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- Joined
- Aug 4, 2005
- Messages
- 61
Hi Bros,
Just wanted to share with all of you these principles has helped to my legs a lot..
Leg Principle #1
PAIN
Year-round, I try to push every set of every successive workout so
far beyond my previous level of weight and reps that the pain becomes
unbearable. That's the intensity one must generate to improve continuously from one workout to the next. See to it that you do this in the offseason and precontest.
Leg Principle #2
NO SUCH WORD AS CONSECUTIVE
Nothing is done two workouts in a row. Not only do I change the order
of exercises in consecutive workouts; I also change the order of
bodyparts. If I start with squats one workout, I will start with leg
extensions the next time. Likewise, if the bodypart sequence for one
workout is quads-hamstrings, the next leg workout will be hamstrings-
quads.
Leg Principle #3
PRIORITY TRAINING
Before each workout, I analyze a new my physique and my legs to
determine what needs the most work. I train that area first. Not only
does my entire physique fall under such scrutiny, but also each
bodypart, such as biceps versus triceps, upper lats versus lower lats
and quads versus hamstrings. If, for example, my quads are getting
ahead of my hamstrings in development, I may begin with hamstrings.
The order of exercises in successive hamstring workouts, however,
will still change, as it normally does.
Leg Principle #4
PYRAMID TRAINING
Because I train so heavy, every exercise, regardless of whether it's
a power movement, such as heavy squats, or an isolation movement,
such as single-leg curls, is pyramided in weight. This allows me to
adapt my coordination and incrementally allocate my strength for the
next heavier set. It also enables me to "get a run" for a heavier
final set.
Leg Principle #5
WIDE REP RANGE
Every muscle group is made up of various types of fibers. Some need
isolated high-rep burn sets to fully fatigue them, and others need
extremely heavy compound movements, which means low reps. For that
reason, I often do four, sometimes five, sets per exercise, in a
range of six to 15 reps for compound movements and six to 20 reps for
more restrictive isolation movements. (Don't attempt this many sets,
however, until you are near my level.)
Leg Principle #6
CONTROL AND EXPLODE
To activate every fiber in every muscle, every repetition should be
performed with a slow controlled descent and an explosive extension.
As I become more fatigued with each set, however, the reps become
more explosive.
Leg Principle #7
HEAVY SQUATS, ALWAYS
Plain free-weight barbell squats work better for me than anything.
They are the only leg exercise that exhausts my legs totally and
works my quads, hamstrings, hips, glutes and all of their ancillary
muscles in a manifold manner, which is the only means for achieving
maximum all-around leg growth. I always do them. If I don't, my legs
will shrink. Since I go heavy, I take five sets to get to the maximum
weight, starting with two plates on each side for 15 reps, adding a
plate to each side per set and finishing with six plates on each side
for a set of six to eight reps.
Leg Principle #8
HACK SQUATS, LATER BUT ALWAYS
Hack squats primarily isolate the vastus medialis, but they're
essential for maximizing symmetrical size in the lower quadriceps. I
sometimes alternate my position, facing away from the hack machine
one workout to work the upper medialis, then facing the machine the
next time to work the lower medialis. My stance is always normal. I
do four sets, with reps of 20, 15, 10, then six to eight. Each rep is
below parallel, and I get a peak contraction at the top. Hacks can
also be effectively superset with squats and leg extensions. However
you employ them, keep in mind that they're known as "knee killers"
and should be used later in your leg workout, after your quads have
been pre-exhausted to the point where you can't use enough weight to
damage your knees.
Leg Principle #9
SUPERSETS
Supersets are one of the best growth-shock techniques ever devised. I
use them often; however, in my version, I combine two different
exercises for the same bodypart. This simultaneously fatigues two
different types of fibers in the same bodypart, compounding the
efficiency of the movement.
Leg Principle #10
MULTIPURPOSE EXTENSIONS
Big guys with small brains scoff at leg extensions, claiming this
exercise is for sissies, but leg extensions serve several purposes: a
warm-up for the knees, an isolation movement for definition and a
mass builder for the lower quads.For workouts in which I hit quads
before hamstrings, I start with leg extensions for 20 reps to warm up
my knees prior to my heavy squats. I use them also as a mass builder,
pyramiding through three more sets. On my fourth and last set, I'm
struggling to get six reps. At that point, my reps are explosive, but
I'm still able to get peak contractions at the top. The burn by then
is horrible, but my knees are warm, my quads are safely pre-
exhausted, and I've had a good mass-building workout.After squats,
leg presses and hack squats, I return for a final exercise of single-
leg extensions. By biasing my body to one side or the other, I can
isolate the stress in either my vastus medialis or vastus lateralis.
Again, I use a wide range of peak-contraction reps, through sets of
20, 15, 10, and a fourth set of six to eight reps. After this, I
can't move my legs, so I force myself to roll off the machine, lie on
the floor and massage some life back into those nerves. If I remain
sitting on the machine, the pain is unbearable. Either way, I just
want to die.
Just wanted to share with all of you these principles has helped to my legs a lot..
Leg Principle #1
PAIN
Year-round, I try to push every set of every successive workout so
far beyond my previous level of weight and reps that the pain becomes
unbearable. That's the intensity one must generate to improve continuously from one workout to the next. See to it that you do this in the offseason and precontest.
Leg Principle #2
NO SUCH WORD AS CONSECUTIVE
Nothing is done two workouts in a row. Not only do I change the order
of exercises in consecutive workouts; I also change the order of
bodyparts. If I start with squats one workout, I will start with leg
extensions the next time. Likewise, if the bodypart sequence for one
workout is quads-hamstrings, the next leg workout will be hamstrings-
quads.
Leg Principle #3
PRIORITY TRAINING
Before each workout, I analyze a new my physique and my legs to
determine what needs the most work. I train that area first. Not only
does my entire physique fall under such scrutiny, but also each
bodypart, such as biceps versus triceps, upper lats versus lower lats
and quads versus hamstrings. If, for example, my quads are getting
ahead of my hamstrings in development, I may begin with hamstrings.
The order of exercises in successive hamstring workouts, however,
will still change, as it normally does.
Leg Principle #4
PYRAMID TRAINING
Because I train so heavy, every exercise, regardless of whether it's
a power movement, such as heavy squats, or an isolation movement,
such as single-leg curls, is pyramided in weight. This allows me to
adapt my coordination and incrementally allocate my strength for the
next heavier set. It also enables me to "get a run" for a heavier
final set.
Leg Principle #5
WIDE REP RANGE
Every muscle group is made up of various types of fibers. Some need
isolated high-rep burn sets to fully fatigue them, and others need
extremely heavy compound movements, which means low reps. For that
reason, I often do four, sometimes five, sets per exercise, in a
range of six to 15 reps for compound movements and six to 20 reps for
more restrictive isolation movements. (Don't attempt this many sets,
however, until you are near my level.)
Leg Principle #6
CONTROL AND EXPLODE
To activate every fiber in every muscle, every repetition should be
performed with a slow controlled descent and an explosive extension.
As I become more fatigued with each set, however, the reps become
more explosive.
Leg Principle #7
HEAVY SQUATS, ALWAYS
Plain free-weight barbell squats work better for me than anything.
They are the only leg exercise that exhausts my legs totally and
works my quads, hamstrings, hips, glutes and all of their ancillary
muscles in a manifold manner, which is the only means for achieving
maximum all-around leg growth. I always do them. If I don't, my legs
will shrink. Since I go heavy, I take five sets to get to the maximum
weight, starting with two plates on each side for 15 reps, adding a
plate to each side per set and finishing with six plates on each side
for a set of six to eight reps.
Leg Principle #8
HACK SQUATS, LATER BUT ALWAYS
Hack squats primarily isolate the vastus medialis, but they're
essential for maximizing symmetrical size in the lower quadriceps. I
sometimes alternate my position, facing away from the hack machine
one workout to work the upper medialis, then facing the machine the
next time to work the lower medialis. My stance is always normal. I
do four sets, with reps of 20, 15, 10, then six to eight. Each rep is
below parallel, and I get a peak contraction at the top. Hacks can
also be effectively superset with squats and leg extensions. However
you employ them, keep in mind that they're known as "knee killers"
and should be used later in your leg workout, after your quads have
been pre-exhausted to the point where you can't use enough weight to
damage your knees.
Leg Principle #9
SUPERSETS
Supersets are one of the best growth-shock techniques ever devised. I
use them often; however, in my version, I combine two different
exercises for the same bodypart. This simultaneously fatigues two
different types of fibers in the same bodypart, compounding the
efficiency of the movement.
Leg Principle #10
MULTIPURPOSE EXTENSIONS
Big guys with small brains scoff at leg extensions, claiming this
exercise is for sissies, but leg extensions serve several purposes: a
warm-up for the knees, an isolation movement for definition and a
mass builder for the lower quads.For workouts in which I hit quads
before hamstrings, I start with leg extensions for 20 reps to warm up
my knees prior to my heavy squats. I use them also as a mass builder,
pyramiding through three more sets. On my fourth and last set, I'm
struggling to get six reps. At that point, my reps are explosive, but
I'm still able to get peak contractions at the top. The burn by then
is horrible, but my knees are warm, my quads are safely pre-
exhausted, and I've had a good mass-building workout.After squats,
leg presses and hack squats, I return for a final exercise of single-
leg extensions. By biasing my body to one side or the other, I can
isolate the stress in either my vastus medialis or vastus lateralis.
Again, I use a wide range of peak-contraction reps, through sets of
20, 15, 10, and a fourth set of six to eight reps. After this, I
can't move my legs, so I force myself to roll off the machine, lie on
the floor and massage some life back into those nerves. If I remain
sitting on the machine, the pain is unbearable. Either way, I just
want to die.
