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How To Build Huge Legs Killer Quads Leg Routines
By Karen Session NSCA-CPT
nice set of legs is what really makes a bodybuilder outstanding! Leg
training is very popular and knowing how to effectively train your legs
will bring you to greater heights.
many bodybuilders focus on quality leg training, all too many are
either overtraining, undertraining, or keeping their leg training
stagnant, in turn, halting their potential leg development.
a nice pair of legs takes work from the mind and the body, as well as
proper training and adequate rest. While minimal sets and repetitions
will build muscular legs, many are stuck in a rut and need a shock.
This newsletter is not about "ripping" or "cutting" your legs. You have
to have a foundation built before you can sculpt the muscle. Focus on
building mass now and sculpting later.
Overtraining The Legs
have seen many ladies training in the gym who had awesome potential to
build some muscular legs, but all I saw them doing was over taxing
them. Overtrained legs will never produce desired results.
you are among those who take part in leg training for mass, then you
should limit your cardio to only three times a week for twenty minutes
at most. Excessive biking, the elliptical, and other such high impact
cardio techniques will not allow your leg muscles to rest properly. A
muscle can only grow when it is allowed to rest.
stimulation, proper form, and rest will build muscular legs. Save the
extra cardio after you have built your legs and when you begin to diet
For best results, keep
your leg training limited to only once a week. More training does not
produce faster results or larger muscles. You are not growing in the
gym. Growth takes place outside of the gym when you feed your body
nutrients and allow it to rest.
your training time in the gym limited to an hour. Training over sixty
minutes can do more damage than good. Any training you need to do can
be done in a relatively short amount of time. Remember, less is more.
on the mass building exercises (compound movements) for the bulk of
your training. This includes primarily squats, leg press, Romanian
deadlifts, and stiff-legged deadlifts. Add one or two auxiliary
movements, but don't over do it. When you do compound exercises for
mass, all the areas of the legs are targeted simultaneously.
The key to building legs lies in variety. Vary your poundage
and repetitions. It's good to keep these in rotation constantly, and
shock the lower body often to produce results. Don't get stuck into one
mode of training legs. Venture out and keep the body off guard.
Build Beautiful and Power Legs!
Undertraining The Legs
as I have seen many ladies overtraining legs, I do witness many
undertraining their lower body, leaving the last few minutes in the gym
dedicated to their ten-minute leg routine.
may be undertraining your legs if you engage in only a few sets of
light squats or leg presses, or totally neglect these mass building
exercises completely. There is a certain amount of effort and
determination that goes into leg training to provide desired results.
However, too much exercise can lead to overtraining, so you need to
find a happy medium.
expect to build a nice set of legs by skimping on leg training or
thinking a lot of light squats and lunges will do the trick. Legs
require work. This is why the majority of the lifters don't have legs
that are balanced with their upper body. It's just plain hard work and
you have to make the decision to do it constantly!
MsFit's Power-Mass Routine for Killer Quads
Warm-up before attempting any training program.
Each week your sets and repetitions will vary, so it is essential that
you log each workout. If you cannot get the minimal number of
repetitions the weight is too heavy, and if you can complete more than
the maximum number of repetitions then the weight it too light. Week #3
and #5 are heavy, so be sure you have a spotter.
Weeks #1 - #2 - #3
Squats 10 x 10
Leg press 4 x 12
Squats 3 x 8
Stiff deads 4 x 12
Leg curls 3 x 8
Extensions 4 x 12
Hacks 2 x 8
Weeks #4 - #5 - #6
Leg press 3 x 15
Squats 2 x 8
Leg press 4 x 15
Leg curls 3 x 15
Romanian deads 2 x 8
Stiff deads 4 x 15
Sissy squats 3 x 15
Hacks 2 x 8
Extensions 4 x 15
Lunges 2 x 20
Extensions 2 x 20
Lunges 2 x 20
above is a shocking routine to wake-up your leg muscles. To continue
building after Week #6 follow the program below. Routine #1 should be
followed on the odd weeks (1, 3, 5...) and Routine #2 should be
followed on the even weeks (2, 4, 6...)
Squats 3 x 6
Leg press 3 x 6-8
Stiff deads 3 x 6-8
Leg curls 3 x 6-8
Extensions 3 x 6-8
Hacks 3 x 6-8
To add the finishing touch to your muscular and powerful legs check out my leg-sculpting article. It's the guide to follow AFTER you built leg mass.
Karen Sessions NSCA-CPT
P.S. Get my ADVANCED leg training secrets that I used to build ultimate mass in Killer Quads. You will be able to partake in my personal training program that I used to build my legs in as little as eight months!
About the Author
Sessions has been in the fitness industry since 1988 and is a certified
personal fitness instructor and specialist in performance nutrition.
She is a nationally qualified natural female bodybuilder, holding
numerous titles in the southern states including two overalls.
Karen has written six eBooks on fitness. She also writes articles for
several fitness websites, and distributes two monthly newsletters
regarding weight loss and female bodybuilding.
has helped hundreds of clients reach their goal of transforming their
body. Her success and success stories speak for themselves. [please contact me for website address]
contents of this article should not be considered as medical advice.
You should consult a physician before starting a fitness program.
newsletter is protected by copyright, 2003, Karen Sessions, All rights
reserved. You may use this newsletter in your e-zine or website as long
as the copyright and links remain intact.**How To Build Huge Legs Killer Quads Leg Routines