New Year's Resolution: Mass Building - Upper Legs!

Is your New Year's resolution aimed towards gaining overall mass? Then learn and use the most effective training tips & techniques. Utilize these along with chest anatomy descriptions, exercises, and a fully loaded workout plan!
Article Summary:
  • Knowledge of the anatomy will help you understand the purpose of certain movements.
  • Squats are the king of exercises, so use them well.
  • You'll only be doing a leg workout once a week so make it count.
  • The New Year's Resolution: Mass Building Series has arrived! In this newly updated and improved edition, additional anatomy and physiology is revealed at the basic level, with the inclusion of the many different joints. Also, many new exercises are introduced, and every workout is expanded.

    Of course, all of the fundamental information from the first series is still present, with some of it revised and updated. This will ensure that you continue the great progress that you've made since last year's mass building New Year's resolution. For the newcomers, this is your chance to learn all of the vital information to building muscle mass and truly achieving your newly set mass building resolutions.

    Today's focus is on the upper leg muscles, which primarily consist of the quadriceps and hamstrings.


    Basic Quadriceps And Hamstrings Anatomy And Physiology

    Let's first look at the basic anatomy and physiology of the quadriceps and hamstrings, so you know the different parts of the muscle groups, the main joints, and the movements produced.


    Quadriceps Muscles

    The quadriceps, also known as the quads, consist of four muscle groups: rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius.

    Rectus Femoris

    • Origin: anterior inferior spine of the ilium.
    • Insertion: patella.
    • Action: extend the knee.

    Vastus Medialis

    • Origin: posterior femur.
    • Insertion: patella.
    • Action: extend the knee.

    Vastus Lateralis

    • Origin: posterior femur.
    • Insertion: patella.
    • Action: extend the knee.

    Vastus Intermedius

    • Origin: anterior and lateral femoral shaft.
    • Insertion: patella.
    • Action: extend the knee.


    Knee Joint

    The knee joint consists of three bones: patella, tibia, and femur. It allows the knee to extend.

    • Type of joint: synovial pivot.
    • Movement: extension.


    Hamstrings Muscles

    Biceps Femoris Short Head

    • Origin: linea aspera.
    • Insertion: head of the fibula.
    • Action: flex the knee.

    Biceps Femoris Long Head

    • Origin: ischial tuberosity.
    • Insertion: head of the fibula
    • Action: flex the knee.

    Semitendinosus

    • Origin: ischial tuberosity.
    • Insertion: tibial shaft.
    • Action: extend the hip and flex the knee.

    Semimembranosus

    • Origin: ischial tuberosity.
    • Insertion: tibial condyle.
    • Action: extend the hip and flex the knee.


    Mass Building Exercises

    Now that you know the basic anatomy and physiology of the quadriceps and hamstrings, it's time for you to learn about their mass building exercises.

    Leg Extension (Warm-Up Exercise)

    The leg extension is an isolation movement used as a warm-up for the quadriceps.

    Leg Extensions
    Leg Extensions
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    Leg Extensions
    Click Here For A Video Demonstration Of Leg Extensions.

    Barbell Squat

    The barbell squat is a compound movement used to build mass, density, and power in the quadriceps. It is a difficult movement to master and should be performed with lighter weights until correct execution is achieved. The use of a slightly wider than shoulder-width apart feet position is recommended.

    Barbell Full Squat
    Barbell Full Squat
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    Barbell Full Squat
    Click Here For A Video Demonstration Of Barbell Full Squat.

    Barbell Front Squat

    The barbell front squat is a compound movement used to build mass, density, and power in the quadriceps. It is a difficult movement to master and should be performed with lighter weights until correct execution is achieved. The use of a slightly wider than shoulder-width apart feet position is recommended.

    Front Barbell Squat
    Front Barbell Squat
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    Front Barbell Squat
    Click Here For A Video Demonstration Of Front Barbell Squat.

    Smith Machine Squat

    The smith machine squat is a compound movement used to build mass, density, and power in the quadriceps. The use of a slightly wider than shoulder-width apart feet position is recommended.

    Smith Machine Squat
    Smith Machine Squat
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    Smith Machine Squat
    Click Here For A Video Demonstration Of Smith Machine Squat.

    Machine Hack Squat

    The machine hack squat is a compound movement used to build mass, density, and power in the quadriceps. The use of a slightly wider than shoulder-width apart feet position is recommended.

    Hack Squat
    Hack Squat
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    Hack Squat
    Click Here For A Video Demonstration Of Hack Squat.

    Incline Leg Press

    The incline leg press is a compound movement used to build mass, density, and power in the quadriceps. The use of a slightly wider than shoulder-width apart feet position is recommended.

    Leg Press
    Leg Press
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    Leg Press
    Click Here For A Video Demonstration Of Leg Press.

    Barbell Lunge

    The barbell lunge is a compound movement used to build mass and quality in the quadriceps.

    Barbell Lunge
    Barbell Lunge
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    Barbell Lunge
    Click Here For A Video Demonstration Of Barbell Lunge.

    Dumbbell Lunge

    The dumbbell lunge is a compound movement used to build mass and quality in the quadriceps.

    Dumbbell Lunges
    Dumbbell Lunges
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    Dumbbell Lunges
    Click Here For A Video Demonstration Of Dumbbell Lunges.

    Dumbbell Rear Lunge

    The dumbbell rear lunge is a compound movement used to build mass and quality in the quadriceps.

    Dumbbell Rear Lunge
    Dumbbell Rear Lunge
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    Dumbbell Rear Lunge
    Click Here For A Video Demonstration Of Dumbbell Rear Lunge.

    Smith Machine Stiff-Legged Deadlift (Warm-Up Exercise)

    The smith machine stiff-legged deadlift is an isolation movement used as a warm-up for the hamstrings.

    Smith Machine Stiff-Legged Deadlift
    Smith Machine Stiff-Legged Deadlift
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    Smith Machine Stiff-Legged Deadlift
    Click Here For A Video Demonstration Of Smith Machine Stiff-Legged Deadlift.

    Standing Leg Curl

    The standing leg curl is an isolation exercise used to build mass and quality in the hamstrings.

    Standing Leg Curl
    Standing Leg Curl
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    Standing Leg Curl
    Click Here For A Video Demonstration Of Standing Leg Curl.

    Seated Leg Curl

    The seated leg curl is an isolation exercise used to build mass and quality in the hamstrings.

    Seated Leg Curl
    Seated Leg Curl
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    Seated Leg Curl
    Click Here For A Video Demonstration Of Seated Leg Curl.

    Lying Leg Curl

    The lying leg curl is an isolation exercise used to build mass and quality in the hamstrings.

    Lying Leg Curls
    Lying Leg Curls
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    Lying Leg Curls
    Click Here For A Video Demonstration Of Lying Leg Curls.

    Barbell Stiff-Legged Deadlift

    The barbell stiff-legged deadlift is an isolation exercise used to build the hamstrings.

    Stiff-Legged Barbell Deadlift
    Stiff-Legged Barbell Deadlift
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    Stiff-Legged Barbell Deadlift
    Click Here For A Video Demonstration Of Stiff-Legged Barbell Deadlift.

    Romanian Deadlift

    The Romanian deadlift is a compound exercise used to build the hamstrings.

    Romanian Deadlift
    Romanian Deadlift
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    Romanian Deadlift
    Click Here For A Video Demonstration Of Romanian Deadlift.


    Mass Building Sets and Rep Ranges

    Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the quadriceps and hamstrings.


    Compound Exercises

    All compound exercises in the workout plan require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 8, 6, and 4 reps with heavy weights, for mass building purposes. There is an exception to this for some exercises for safety reasons. Those exercises consist of 12, 10, and 8 reps with medium to heavy weights for mass building and safety purposes.


    Isolation Exercises

    All isolation exercises in the workout plan require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 10, 8, and 6 reps with heavy weights for mass building purposes.

    There is an exception to this for the warm-up exercises, which consist of 3 sets of 15 reps with light weights, for warm-up purposes.

    RELATED VIDEO: Scivation 3 Day Beginners Training
    Scivation 3 Day Beginners Training, Episode #3: Legs!

    On the third and final day, the trio is back to blast legs showing you proper squat form to avoid injuries, straight legged deadlifts to nail those hammies, and plenty of others. You shouldn't be able to walk after this.
    Watch More From This Series Here.


    Mass Building Workout Plan

    Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one quadriceps and hamstrings workout each week. After the fourth week is completed, the workout cycle needs to be repeated.


    Week 1

    Quadriceps Warm-Up:

    Quadriceps:

    Hamstrings Warm-Up

    Hamstrings


    Week 2

    Quadriceps Warm-Up

    Quadriceps

    Hamstrings Warm-Up

    Hamstrings


    Week 3

    Quadriceps Warm-Up

    Quadriceps

    Hamstrings Warm-Up

    Hamstrings


    Week 4

    Quadriceps Warm-Up

    Quadriceps

    Hamstrings Warm-Up

    Hamstrings


    Conclusion

    With all of this information, you should be well on your way to achieving your mass building New Year's resolution. All you need to do now is apply this knowledge and follow the workouts. You will be in for a surprise once you start packing on the muscle mass!

    Recommended Articles

    References:

    1. http://www.bodybuilding.com/fun/anatomy.htm
    2. Illustrated Essentials of Musculoskeletal Anatomy by Kay W. Sieg, Sandra P. Adams

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