Bodybuilding.com - Bill Grant's Old-School Bodybuilding Series: Leg Workout 1.

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Did you know?
Warming-up is the 10-15-minute session of light calisthenics, aerobic exercise, and stretching taken prior to handling heavy bodybuilding training movements.

Once again Bill Grant is showing his stuff. In this article we will have video of Bill as he completes his leg workout.

By: Daniel Gastelu

In the first Bill Grant's Old-School Bodybuilding Series article, you got to know more about this bodybuilding legend and learn some of his secrets to building and maintaining massive arms for over 4 decades. Many readers of the article and viewers of the video clips e-mailed us looking for more of Bill's workouts. So, here it is, you got what you ask for.

Bill invited me to join during his awesome leg workout at the Diamond Gym.

VIDEO NOTE: WMV files are Windows media player files that are lower quality and load quickly. The WMV file is used mainly for quick reference.

The MPEG files are higher quality (640x480) and take longer to download. The MPEG files are recommended if you wish to view the videos as reference, motivation and a reminder that a 58-year-old guy works harder in the gym than you do.

If you are using a dial-up modem, it is highly suggested that you use the WMV files.


Introduction WMV (2.83 MB) MPEG (13.8 MB)

How Do I Download The Videos?
In most browsers you can just click on the video you want to see and it will open in your browser.
If you want to download the videos to your computer, follow these steps:

Right click on the MPEG video you want to download.
Choose Save Targer As.
Choose the destination of your download.
Start building those girly man legs.

Overview Of Bill Grant's Basic Training Program

To recap, Bill's intermediate to advanced training routine includes training 4 times per week maximum, with each workout session lasting about 1.5 hours.

Bill trains his different muscle groups as follows:

Mondays:

Tuesdays:

Wednesday:

Thursday:

Friday:

Saturday & Sunday:

Note About Cardio:
Bill derives his cardiovascular training benefits from his fast paced weightlifting workouts. Bill does not do any aerobic exercise like running, cycling, etc. Bill will also discuss more about this in future videos and about how he keeps his body fat levels low all year long without aerobic exercise.

NOTE: View the full workout program with printable logs below.

Bill Grant's Legs Workout 1

Bill Grant Presents: Creatine Cocktail
Size Matters!

[ Learn More ]

The following is a list of exercises Bill performs in his basic leg workout program. When you are watching the video clips, keep in mind that Bill is a professional athlete and most people cannot exercise at the same level of intensity and duration.

From watching Bill's workout I can let you know that his conditioning is at the elite athlete level. We videoed the entire leg workout as Bill would normally do it, in one workout session.

In addition to this, after the legs workout Bill went on to perform his abdominal workout, which we will be included in the next article along with some of Bill's nutrition tips here at Bodybuilding.com.

Upper Legs Exercises
View Full Length Video: WMV (73.5 MB) | MPEG (296 MB)

NOTE: View the full workout program with printable logs below.

Bill performs the upper leg exercises in a conventional weight lifting progression; one exercise at a time, for a few sets. View the full length video for details.

Leg Extensions
4 sets

Exercise Intro:
WMV (3.6 MB)
MPEG (17 MB)
Leg Extension First Set:
WMV (1.2 MB)
MPEG (5.7 MB)

Angled Leg Presses
3 sets demonstrated,
but Bill does up to 4 sets.

Exercise Intro:
WMV (2.56 MB)
MPEG (12.4 MB)
Angled Leg Press First Set:
WMV (3.2 MB)
MPEG (15.5 MB)

Lying Leg Curls
3 sets

Exercise Intro:
WMV (2.03 MB)
MPEG (9.42 MB)
Lying Leg Curls First Set:
WMV (3.68 MB)
MPEG (17.9 MB)

Deadlifts With Dumbbells
3 sets

Exercise Intro:
WMV (3.09 MB)
MPEG (14.4 MB)
Deadlifts With Dumbbells First Set:
WMV (4.04 MB)
MPEG (19.4 MB)

View Full Length Upper Legs Video: WMV (73.5 MB) | MPEG (296 MB)

Lower Legs Exercises
View Full Length Video: WMV (62 MB) | MPEG (244 MB)

NOTE: View the full workout program with printable logs below.

Calf Circuit (Also called a Giant Set)

Bill performs this circuit 3 times. View the full length video to see how Bill performs this circuit.

Seated Calf Raise

Exercise Intro:
WMV (1.14 MB)
MPEG (5.41 MB)
Seated Calf Raise First Set:
WMV (3.83 MB)
MPEG (16.5 MB)

Inclined Seated Calf Machine

Inclined Seated Calf Machine
First Set:
WMV (1.75 MB)
MPEG (8.13 MB)

Free Standing Calf Raise

Free Standing Calf Raise First Set:
WMV (2.52 MB)
MPEG (12.3 MB)

Toe Raises With Stretching

Toe Raises With Stretching
First Set:
WMV (1.93 MB)
MPEG (9.39 MB)

Calf Circuit #2 (Also Called A Giant Set)

Bill performs this circuit 3 times. View the full length video to see how Bill performs this circuit.

Standing Calf Raise

Exercise Intro:
WMV (1.67 MB)
MPEG (7.8 MB)
Seated Calf Raise First Set:
WMV (2.22 MB)
MPEG (10.4 MB)

Free Standing Calf Raises

Free Standing Calf Raise First Set:
WMV (2.52 MB)
MPEG (12.3 MB)

Toe Raises With Stretching

Toe Raises With Stretching
First Set:
WMV (1.93 MB)
MPEG (9.39 MB)

View Full Length Lower Legs Video: WMV (62 MB) | MPEG (244 MB)

Bonus Video Clips

Bill also included a special video clip about the squat and tips about keeping motivated, like he has, to keep him pumping iron for 45 years.

Pay careful attention to the tips Bill talks about on the video clips which he gives before, during and after each set. Therefore, it is best to watch all of the video clips for the total education experience.

Bonus Videos
View Full Length Video: WMV (12.7 MB) | MPEG (49.6 MB)

Squats

Squats
Why should you do squats? How to properly perform squats.

Squat Introduction:
WMV (3.48 MB)
MPEG (16.7 MB)

Squat Demonstration:
WMV (1.93 MB)
MPEG (9.39 MB)

Bill Talks About The Golden Eagle
The Golden Eagle
Bill talks about Tom Platz and how he built his massive legs.

Bill Talks About The Golden Eagle:
WMV (1.51 MB)
MPEG (7.14 MB)

Who Is The Golden Eagle?
Tom Platz, who became famous for his legendary leg development, competed for over 15 years before retiring from the sport. Platz's nickname "The Golden Eagle" was appropriate given the number of airline miles he logged while guest posing nearly every weekend to supplement his income.
Many experts claim that Platz's legs are the most completely developed legs in the history of bodybuilding. FLEX readers agree: In a "best bodyparts of the 20th century" poll, the results of which were graphically chronicled in our Mr. Y2K Big poster (January 2000), Platz was deemed to have the best quads and hamstrings of all time.
For more information on Tom Platz's career and current activities, click here.

Motivation & Conclusion

Motivation & Conclusion
How do you stay motivated? What do you need to do?

WMV (3.25 MB)
MPEG (15.9 MB)

View Full Length Bonus Video: WMV (12.7 MB) | MPEG (49.6 MB)

Bill Grant's Modulated Training Approach

Regarding reps, Bill generally performs 12 to 20 reps per exercise most of the time. Periodically, he does 8-10 reps, for four weeks, then returns back to the 12 to 20 rep range.

Regarding workouts per week, Bill follows his 4 day routine for most of the year, but will also periodically just train 3 days per week and 2 days a week, then return to the 4 day per week workout schedule.

Bill calls this type of training "Modulated Training", and we will provide more details about his Modulated Training approach in future articles. Bill's Modulated Training approach helps him to prevent overtraining syndrome, while maximizing gains.

Bill keeps his workouts fast paced and generally completes his training sessions in 1 1/2 to 1 3/4 hours, but occasionally they could last up to 2 hours

Workout Routine

The following is a sample basic leg workout program put together by Bill Grant.

Upper Legs:

Leg Extension - 4 sets

Angled Leg Press - 3 sets

Lying Leg Curls - 3 sets

Deadlifts With Dumbbells - 3 sets
View The Printable Log Of Bill's Upper Leg Workout.

Lower Legs:

Circuit 1:

Three sets of the following exercises performed one after the other, with no rest between the exercises of a circuit set, but rest between the circuit sets.

Seated Calf Raise
Inclined Seated Calf Machine
Free Standing Calf Raise
Toe Raises With Stretching

Circuit 2:

Three sets of the following exercises performed one after the other, with no rest between the exercises of a circuit set, but rest between the circuit sets.

Standing Calf Raise
Free Standing Calf Raises
Toe Raises With Stretching

View The Printable Log Of Bill's Lower Leg Workout.

Want To See More?

Many people have e-mailed us about offering Bill Grant's Old-School Bodybuilding Series^TM videos on DVD. We are in the process of doing this and plan to offer Bill's basic 4 day per week workout on DVD along with extra exercises and tips; which is due out October 2005

New York City Nutrition & Training Super-Seminar.
Learn Bill Gran'ts bodybuilding training and nutrition secrets at the Bodybuiilding.com Super-Seminar.
[ Click here to learn more. ]

Contact Bill@billgrant.net or dan@supplementfacts.com with input or questions regarding this web cast workout video lesson series.

Notice and Disclaimer: This article is not intended for use as a substitute for consultation with a qualified medical practitioner. If you have symptoms of any illness or injury, it is essential that you see your doctor without delay for proper treatment. These videos are for education and entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. The viewer should understand that participating in any exercise program can result in physical injury and agrees to do so at their own risk. Additionally, Bill Grant is an advanced level bodybuilder and you should not expect to be able to follow his training program as demonstrated.

dan@supplementfacts.com