LEGS
Legs (ahhhhhhhhh yes)
By far my most favorite day to train.. I can't even begin to describe the feeling of knowing that it's
leg day.. It really starts the night before, then I have to suffer all day at work til' I get home.. and
then, then it's on!! When doing legs think of it like this, if your gonna build a house would you do
it with a shitty foundation ???? Of course not, NO BUILDING is worth anything unless it has a
concrete solid foundation, so can be said the same for the human body.. you can have all the Chest,
all the Back, all the Delts, all the Arms, all the Abs, etc.. but if you don't have anything holding you
up, then WTF ???? Legs my friends is where it starts, don't go into it half assed, take the time and
do it right, you won't regret it. At times it can take me close to 2 hours to pound out 16X of Quadz
& Hams, but they're done right and surely not rushed through. I can't emphasize form and technique
enough. Keep that back straight and that ass out, like your takin' a shit in the woods. That bit of
advice was given to me a loooooong time ago but one of my 1st mentors that had the best legs
i'd ever seen in person, and to this day that vision is still crystal clear, ya can't debate or argue with
a guy like that.. Non-stop, Non-lockout.. as with any exercise, DO NOT stop at the top or the
bottom of your reps, keep it moving, smooth like a machine, up down up down up down etc..
DO NOT lock at the top, your not tryin' to kill off your knees before their time, and locking them
up with heavy ass weights is usually not a good idea. So, like a piston, up down up down, nice &
smooth, don't rush, back straight, shit in the woods! Gradually move up in weight.. DON'T RUSH!
ALWAYS WEAR A BELT! .. your back will thank you down the line.. and one last thing, when "I"
go over 315 it's knee-wrap time.. you may or may not believe in them, but i'll tell ya right now, you
have one set of knees, take care of'm, and more than anything, support them.. wrap that shit tight!!
So here's how I do mine..
QUADZ-
LX- (Leg Extensions), strictly as a warmup for the knee joint and to get the blood-flow rollin'..
1X50/20
1X40/40
1X30/60
1X25/80
SQUATS- (The Daddy of'm all.. Barbell & in a squat rack)
1x50/BAR (Warmup for the movement)
1X25/135
1X15/225
1X12/275
1X10-12/315
1X8-10/365
2X6/405
Then as a finish or just another to way to help strengthen the joints, tendons, ligaments etc.. I like to a couple
sets of "partials", and that means just that, "partial"!! NOT to parallel, just come out of the rack, belt tight as
hell, knee wraps same same, and just take it down between straight up and parallel, or 1/4's if you may.
1x3-5/455 (partials)
1x3/475 (partials)
And again, those are just to "flush" or finish off a killer squat routine.. you won't walk right the day after the
day after if you do the above, it's brutal, but that's what it takes to grow................period!
HAMS- (aka hamstrings)
Now that the fronts of your legs (and to a slightly lesser degree the hams as well) are murdered, it's time
to take get with the other side of your legs.. For these I have '2' exercises that I like to do..
Stiff-legged Deadlifts (SLDL) & Laying Leg Curls.. With the SLDL's your legs don't have to be absolutely
dead on straight, have a slight bend to them, and I do mean slight, not like doin' bent rows, but just
slightly bent, and again to reiterate, non-stop non-lockout.. work'm like a piston.. smooth, good form &
technique will get you a lot further then slop. Same with LLC's, piston-like, squeeze at the top, and feel it
IN your hammys'. When you get done I promise, you won't walk right, if at all.. LoL.. so, as follows..
SLDL's-
1x15/135
1x12/185
2x10/225
LLC's-
1x20/50
1x15/70
2x10/100
These guys did not fuck around.. Arnold, Dave Draper, Franco & Kenny Waller back in the day.
Ok then.. that's it for legs.. I can't emphasize form and technique enough when it comes to leg work, who
cares how long it takes, just DO IT RIGHT!! And yes, you should drop a LOT of protein when your done.
Remember, your legs are your foundation, they need to be strong!.. which means they need to be rebuilt
after being tore down.. I like 2 HUGE protein drinks when i'm done personally, and i'll also wait an hour
before eating, this gives the protein ample time to absorb into your system without being interrupted by any
other foreign sources, in other words it lets the protein go to work on the double with no interference.
Damn I love leg day, if you don't that's ok, you soon will, it's the hardest but gives up the best results.
Squats alone work more of the entire body then any other exercise that you'll do. And if you don't think you
have a good protein then check that link on the front page down towards the bottom.. the one for
Those guys have the real deal when it comes down to quality protein.. It's not only quality but your not paying
for bullshit advertisements or bells and whistles, your getting a straight from the lab protein, and they even let
you mix up your own combo to suit your needs.. They aren't paying me a dime, i'm just let'n ya know where
to get the good shit without being raked over the coals.. Good luck my bruddahz'!!
Marques.