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Mike O’Hearn’s Power Bodybuilding: Leg Workout

Mike O’Hearn’s Power Bodybuilding: Leg Workout

Want legs of steel, like Superman? Part bodybuilding, part powerlifting, Mike O’Hearn’s “power bodybuilding” concept builds muscle and strength at the same time.
STEP 1: Back | Legs | Chest
STEP 2: Nutrition | Supplementation | Motivation
Looking for more? Start the 12 Week Program


Everybody asks me, "How do you, at 6-foot-3, 260 pounds, have such large legs?" That leg size comes from squatting. That's really the only exercise that's going to give you that thickness, that size, that density that you need.

Mind you, I don't use straps or belts. I just squat and I squat correctly.

- 06:50

This is one example of a Power Bodybuilding workout. Your weights and reps will change depending on where you are in the 12-week program.

Follow that program to the letter, and you too will end up with a big S stamped across your chest.

If you think this is too intense for you, remember Wolff's Law: The bones of a healthy person will remodel themselves over time to become stronger as they adapt to the increased resistance of blunt force trauma. Your body will adapt to become super human, the total package.

I don't stretch before squatting. I stretch out in the movements, in the hole, the bottom. I'll sit there for a second, wiggle around, get comfortable, and push some blood in there. If you start working out without blood in the muscle - well, that's how people injure themselves.

I put the bar between my traps and rear delts with a wider-than-shoulder-width grip. When I drop, I sit into the hole. I don't want half reps. You don't half bench. Why half squat?

I believe in full recovery between sets. I take as long as I want; I don't rush. This full-body exercise is a mass-builder-from-within. It makes you superhuman.

On the leg press, go deep in the hole. Take your time on this one too. Recover a bit, but every two minutes, get in there and do reps into the hole. Use proper form and full range of motion. That way, you don't get injured.

For leg extensions, definitely bring it all the way to the top and squeeze, even hold it for a second. At this point, you're done. You're going to be able to wobble home … I guess.

This is a big head game. You gotta be mentally ready for this. It's a tough workout, but I've got faith in you. If I can do this, anybody can do this. But, this is about you. It's not about the contest you're doing, the judges, your friends, your parents, your girlfriend or your boyfriend. It's about you. C'mon man, dig deep. Get into the gym. Make it happen. Try this out.

Who doesn't love leg day?

THE "POWER BODYBUILDING"
LEGS WORKOUT

Part 2: Legs

Warm-up:

Working Sets:

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STEP 1: Back | Legs | Chest
STEP 2: Nutrition | Supplementation | Motivation
Looking for more? Start the 12 Week Program





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featherweight11

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featherweight11

Woah that is the most bad *** video i have seen! Thank you from watching your other video I can dead lift correctly now! THANKS Bro!

Dec 7, 2011 1:08pm | report
 
cheezer64

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cheezer64

Started 1/2/12.....liking it so far. Starting body weight (230lbs.) , I'll post back up every 4 weeks.

Jan 4, 2012 10:27am | report
 
mizzou24

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mizzou24

leg workout is definitely beast.. haven't been this sore since i started working out.. i am a firm believer that this will build some massive size. might be crippled for 12 weeks but i love it haha.

Mar 12, 2012 6:36am | report
 
Vitya85

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Vitya85

Really good advice and tips! Thanks for this!

Mar 30, 2012 6:35pm | report
 
grimskev000

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grimskev000

BEAST

Apr 9, 2012 9:54pm | report
 
siggidan93

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siggidan93

nice, definitely going to try this out! but do you not recommend doing leg curls?

May 8, 2012 7:49am | report
 
ssblakey

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ssblakey

Did the leg routine today really killed my thighs i was wobbling walking back home lol , Pretty proud of myself not that experienced with squatting

Jun 26, 2012 2:57pm | report
 
jmtp50

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jmtp50

Right now Im more into the Power aspect of the program Im 51 years old and my goal is to bench 500 lbs all natural ,roid free by the time Im 55 years old and I believe this rep pattern will get me there my strenth is all ready improving you have to believe for it to work and just do it

Sep 19, 2012 9:29am | report
 
LoganE1

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LoganE1

I just started this, and the day of the work out I really did not feel it to much and the day after I did not feel it to much. But the 2nd and 3rd day oh boy I was avoiding every set of stairs I came across.

Article Rated:
Oct 5, 2012 9:06am | report
 
Powerlifter96

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Powerlifter96

What about hamstrings? They're not really targeted?

Nov 28, 2012 12:47pm | report
 
Hickyfat

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Hickyfat

You'll get your hamstrings during deadlift day

Dec 29, 2012 6:18pm | report
woutvl

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woutvl

mike told elsewhere his hams where overdeveloped so he focusses on quads. you can always add leg curls or romanian deads or superset leg extensions with leg curls. they are also targeted on deadlift day like hickyfat mentioned

Feb 13, 2013 7:28pm | report
woutvl

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woutvl

mike told elsewhere his hams where overdeveloped so he focusses on quads. you can always add leg curls or romanian deads or superset leg extensions with leg curls. they are also targeted on deadlift day like hickyfat mentioned

Feb 13, 2013 7:28pm | report
DWalsh335

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DWalsh335

i throw in 3 sets of leg curls in anyway after leg extensions just to really make sure i cant walk to my car haha

Mar 13, 2013 7:34pm | report
whappend12

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whappend12

Your hamstrings will be targeted from the squats, Mike is squatting with a Low bar stance which directs/uses the posterior chain(hamstrings,glutes,lumber region of the back).

May 9, 2013 7:31pm | report
Carnivean

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Carnivean

have been doing this program for about 4 month now and i have to say its the best program i've ever done. Simple, but in my opinion effective. Thanks Mike! ur the man

Dec 23, 2012 7:47pm | report
 
CarriePurchase

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CarriePurchase

Did this yesterday with the his, great workout! My legs are sore already!

Jan 2, 2013 3:36pm | report
 
KingofBeingWeak

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KingofBeingWeak

how long does it take for you guys?

Jan 14, 2013 11:04pm | report
 
BlakeRogers

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BlakeRogers

(7 x 3 min ) (5 x 2 min) (3 x 90 seconds) warm-up execution for me ends up being about an hour sometimes 1:15

Apr 30, 2014 4:31pm | report
Rawnsheid

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Rawnsheid

only thing im not really a fan of is the "im toobad *** to wear a belt because i do it right vibe". Technically, no you do not need a belt, but **** happens and i wouldnt ever suggest someone to not use a belt, better safe than sorry in my oppinion.

Mar 3, 2013 8:31pm | report
 
msurfboi

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msurfboi

why didnt i see this workout sooner....

Jun 13, 2013 1:10pm | report
 
Spawn8214

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Spawn8214

Butt wink at 3:13 lol

Jul 5, 2013 10:36am | report
 
fienhage

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fienhage

tried this today and doing deadlift i got up to 165kg for 1 rep do i stick to that weight for the last 2 sets or drop the weight down i need advice.

Aug 14, 2013 4:51am | report
 
ImNervous

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ImNervous

Why is there no calf workouts?

Oct 27, 2013 5:25pm | report
 
BlakeRogers

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BlakeRogers

Calves are sacred. LOL, just messing. I have done this workout and never did calves... it's a problem for me because I don't have them naturally. I am currently experimenting with doing them after legs or on arm day

Apr 30, 2014 4:28pm | report
Showing 1 - 25 of 27 Comments

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