Building Leg Muscle!
Read our featured article on building SERIOUS MASS onto your legs!
Building Leg Muscle - A Muscle Building ProgramBy Jason Ferruggia, Men's Fitness Magazine Columnist & Head Training Advisor
If you are an experienced lifter there is but one name that comes to mind when thinking about leg training. That name is Tom Platz. “The Golden Eagle” is regarded as having the most massive and muscular legs in bodybuilding history. His thighs measured an astonishing 35 inches and were also shredded to the bone.
Tom’s muscle building program for building leg muscle that created stunning "wheels" revolved around one basic exercise: the barbell squat. If you really want to add serious mass to your legs you should familiarize yourself with this effective exercise.
Since the quads typically have a very wide variance of muscle fiber types you can use a great range of reps in your quest to build pillar sized legs.
Often times, Tom and other lifters with notoriously huge legs, would go as high as fifty reps per set on squats.
When I was young and painfully skinny, high rep squats were one of the most effective discoveries I ever made for building leg muscle and helped me and my brother pack on size faster than anything we had ever tried to date.
The old 20 rep squat programs from the golden era of the Iron Game made a massive man of many a skinny boy. For over 15 years I have used high rep squats with hundreds of clients, and without fail they have always gained enormous amounts of size and strength; not to mention several inches of raw mass on their thighs.
Although high rep squatting leads to massive and rapid gains, I usually recommend starting with a few heavy sets in the 4-8 range first. Sometimes I even add in a set of 10-15 after the heavy sets, and finally finish with one all out set of 20 (and sometimes 30-50). When you use this rep scheme you ensure that you hit all fiber types and stimulate the greatest amount of muscle growth possible
Another note that needs to be added here is that high rep squats shouldn’t be done until you have mastered squat technique with several months of low rep training. You need to build the strength, coordination, endurance and stability needed to safely complete picture perfect low rep sets of squats first before you can move on to the high rep sets
Beginners should squat three times per week, intermediates twice and advanced lifters should probably only squat once every 5-10 days, depending on a variety of factors and how much running and other extra curricular activities you participate in
When putting together a muscle building plan, make sure that squats are the basis of your lower body training for building leg muscle. When you master this "king of all exercises”" you can think about adding in more exercises like like lunges, step -ups and glute hamstring raises.
But until then, and until you have gained considerable size and strength from doing squats, I expect you to be spending a lot of time at the squat power rack.
About the Author
Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports.
Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building.
For more great muscle building information, please visit www.musclegainingsecrets.com
From "Building Leg Muscle" to main page about "Bodybuilding Workouts"