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Back to previous article - Leg Muscles
Competition Program ...
The competition program is not so much a
matter of doing more or different exercises as of increasing the "time
intensity" of the training with a lot of supersets. For competitions, it
is extremely important that the thighs be super-defined, with tremendous
muscle separation. The way to achieve that look is by doing a lot of
supersets: Leg Extensions and Squats, Front Squats and Leg Curls, Hack
Squats and Leg Curls. Using these methods, which will intensify the burn
so greatly that your desire for success will be tested on each and every
set, is the best way to achieve your goals.
We wouldn't use the Stripping Method in
thigh training all the time, but it really works well when you are
preparing for competition. Since legs have a tremendous capacity for
endurance, continuing your set with the Stripping Method helps you
totally exhaust all the muscle fiber available. Some machines are very
useful when you train this way because you can strip off weight quickly
by just changing the pin, and can continue working your legs to total
failure without fear of being unable to control the weight at the end.
You can do the same thing with Squats by pulling plates off the bar,
although you may find this the most grueling exercise you have ever
done.
For emphasizing the thigh muscle above the
knee we've always relied on Hack Squats, especially for competition
training. Hack Squats produce maximum hardness, definition, and
separation. Developing really top-quality legs is a matter of hard work,
good knowledge of technique, and application of all the Shocking
Principles to create the maximum level of training intensity - for
example, forced negatives with Leg Extension, Leg Curls, Hack Squats, or
Machine Squats, all of which are done on machines, allowing the
techniques to be done in safety; or Staggered Sets with an exercise like
Squats, doing 8, 10, or even more sets over the course of a workout; or
pre-fatiguing the quadriceps with Leg Extensions and immediately trying
to do Squats with your thigh muscles screaming in pain. Pushing the legs
muscles to their ultimate development requires a mixture of courage,
technique, and imagination.
The one basic need shared by all
bodybuilders is, of course, simply the development of mass in the upper
leg. The build up the legs muscles mass, remember to includes a lot of
very Heavy Squats in your leg routine, especially Half Squats. Half
Squats let you use an enormous amount of weight, really make the legs
muscles work intensely, but with no real danger of injury to the knees.
Whenever you are trying to build mass, you need to train according to
basic power principles - fewer reps and sets, more rest between sets,
but with increased poundage. Full Squats, Half Squats and Front Squats
done with a barbell or on a machine are the principal power exercises.
You can also do Leg Presses on a machine as a power exercise by using
very heavy weight.
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