Bodybuilding.com Information Motivation Supplementation
in:
Rollin' On Dubs: How Real Men Build Their Legs So They Can Be Sittin' On Chrome.

In order for legs to grow optimally, you need two things: proper form, and high reps. What we will discuss today is the high-rep part of the equation, providing a leg workout plan as well as recommendations for leg day supplementation.

By: Marc Lobliner

"Those aren't 20's, those are 10's."
- Ice Cube, "Next Friday"

It happened again today. I went to the gym early to get in a workout before leaving for the 2006 Boise Fit Expo in Idaho. It was leg day, the day that separates men from boys.

There I was, at one leg press station with a 45 and a 25 on each side repping out 20 reps unilaterally, barely. Next to me was a sight to be seen. This young man had about 9 plates per side, complete with the funny sweat pants and knee wraps to match. After wrapping his knees up nice and tight, he sat in the leg press machine and proceeded to lift the weight off the pins. He then let out a mighty scream and lowered...

RELATED ARTICLE
Wheels Of Steel! Wheels Of Steel!
It begins. The apprehension grows as the hours dwindle. Leg day is coming and you f^cking loathe it. You hate the unbearable pain. You hate the tons of defiant steel. You hate what you must become today. Gone is the family man, the best friend...
[ Click here to learn more. ]

Well - he didn't really lower it, actually. He went down about a quarter of an inch and then locked it back up. I guess that would have been a full rep if he was 3'5" tall. But this was a normal-sized guy standing about 5'9". Upon unwrapping his knees and exposing his "wheels," the look I gave him probably resembled the look given to a not-so-well endowed flasher by his victim. I did not laugh, but instead thought of this article, and being from Southern California, shiny rims came to mind.

Scivation Director of Research and Development, Chuck Rudolph and I have discussed this many times. In order for legs to grow optimally, you need two things:

  1. Proper form
  2. High reps

What we will discuss today is the high-rep part of the equation. Too many people focus on getting strong, thus they use low reps and weight beyond what their form can sustain. The problem is that unless you are a powerlifter or strength athlete, this is not what we have witnessed to be most effective in gaining lean mass.

We recommend a more unorthodox, high-rep leg workout, one that would make most mortals puke. The results we have seen with this program have been outstanding and also realize that if you are trying to maximize fat oxidation, this workout will mobilize more fat stores than Star Jones on a treadmill!

RELATED ARTICLE
What Is The Best Mass Building Leg Workout? What Is The Best Mass Building Leg Workout?
Building thick, strong legs does not come easy. So how do guys like Branch Warren and Mustafa Mohammad build such huge, freaky legs? Find out what other forum members think...
[ Click here to learn more. ]

spacer
The Workout
spacer

Here is the leg workout that will have you shot callin' and big ballin' with your new, beefy wheels.

-> Leg Curls
     3 sets x 20 reps - Info

    This is to get your legs warm and toasty for what is to come and also help pre-exhaust the target muscles. Leg curls provide a nice contraction on the hamstrings and also compliment the exercises that follow quite well.

Leg Curls Leg Curls
Click Image To Enlarge.
Leg Curls.

Video GuidesWindows Media - MPEG

-> Leg Extensions
     3 sets x 25 reps - Info

    Go for the burn around the 18th rep. Keep the weight nice and light and use a slow and controlled motion. This will help get your knees nice and lubricated for what is to come, as well as pre-exhaust. Well, why not do these at the end like it is usually recommended? The answer is that this is not the bread and butter of the workout and also you'll be too tired to do these at the end!

Leg Extensions Leg Extensions
Click Image To Enlarge.
Leg Extensions.

Video GuidesWindows Media - Real Player

-> Stiff Leg Deadlift
     3 sets x 15 reps - Info

    This is the hamstring-master. Take a shoulder-width stance and come down nice and controlled, focusing on pushing your hips back rather than bending at the waist, with a very slight bend in the knees. Come to where your upper torso is parallel and come back up - smooth and controlled.

Stiff Leg Deadlift Stiff Leg Deadlift
Click Image To Enlarge.
Stiff Leg Deadlift.

Video GuidesWindows Media - Real Player

-> Lunges
     4 sets x 20 reps - each leg - Info

    Yes, you read that right. 40 total reps for 4 sets. I am man enough to admit that I use the bar only. You can either do walking lunges or alternate stationary lunges. If large, toned legs and a shapely butt are goals of yours, these must be done! Who doesn't want a great butt?

Lunges Lunges
Click Image To Enlarge.
Lunges.

Video GuidesWindows Media - Real Player

-> One-Legged Leg Press
     4 sets x 15-20 reps - each leg - Info

    This takes a lot of pressure off of the lower back and really hits the whole leg nicely. Place one foot on the floor and the other on the platform and perform the movement. After the lunges, your quads and glutes will be on fire!

One-Legged Leg Press One-Legged Leg Press
Click Image To Enlarge.
One-Legged Leg Press.
Note: Shown Two-Legged.

Video GuidesWindows Media - MPEG

-> Squats
     4 sets x 15-20 reps - Info

    The king of all exercises. Go light as you will be a bit unstable by now and rep it out. Come just below parallel in a smooth, controlled motion.

Squats Squats
Click Image To Enlarge.
Squats.

Video GuidesWindows Media - Real Player

-> Standing Calf Raises
     4 sets x 25 reps - Info

    Drop the weight and rep it out! Smooth and controlled with a full range of motion. These will burn really bad.

Standing Calf Raises Standing Calf Raises
Click Image To Enlarge.
Standing Calf Raises.

Video GuidesWindows Media - Real Player

-> Did He Just Say Cardio?

    We recommend 20-35 minutes of low intensity cardio at 120-140 heart rate to facilitate recovery and nutrient flow. Yes, even after this hellish workout!


Leg Day Nutrition

You want to provide your body with what it needs to recover before, during, and after training. This does not mean you need to down 100 grams of fat-producing carbs. Thus, we do not recommend a pre- or post-workout shake containing carbohydrates unless:

  1. You are a performance athlete who needs to recover to compete the next day.

    Or

  1. You are an ectomorph who has trouble putting on mass.

If you are like most bodybuilders and physique enthusiasts, you weight train for 30-60 minutes and do maybe 30-45 minutes of cardio. This expenditure does not require the post-workout (PWO) shake to recover and the spike in insulin will be detrimental to most bodybuilders' goal of being Lean and Hard. Well, Scivation wants to help getcha Big and getcha Hard!


What's The Catch?

But here is the catch...

We recommend drinking a combination of branch chain amino acids (BCAA's) and whey protein isolate (WPI) - pre, during, and post workout.

Scivation makes a product just for this called Xtend that contains BCAA's, Glutamine and Citrulline Malate.

RELATED ARTICLE
Scivation Xtend FAQ - The Details! Scivation Xtend FAQ - The Details!
Xtend by Scivation might be a great product but still raises a lot of questions about what it is and how it works. Get the facts right here!
[ Click here to learn more. ]

Primaforce makes Substance WPI whey protein isolate. The beauty is, they both come in grape and watermelon flavors for a refreshing, anabolic workout drink!

RELATED PRODUCT
Scivation Xtend Scivation Presents: Xtend
Speed Recovery!


Scientifically Advanced Endurance And Recovery Enhancer!

[ Click here to learn more. ]

Dosing should be 1 scoop of Substance WPI along with the equivalent of 0.17 grams per pound of bodyweight of BCAA's mixed in 24 ounces of water. This would be 10 scoops (5 servings) of Xtend for a 200 pound person. (The recommended serving size of Xtend is 2 scoops [11.5 grams], which yields 7 grams of BCAA's.)

Drink 1/3 of this mixture pre, 1/3 of this mixture during, and 1/3 of this mixture post workout. Start drinking the preworkout portion 15 minutes prior to training. When you get done training, go home and eat some food.

XTEND SCOOPS CALCULATOR

Enter your bodyweight, then press "Calculate".

Remember, it is not the preworkout meal that provides the energy and fuel for training, it is the many meals the days before the workout that matter.

"Gets on my nerves when I bang my
Daytons on the curb."
- Mack 10, "Fo' Life"

That's what you'll be thinking when your chromed out 26's, also known as your newfound quads and hams, are bumping into furniture due to their enormity. When rollin' in your '64, let your large ego shine through. But when it comes to leg training, check your ego at the door, lighten the weight, and rep your way to big, defined legs!

-> About The Author

Marc Lobliner is the President of Scivation, Inc. He is a Certified Personal Trainer with over 8 years of experience in the Health and Fitness Industry - including over 4 years with Weider Publications. He can be reached at mlobliner@scivation.com. Please visit Scivation.com and Primaforce.com.

Rollin' On Dubs: How Real Men Build Their Legs So They Can Be Sittin' On Chrome.
mlobliner@scivation.com

Back To Marc Lobliner's Main Page

Back To The Articles Main Page.

Related Articles
Ab Training: 6 Reasons Your Abs Aren't Showing
Armed Warfare: CT Fletcher's Arms Workout
Steel Wheels: Craig Capurso's Heavy-Volume Leg Workout



RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
N/A

Out of 10

0 Ratings

0

Comments

Showing 0 - 0 of 0 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Showing 0 - 0 of 0 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com