessary size for the legs can be a difficult task. I'm going to be honest with you, in order to get a large pair of muscular legs, your gonna have to work hard.
I remember a very valuable lesson I learned at my local gym. One of the owener's played a very important role in helping me build a large muscular physique.
He said to me, if you want to build tree trunk sized legs, your gonna have to basically go through hell and back. I had no clue what he meant.
At the time, my leg routine consisted of a few leg extensions, a set or two of light squats, a couple of sets of leg presses and some leg curls. Nothing fancy.
However, my legs refused to grow. One day, he asked me if I wanted to work legs with him. I said sure. Little did I know at the time,that this workout would be the one that changed my entire training philosphy for good.
He asked me If I had an empty stomach. I said...Yeah, sure. Again, I didn't know what he meant.
So, after our short warm up on the exercise bikes, we headed over to the leg extension for a few light sets. I remember thinking at the time what an easy leg workout this was.
After the leg extensions we headed over to the squat rack. Here we started off with a light warm up set.
He than instructed me to handle about 30 pounds more than what I was used to. He than started to count the reps...1..2...3...4...5...6...7...8...9...10...11...12...At this point was getting a tired and he counted to 20 where I barely made the last rep. I had to sit down.
It was a tough set. He completed his set and instructed me to do it again. What? Another 20? He replied...Yep...Get at it.
Sure enough, I did another 20. This time, I my legs felt like a pair of sphagetti noodles. Exhausted, I slipped away from the bar and on to the floor.
He stepped under the bar and performed his set. After his, he again instructed me to do another 20. I tell you, my head was swimming and my legs were dust.
We did one more set and walked...Well he walked, I sort of staggered to the leg press.
I thought the worst was over. I was wrong . We than proceeded to do 4 sets of 50 reps with moderate weight.
After the third set, I lost my dinner. I knew than why he asked me if I had an empty stomach. I managed to complete the last set. From there, we finished off with two sets of light hack squats.
That was it . I couldn't do anymore. I could barely make it down the stairs to the change room.
After about four weeks of this, my legs started to take on a new look. They were starting to grow! After seven weeks, my legs were starting to get fairly large.
I kept this workout going for about a 12 week period. After 12 weeks, I had a brand new pair of legs.
My point is, that if you want to get strong, muscular legs, your going to have to work them HARD . Once you get into the groove and start working your legs hard, you whole body will start to get stronger.
If your up to it, use this workout to get your legs on the road to growth. Believe me, if you can get through these workouts and stick with it, your legs will grow.
1 set of 15
1 set of 12
1 set of 12
Increase the weight with each set but remember to keep the repetitions strict. You want to squeeze at the top of the exercise. This is your warm up exercise.
1 set of 25- Warm up
4 set of 20- use about 60% of your max
For the first two work sets, rest for about 50 seconds in between sets. For the last two sets, rest for about 1 1/2 minutes.
4 sets of 50 repetitions
Use anywhere from 40% to 60% or your max leg press. I suggest you start out with 40 to 50%.
This is a very tough part of the leg routine and remember to breath throughout the exercise. It's not a race so keep you reps smooth and controlled.
Try not to lock your legs out on the top part of the movement. Keep your head straight and level and concentrate hard.
3 sets of 12
Use a light weight for this exercise and keep constant pressure on the quadriceps. Keep your feet shoulder length apart.
For the first couple of workouts, you might not be up to doing this exercise. Try and do at least one set and work your way up to three.
I suggest you train hamstrings on a different day because you'll be in no shape to do anything after you've completed this leg workout.
This is very important. Have at least 70 grams of fast acting carbs and 40 to 50 grams of protein as soon as your done this workout.
You probably won't feel like eating anything but try and consume a drink that consists of 70 grams of fast acting carbs and 40 to 50 grams of protein.
The important point is to get some nurtients into your body as soon as you can. It's also important to follow this up with a full muscle building meal one hour after your protein drink.
This way you can get your legs on the road to recovery sooner than later.
Alright, that's it for now. I'll be sending you another tip within the next couple of weeks that will show you how to build large powerful arms.
All the best,
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