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?


Part 2: Legs


Working Sets:

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