- Can’t grow your legs if you train them half ass. Leg training isn’t fun, never easy, and is a torturous process if you do it the right way. Many people get in the routine of going through the motion when it comes to legs, but because they are such a large muscle group they have to be trained hard, heavy, and balls to the wall every single rep every single set.
- Stop doing the same things every workout. Legs like every other body parts have to be trained hard, but have to be trained differently every workout. Muscle memory is not a myth, it’s real, so, changing up your wokrouts every week is a must. That means switching up order of exercises, maybe incorporating drop sets, giant sets, super sets, sometimes squatting first, in the middle of the workout, or even at the end of the workout.
- If your legs are a weaker body part, split them up. Train hamstrings on one day and quads on another day. I started out doing that earlier in my career, but ever since they became a dominant body part, I know train them together. But I urge anyone trying to bring up their legs, split them up on two different days.
- Squat, Squat, Squat. You CAN NOT build your quads to their fullest potential if you do not squat. I don’t care what theories are out there, what other people say, unless you have an injury that prevents you from squatting, then get your ass under that bar and squat. It’s one of the hardest, most challenging exercises, but also promotes the most growth for the legs. Not only does it help with developing your qauds but it is also a great hamstring and glute exercise.
- Only train them once a week, along with every other body part. If you have the energy to train your legs more than once a week then guess what? You didn’t train them hard enough! If you train legs hard, heavy, and balls to the wall one day a week that is enough for optimal growth. I train legs every single Monday, and they aren’t 100% back to normal until Friday or Saturday. If you can train them again after “killing” them, then you didn’t put all your effort into your first leg session that week.
- If legs are one of your weaker body parts then prioritize them. What does that mean, it means train them where ever in the week you feel you are at your optimal peek. I would suggest doing them on a weekend if you work a normal 9-5 M/F job, or do them on Mondays when it’s the beginning of the week and you haven’t trained anything yet, so everything is fresh, recovered, and you can blast your legs at 110%.
- Make sure you do the little things to ensure proper recovery, growth, and circulation in not only you quads but body. For myself weekly deep tissue massages and other myofascia relief like ART, Grastons, foam rolling, rolfing etc. Not only do I get adjusted by my chiropractor twice a week, I also get a deep tissue once a week or when my buddy Jimmy Bluff is in town I make sure to take advantage of his “bluff technique” all these techniques have been a huge part in the development of my leg development.
- If you are looking to get monster quads there are things that I would say are “dos” and things that I would say are “don’ts” and doing high intensity cardio and a lot of cardio will hinder your leg gains. Pre contest is a different story because cardio is a must, but I never do cardio on leg day regardless of the season I’m in. Doing cardio is a good thing, keeps your heart healthy, body fat down, and is good in the offseason, I recommend doing about 30 minutes 3 times a week.
- REST! You need to get ample rest every day, but especially before and after your leg training. When you hear the phrase you grow in your sleep and that’s the truth. You can’t expect to hammer your legs and only get 4-5 hours of sleep and expect them to grow. Resting equals recovery and growth and that can’t happen if you are not getting ample amount of sleep. Not getting enough rest can easily lead to overtraining and catabolism.
- Can’t grow unless you are eating enough. What I like to do on my weak body part days is have a cheat meal the night before I train that body part to load up on calories to fuel my body for the followings days workout. Besides the cheat meals, make sure you are following a clean food regimen and eating 6-7 meals a day. I believe the most anabolic thing you can put in your body is food, I don’t believe in some of these guys who eat junk all year round, never drink anything but crystal light, diet sodas etc, to me that’s a good way to health issues. Cheat meals have their place, but also getting enough CLEAN water in throughout the day is extremely important.
Supplements that are a MUST for MONSTER LEGS:
- BSN’s-Amino X drink during training, cardio, and once throughout the day
- BSN’s-Syntha 6 and Syntha 6 isolate. I use the regular Syntha 6 before bed and during the day, and the isolate post workout
- BSN’s-NO Xplode which is my pre workout, can’t train without this stuff
- BSN’s-Cell Mass, take 1 scoop post workout and 1 scoop before bed
- BSN’s Nitrix-vasodialator is great to increase blood flow and help promote muscle growth and a crazy pump
- Glutamine-any kind take 10 grams post workout
- ZMA-any brand, take before bed to promote recovery
- Multi Vitamin-any kind, essential to help give you vits and minerals you don’t get from foods
EXAMPLE LEG ROUTINES FOR MONSTER LEGS
- Single leg extensions 4 sets 20 reps
- Reverse hack squats 4 sets 12-15 reps
- Leg presses 4 sets 12-15 reps
- Single leg machine presses (sitting side ways) 4 sets 12-15 reps
- Vertical leg presses super set with wide leg sumo squats holding a 40-50lb db or kettle bell 4 sets 15 reps
- Lying ham curls 4 sets 15 reps
- Stiff leg dead lifts 4 sets 12-15 reps
- Seated leg curls 3 sets 15 reps
- Leg extensions 4 sets 12-15 reps last set triple drop set
- Barbell squats 5 sets 10-15 reps last 2-3 sets should be to all out failure
- Hack squats 4 sets 12-15 reps
- Single legged leg presses 4 sets 12-15 reps
- Walking barbell or db lunges 4 sets
- Standing single leg curls 4 sets 15 reps
- Jeffersons 4 sets 15-20 reps
- Lying ham curls 3 sets 12-15 reps