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Add Muscle to Legs

Carved, huge, rippling legs send a message of strength and demand respect. Many people give their legs a weak workout at best or skip over them completely in favor of training their arms or chest more. This is a costly mistake to make. Not only does training legs help pack on lean mass it also helps keep off the fat.

Whenever you do a heavy and intense leg work-out your growth hormone spikes creating an anabolic environment which will cause muscle growth throughout your whole body. Because you can add several pounds of muscle to your legs, this will help you keep weight off. Muscle mass takes calories to maintain, so the more muscle you have the more calories you burn, therefore keeping fat off.

One of the biggest eye sores is an unbalanced physique with a huge upper body and tiny chicken legs. Below is the workout that should be done at the beginning of any crusade for better legs. If you stick to it, lift heavy, and keep the intensity level high, and eat right, your legs will grow like weeds. ALWAYS use strict form. You can lift heavy with your legs, so it is extra important to use proper form because the heavier the weights are the more damage they can do if you drop them on yourself.

Always choose a weight that is heavy enough to make you reach failure at the last rep of each set. But beware; you don't want to go so heavy that you can't get all your reps in. Do this work-out once a week. If you do it intensely enough it will take about five days for the soreness in your legs to be completely gone.

There are two primary bodybuilding sets and reps that you should use to get big legs and put on massive amounts of muscle. The first is Pyramid Sets - This is when you add weight after every set you do. For example for squats you might start with 165 lbs. and do my first set with that. Then add 20 lbs. (or however much you choose) and complete the second set. Continue adding weight with each set until I complete the total number of sets required.

The second is Drop Sets - For this you start with a weight you can do for about 10-12 reps. Once you reach failure with that weight immediately switch to a lighter weight (do not rest between) and do more reps till you fail with that weight too, continue dropping down to lighter weights until you finish the number of sets you desire. Always use proper form, if your form starts to get sloppy it is time to drop to a lighter weight. These should burn like crazy.

Start out by jogging on a treadmill or doing some other form of cardio for 5 minutes to warm your joints up and to prevent injury.

Leg Extensions - 2x15 (warm-up)
Squats - 1x20 (all squat sets need to be pyramided up), 1x15, 1x10, 1x6
Romanian Dead-lifts - 4x10
Hamstring Curls - 3x12, 1 drop set (drop 3 times)
Leg Extensions - 3x12, 1 drop set (drop 3 times)
Seated Calf Raises - 3x12
Standing Calf Raises - 3x10

For the isolation exercises like the hamstring curls, leg extensions, and calf raises, always make sure to get a peak contraction. Do not swing the weight around, move slow. These isolation exercises should burn really good. For leg extensions I lock out to get an awesome contraction, but be careful because this can be hard on your knees if you don't do it in a slow and controlled manner.

A lot of people say to never lock out, but if you do not have bad knees and have never had a problem with locking out as long as you do it slow and controlled. Place your feet as far out as possible on the ends of the pads for the leg extensions. This hits the Vastus Medialis more and will bring out that teardrop shape.

For squats always go to parallel. If you want big wheels you have to go deep, it stimulates many muscles fibers, stretches the quads good, and it hits the gluts and hamstrings good.

For more information go to Gain 5 Pounds of Muscle in 2 Weeks


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