FREE Muscle Building Workouts
Gain Muscle Mass Get Ripped
And Increase Strength!

Enter your first name and a valid email address
for free instant access to this muscle building program.

 
First Name:
Email Address:

Building Champion Leg Development	
by Rick Balbo 
1999 NABF National Pro-Am America Nationals
 Men's Overall Champion
	          
					    
INTRODUCTION

There really are no secrets when it comes to leg training. Any top
bodybuilder will tell you that he or she has spent many workouts within the
confines of the squat rack. The squat is the king of all exercises. You need
to squat to build those award winning legs. I have outlined my offseason and
pre-contest leg workouts. Basically the off season leg workout is a heavier,
lower rep, squat emphasized workout. Whereas the pre-contest workout is a
lighter, higher rep workout. I hit legs once a week in the off season and
twice a week during my pre-contest phase. I also hit my calves an additional
1-2 times a week on non-leg days. I rotate between going heavy/lower rep
and going lighter/higher rep with my calf training. Make sure you get a good
stretch on each rep on the calf raises. Also, train them seriously ! Don't
rush through your calf workout. Remember, the judges are looking at them
too.  

OFF SEASON LEG WORKOUT

SQUATS
2 x 10
(light warm-up sets)  
1 x 15
(55% of max)    
1 x 10-12
(65% of max)      
1 x 8-10
(70% of max) 
1 x 6-8
(80% of max)
1 x 3-5
(90% of max)  
1 x 6-8
(80% of max)
1 x 8-10
(70% of max)      
1 x 15
(55% of max) 

Note: Keep a log of your squat poundage to monitor your progress.
         Max = your maximum 1 rep lift or approximate amount.
         If possible, try doing the majority of your reps without 
locking out the knees.

HACK SQUATS 
4 x 8-12  (no locking out)
LEG CURLS
5 x 8-12   (make the last set a drop set)	 
STANDING CALF RAISES
4 x 8-12   (heavy day)
OR
8 x 15-20  (light day)
** do 4 sets toes normal position and do 4 sets toes pointed out
SEATED CALF RAISE
4 X 8-12
PRE-CONTEST LEG WORKOUT

SQUATS
2 x 10      (light warm-up sets)  
4 x 8-12   (no locking out)

HACK SQUATS
4 x 10-15  (no locking out)
LEG CURLS
5 x 8-12   (make the last set a drop set)	
WALKING DUMBBELL LUNGES
4 sets to failure

STANDING CALF RAISES
8 x 8-12 (heavy day) or 8 x 15-20 (light day)  
**** do 4 sets toes normal position and do 4 sets toes pointed out.
SEATED CALF RAISE
4 X 8-12

Note: During pre-contest training I also do a weekly sprint workout
consisting of:
40 yards x 10
50 yards x 5
60 yards x 5 
There is a rest of 15 seconds between each sprint. 
Sprints are great for the thighs and fat-burning. 

CONCLUSION
Leg training requires a lot of hard work. I find it's best to work legs
alone and not combine them with another bodypart in your workout. Hit them
just as hard, if not harder, as you would any other bodypart. Try
re-directing some of that excess training time you might be spending on the
upper body to the lower body. For the competitors out there, you will be
happy you did the extra work come contest day. For all of the
non-competitors out there, a good set of wheels is just as impressive as a
good set of arms.

Click Here To Subscribe To Our FREE Muscle Building Newsletter

© 2000-2016 Muscle-Building.com