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Strength is paramount
for leg muscle development. The root of the problem is that most bodybuilders
hate to do squat. The lower the degree of muscular development, the more
they hate to squat, the higher up the bodybuilding feeding chain you
travel, the more they have come to grips with squatting.
Dorian Yates and Kevin
Levrone are both legitimate 700-pound-plus squatters. Is it coincidental
that they are the best? The squat is better than all the other leg
exercises training routine put together. So don't pretend that leg presses and leg
extensions are the physiological equivalent of squatting - you're
deluding yourself!
The first day is
heavy; do squats on this day. On the light day substitute leg presses.
Limit your session length to one hour.
After about six months
of training, consider yourself an intermediate. Keep the routine
intact and kick up the iron - strength and size are physiologically
linked. Now's the time to really get into your squatting. Squats are so
far out in first that second doesn't even matter. Once you've made the
commitment, push like your life depended on it.
Advanced
trainers should add a few finishing movements to round out the program.
Again, stronger is better (using perfect technique); you won't develop a
championship physique using poundage which your grandfather could handle!
HEAVY TRAINING DAY
EXERCISE
SETS REPS
Squat
8 1-8
Leg Extension
4 12
Leg Press
4 10
Leg Curl
8 12
LIGHT TRAINING DAY
Lunge Stiff-Legged
4 20
Deadlift
4 12
Leg Curl
4 12
Leg Extension
4 12
Leg Press
4 12
Hack Squat
4 12
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