THE 8-WEEK PROGRAM TO BIGGER AND STRONGER LEGS

something that i want to share to muscle builders :)

We all know that heavy leg training can be extremely tough and quite intimidating. Just take a quick look around your gym and you'll probably see many muscular "upper bodybuilders" with solid chests and arms, but mediocre leg development. To be able to truly compete with the big boys, you've got to develop that classic "X frame" that's synonymous with the hardcore bodybuilder's ultimate physique. So as much as we may love training everything north of the waistline, training legs is extremely important. In fact, by adding compound leg exercises like squats to your training program, you'll surely have the potential to add some quality mass to your entire lower body. That's why we've developed a leg-training routine that you can use to help get you where you ought to be. So if you think you've got what it takes, give this routine a try, and then get ready to thank yourself when you notice your legs exploding with new growth.

LEG WORKOUT 1

We've designed this eight-week training schedule to help you build a powerful muscular foundation and add quality mass to your legs. To keep your muscles stimulated, and to prevent boredom, this routine has two distinct leg workouts. You'll train your legs only once each week, alternating between each workout every week. So, you'll do Workout 1 for your first week, and you'll do Workout 2 the following week. After eight weeks, you're going to need to take a one-week layoff. This should give you additional time for adequate recovery and growth. Don't forget to properly warm up and stretch before your hardcore training sessions. Also, make sure you choose the right training gear for better workouts.

The first leg workout features the squat, which is great for building tremendous overall mass. Your first couple of sets for each exercise will serve as a warm-up. You'll start off with fairly light weight and pump out a set of 15 reps followed by another set of 10 reps. Once you've properly warmed up, you'll be able to increase the weight and do your first working set of 12 reps. You can drive up the intensity by reducing the rest time between sets, but you should take anywhere from at least 3 to 5 minutes in between your working sets. Now increase the weight and complete another working set of 10 reps. You should end the exercise with enough weight to complete your heaviest working set of 6 reps with proper form. You'll follow this procedure for each exercise, doing a total of five sets (two warm-up sets followed by three working sets). Again, make sure you use strict form for all your sets and ask for assistance when using heavy weight.

Exercises

• Squats
• Leg Extensions
• Standing Leg Curls

Warm-Up Sets

• 2 sets of 15, 10 reps
• 2 sets of 15, 10 reps
• 2 sets of 15, 10 reps

Working Sets

• 3 sets of 12, 10, 6 reps
• 3 sets of 12, 10, 6 reps
• 3 sets of 12, 10, 6 reps

LEG WORKOUT 2

This workout contains different exercises than the workout above, but they're just as effective for developing your legs. Of course, just as in the previous workout, you'll be in control of the intensity. By resting less in between sets, you can boost the intensity level. Do a total of five sets for each exercise (two warm-up sets followed by three working sets), making sure you use strict form for all your exercises.

Exercises

• Leg Presses
• Front Squats
• Stiff-Legged Deadlifts

Warm-Up Sets

• 2 sets of 15, 10 reps
• 2 sets of 15, 10 reps
• 2 sets of 15, 10 reps

Working Sets

• 3 sets of 12, 10, 6 reps
• 3 sets of 12, 10, 6 reps
• 3 sets of 12, 10, 6 reps