Hit Your Legs Hard for Superior Leg Development
Posted: 11/18/2009
A lot of men go through life with great upper body genetics and weak lower body development. Some women have gorgeous legs and some can't stand the way their legs look. Look around your gym the next time your working out. You will see the guy who is huge and looks like his upper body is straight out of a bodybuilding magazine but he always seems to be wearing warm ups or sweats on the lower half. Some people cannot get their legs to grow or develop if their lives depended on it. Not to worry! I have a solution for the genetically challenged and it starts with the Positions of Flexion. Yup!!! Just like in my other articles there are many workouts for the lower body that will have your jeans splitting at the seem before you know it. If your a female your butt and legs will have such shape and tightness they'll be the envy of every woman in the gym.Remember what I talked about in my other workouts, Ultimate Chest and Ultimate Arms? The same concept applies. You have to hit the legs in the three positions of flexion, or POF, in order to stimulate the muscle and get it to grow or shape. I'm not going to bore you to death with all the scientific details but trust me, this style of training works! So let's get to it.
Quads, Hams, and Calves
* means 2 warm up sets of 12 reps before your work sets. Use 50% of your work set weight.
Squats * 3 x 8-10
Superset
A. Sissy Squats 2 x 12
B. Leg Press 2 x 8
One Leg Leg Extensions 3 x 12
Feet Together Hack Squats * 3 x 8-10
Superset
A. Stiff Leg Deadlifts 2 x 12
B. Lying Leg Curls
Seated Machine Leg Curls 2 x 12-15
Toes Pointed Out Leg Cur;s 3 x 10-12
Superset
A. One Leg Calve Raise 2 x 15 each leg
B. Leg Press Calve Raises 2 x 20
Standing Calve Raises 2-3 x 15
There you have it. Remember to properly warm up before work sets are applied. Be sure to take your time and learn the mind to muscle connection. In take the proper amounts of protein for recovery and drink plenty of water. Until next time be safe and stay healthy!
Share this information on Facebook
|