Building Muscles

Bodybuilding Muscles| How to Train and Build Massive Legs (Quads| Thighs) | Hamstrings| Huge Calves

Our legs carry us around every day. It is important to train them properly so they can look good. The main problem is the fact that our calves are used so much in our everyday activities, that it can be quite difficult to get them to grow. Many people are very unlucky and do not have sizable calves so they have to develop them. This can be very hard and can take quite some time. It is for this reason that, when you train calves, make sure you are going as heavy as possible and that you are very deliberate with each movement. You want the calves to know they are doing something. If you rush the training it will be a bit like going for a short run. It will not really have much of an impact on them and their growth.

Bodybuilding Massive Muscles| How to Build and Train Big Quads| Thighs|Teardrops| Single Leg Squats|

12 reps (warm-up) 10 kgs  
10 reps   12.5kgs  
8  reps   13.75 kgs  
6  reps   15 kgs   
12 reps   12.5 kgs  

Seated Single Leg Extensions.

12 reps  (Warm up) 30 kgs    
10 reps   35kgs  
8  reps   40 kgs  
6  reps   45 kgs   
12 reps   40 kgs  to failure

As you can see, I have doubled up on the leg training. The single leg squats work not only the quads, but also the inside of the thigh and the hamstrings, as well as the gluts. They are a very good overall exercise. I needed to work the teardrops as I am not as strong as I would like to be in this area. If I am going to go into competition, then I want to really work this area.

Bodybuilding Massive Muscles| How to Build and Train Huge Hamstrings| Strong Leg Biceps| Leg Curls Superset Lunges

15 reps (warm-up)  25 kgs  
12 reps   30 kgs   
10 reps   35 kgs   
8  reps   40 kgs   
6  reps   45 kgs  
12 reps   30 kgs   
12 reps  (Superset) 35 kgs   
(Superset - Lunges)
Big hamstrings are a bit like big triceps. They give the leg depth. You have to work them even if you find that you do not enjoy doing the exercises. I know they are not my favourite.

Bodybuilding Massive Muscles| How to Build and Train Massive Calves|Single Calf Raises

20 reps (warm-up)  25 kgs  
15 reps   30 kgs   
12 reps   35 kgs   
10reps   40 kgs   
12reps   45 kgs  
12 reps   30 kgs  
Take your time with this exercise. At the top of the movement, go for that little extra lift which really concentrates the calf and will cause quite a burn. Building calves is hard work but worth it.

Bodybuilding Massive Muscles| How to Build and Train Big Quads| Thighs|Teardrops|Hamstrings|Calves|

Bodybuilding Massive Muscles| How to Build and Train Big Quads| Thighs|Teardrops| Single Leg Squats| Superset Seated Single Leg Extensions

15 reps (warm-up)  10 kgs   
12 reps   11.25 kgs 
10 reps   12.5kgs 
8  reps   13.75 kgs 
6  reps   15 kgs   
12 reps   12.5 kgs 
12 reps  (Superset) 40 kgs   
(Superset - Single leg squats)

I wanted to do the single-leg squat today because I have not had the stiff/sore feeling two days later for a while now. With this training I am sure it is going to happen.

Bodybuilding Massive Muscles| How to Build and Train Huge Hamstrings| Strong Leg Biceps| Leg Curls Superset Lunges

15 reps (warm-up)  25 kgs 
12 reps   30 kgs   
10 reps   35 kgs   
8  reps   40 kgs   
6  reps   45 kgs 
12 reps   30 kgs   
12 reps  (Superset) 35 kgs   
(Superset - Lunges)

I really battle with this exercise and it is not my favourite. I know I have to do it and do it properly if I want a balanced leg look.

Bodybuilding Massive Muscles| How to Build and Train Massive Calves|Single Calf Raises

20 reps (warm-up)  25 kgs 
15 reps   30 kgs   
12 reps   35 kgs   
10reps   40 kgs   
12reps   45 kgs 
12 reps   30 kgs

I am going to try extra reps with a lighter weight. I need to get the stiffness. Because calves are hard to train, or we believe they are hard to train, as soon as you get the burn you stop. I want to go the extra mile today.

Body Building Muscles| How to Train and Build Massive Legs| Quads (thighs)| Hamstrings| Calves

I received this on my Youtube and felt I would like to share this on my site. I am very humbled and encouraged by what has been said. I believe if you are honest with your information, and do not pretend to know it all, you will influence a lot of people. I think the main secret is, I have not told anyone else what they should be doing, but rather told them what I have done. I have tried to give advice in my findings with building muscles, but preferred not to be prescriptive. I have also not tried to lead people to believe there is a magical way to get muscles. All I have tried to do is show that there is a reasonably easy way to get amazing result in 120 days. The biggest thing I have found in life is that we all have our own opinions, and we believe we are always right. Once you learn it is not important who is right but rather what is right, there would be a lot less conflict in the world and a lot more harmony.

XXXXXX has sent you a message on YouTube: (Name with Held)
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It's obviously hard to put a price on something where the market is full of tempting "Get ripped in 6 weeks" schemes that don't work and then convince people that YOUR advice genuinely works and produces results, but if I were someone who has never lifted a dumbbell before and came across your website, I think $10 - $15 would be in the right ballpark for a 25 min DVD.

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Bodybuilding Massive Muscles| How to Build and Train Big Quads| Thighs|Teardrops|Hamstrings| Strong Leg Biceps|Calves

Bodybuilding Massive Muscles| How to Build and Train Big Quads| Thighs|Teardrops| Seated Single Leg Extensions| Superset Single Leg Squats

15 reps (warm-up)  25 kgs  Actual 25 kgs
12 reps   30 kgs  Actual 30 kgs
10 reps   35 kgs  Actual 35 kgs
8  reps   40 kgs  Actual 40 kgs
6  reps   45 kgs  Actual 45 kgs
12 reps   30 kgs  Actual 30 kgs
12 reps  (Superset) 35 kgs  Actual 35 kgs
(Superset - Single leg squats)
I did battle to do legs today and so it was not a great workout for me.

Bodybuilding Massive Muscles| How to Build and Train Huge Hamstrings| Strong Leg Biceps| Leg Curls Superset Lunges

15 reps (warm-up)  25 kgs  Actual
12 reps   30 kgs  Actual
10 reps   35 kgs  Actual
8  reps   40 kgs  Actual
6  reps   45 kgs  Actual
12 reps   30 kgs  Actual
12 reps  (Superset) 35 kgs  Actual
(Superset - Lunges)
Even though I was not in the mood to train and build legs| hamstrings I am glad I did.

Bodybuilding Massive Muscles| How to Build and Train Massive Calves|Single Calf Raises

20 reps (warm-up)  25 kgs  Actual
15 reps   30 kgs  Actual
12 reps   35 kgs  Actual
10reps   40 kgs  Actual
12reps   45 kgs  Actual
12 reps   30 kgs  Actual
I did the best I could if you consider it was an off day. You have to have these to make the other days fantastic.

Bodybuilding Massive Muscles| How to Build and Train Big Legs| Quads| Thighs|Teardrops| Hamstrings| Leg Biceps| Calves

Bodybuilding Massive Muscles| How to Build and Train Big Legs| Quads| Thighs|Teardrops with Seated Single Leg Extensions| Superset Single Leg Squats

15 reps (warm-up)  25 kgs  Actual 25 kgs
12 reps   30 kgs  Actual 30 kgs
10 reps   35 kgs  Actual 35 kgs
8  reps   40 kgs  Actual 40 kgs
6  reps   45 kgs  Actual 45 kgs
12 reps   30 kgs  Actual 30 kgs
12 reps  (Superset) 35 kgs  Actual 35 kgs
(Superset - Single leg squats)

I found, contracting the muscle when the leg was fully extended, and then also pausing for a second at the top of the movement, caused the exercise to take on a whole new meaning. I would advise anyone who wants to build and train thighs to try it. I am sure you will get a similar workout. Awesome!!!

Bodybuilding Massive Muscles| How to Build and Train Huge| Legs| Hamstrings| Leg Biceps with  Leg Curls and Superset Lunges

15 reps (warm-up)  25 kgs  Actual 25 kgs
12 reps   30 kgs  Actual 30 kgs
10 reps   35 kgs  Actual 35 kgs
8  reps   40 kgs  Actual 40 kgs
6  reps   45 kgs  Actual 45 kgs
12 reps   30 kgs  Actual 30 kgs
12 reps  (Superset) 35 kgs  Actual 35 kgs
(Superset - Lunges)

Since I had the Anterior Cruciate Ligament replacement, my right hamstring is prone to cramp. It has not done so, but it feels like it wants to. I have to really take it easy at the start of the exercise. This is the great thing about our bodies and weights - as you train it gets stronger and you can train and build great hamstrings regardless.

Bodybuilding Massive Muscles| How to Build and Train Massive| Legs| Calves with Single Calf Raises

20 reps (warm-up)  25 kgs  Actual 25 kgs
20 reps   30 kgs  Actual 30 kgs
15 reps   35 kgs  Actual 35 kgs
15reps   40 kgs  Actual 40 kgs
20 reps   30 kgs  Actual 30 kgs

Calves need a lot of stimulation in training because they do a lot of work everyday anyway. To encourage growth train and build them slowly. This is one time you might want to try more reps to get a real burn and force as much blood into the muscle as possible. Go as heavy as you can.

Bodybuilding Massive Muscles| How to Build and Train Massive Legs| Strong Hamstrings

The hamstrings are the string-like tendons felt on either side of the back of the knee, the long muscle. The hamstrings play a major part in most of the things we do, such as walking, running, jumping, and controlling some movement in the trunk. In walking, they are most important as an antagonist to the quadriceps in the deceleration of knee extension. As you can see, without them we would have a problem with our movement.

The easiest way I build and train my hamstrings is with the leg curl. This works the muscle through the full movement. I am very controlled with the contractions, as with the return to the starting position.  Another term for the hamstring is the leg bicep.

Building Muscles| Weight Training| Legs| Hamstrings

Hamstrings are one muscle that can be damaged very easily - not just by sport or weight training. They can be damaged in our every day duties by moving too quickly when you have been resting for a period. I believe you need to train and build your hamstrings to avoid them getting injured.

The following is some information regarding strains and sprains and how you would treat them.

A strain is an injury to a muscle in which the muscle fibres tear as a result of over stretching. Strains are also colloquially known as pulled muscles. The equivalent injury to a ligament is a sprain. Typical symptoms of a strain include localised pain, stiffness, inflammation, and bruising around the strained muscle.

The best way to treat a strained or pulled hamstring is  the R.I.C.E. system. -

• Rest: Stop all activities which cause pain to avoid the strain becoming more serious.
• Ice: Helps reduce swelling. Never ice for more than 10-15 minutes at a time. Use a layer of fabric or paper in between the ice and the injury to avoid freezing the skin.
• Compression: Wrap the strained area to reduce swelling.
• Elevation: Keep the strained area as close to the level of the heart as is conveniently possible to keep blood from pooling in the injured area.

The ice and compression (cold compression therapy) will stop the pain and swelling while the injury starts to heal itself. Controlling the inflammation is critical to the healing process and the icing further restricts fluid leaking into the injured area as well as controlling pain. Cold compression therapy wraps are a useful way to combine icing and compression to stop swelling and pain.

This immediate treatment is usually followed by use of non-steroidal anti-inflammatory  like ibuprofen which reduces the immediate the inflammation, and also serves an analgesic.

I would recommend that the person injured should seek medical advice if the injury is accompanied by severe pain, or if the limb cannot be used and there is noticeable tenderness over an isolated spot.
I train and build my hamstrings using a leg curl exercise, and it has been very helpful as I have never injured my hamstrings doing exercise or training. I do treat them with care and always warm them up before doing any serious weight training.

Building Muscles – Weights Training - How to Build and Train Massive Legs

How to Build and Train Strong Hamstrings (leg bicep)

To train and build my legs for an overall good look, I need to ensure I train hamstrings. I normally do leg curls. This does isolate the hamstring and I find it gives a great workout. I often finish with lunges which again work hamstrings, but being a compound exercise means you work your gluteus maximus (Glutes), quads and your calves slightly.

Building Muscles – Train Without Weights– Strong Hamstrings

Hamstrings have always been the sportspersons' nightmare. The amount of injuries linked to the hamstring is incredible. I watch a lot of ruby, and without fail, at least one players comes off with a hamstring related problem during a game. And a number of the players are usually found sitting out to rest them. You cannot do enough conditioning of your hamstrings - especially if you want to do any running activities.

The simplest way to help condition them without weights is to do straight forward basic lunges.

Stand upright, feet slightly apart. Take a good step forward and lower your body. Go down until the extended leg (thigh) is parallel to the floor. The back leg bends at the knee, and will almost touch the ground. Keep the front foot pointed straight forward. The rear foot will rock up onto the ball of the foot with the heel off the ground. You can see from the photo. Train one leg and then the other.

I would do the following sets of exercises - minThese exercises are with each leg.

• 1 set of 15 reps warm up - 1 minute rest
• 1 set of 12 reps - 1 minute rest
• 1 set of 10 reps - 1 minute rest
• 1 set of 8 reps - 1 minute rest
• 1 set of 6 reps - 1 minute rest
• 1 set of 12 reps with a 2 minute rest before the next exercise.

Building Muscles - Weight Training – How to Build and Train Huge legs (Quads - Thighs) Powerful Hamstrings and Massive Calves

Legs can take rather large amounts of weights, but I want you to use caution when you are training legs. Whenever you want to train and build those Huge Legs, try to have someone around to assist you. Be ultra careful when lifting the weight, and just as careful when lowering it. I once put a lot of weight on a leg press machine, took it off the safety, and just let it come down. Well - I felt and heard the rib pop. I was in agony for weeks. What a stupid mistake. Always make sure you use every bit of safety when training. The safety catches are there for a purpose - to keep you safe - so make use of them. If you train on your own at home, always make sure you can lift the weight you are training with. I also see to it that I can drop the weight without any injury to myself - I make sure I have a clear space around me. I find, using dumbbells to train legs has its own safety device built in - you are limited to how much you can hold. I normally find I could actually lift quite a bit more if I could have the weight on my shoulders.

I want to point out that you can have an awesome workout when you build and train your legs with the right mental attitude. I am normally absolutely shattered after I have trained my legs. Even though I could go heavier, I train with a powerful mind and total commitment and intensity with each rep. Try it the next time you train. You will find that you will not be able to go quite as heavy because you will be training up massive legs much slower but with intensity.

I did leg extensions for my teardrops because I want big ones. I decided to do my hamstring training with lunges. They can have a good effect if you do not rush. I have seen some pretty awesome hamstrings that people have built doing lunges. I did my one legged calf raises as usual.

Remember - if you want to build and train up massive legs you have to commit to the training. After all if you are taking the time to train, you should aim for the best result each time.