Building Muscles

Bodybuilding Muscles| How to build Muscles Fast| Legs | Squats

How to train and build big legs with normal squats

People often ask me to look at the training plan that they have put together to see if I think it is ok. The majority do not include legs training at all. There is a very good reason for this. They are massive muscles and take a lot out of you when you train them. They are among the biggest muscles in the body.

When you do squats you can become completely out of breath and feel very weak. A lot of people do not like this feeling so they just do not train their legs. They justify it by saying things like - I do a lot of running or I play a very active sport. There is nothing that can replace a good old fashioned squat because they are a compound exercise.  That means that several muscles work when you do them. This, in turn, causes incredible body growth. If you want to make a massive difference to your training plan you really have to add in squats. 

I was asked how to develop lower abs and one of the ways to do that is with squats, believe it or not. You have to use your core and abs muscles for stability when you do squats so they are really great for helping you to get great looking abs. They also burn a tremendous amount of calories so they are brilliant for fat loss.

Bodybuilding Muscles| How to train and build massive Legs| Quads

 
I can remember a time when I would find every excuse I could to avoid training legs. The main reason was they would burn like crazy. I didn't find this very pleasant as they are some of the biggest muscles on the body. They would have me gasping for air with just a few reps. What I decided to do was to reduce the weight and make sure that I could finish the 10 or 12 reps I was going to do properly. That, I think, was the turning point for me. I now like to do squats. Squats are one of the best exercises that you can use to train and build massive legs - not only great for legs, but helps to stimulate the whole body. It is a compound exercise and when you squats your body will release growth hormones that affect the entire body.

If you go to http://www.buildingmuscles.co/ you can see exactly what I do to train them.

Bodybuilding Muscles| How to Train and Build Massive Legs| Quads| Hamstrings| Calves

How to Train and Build Massive Legs| Quads

There have been a lot of comments on my youtube - bazblog about squats. The comments are whether you should go all the way down (full squat) or a half squat (thigh parallel with the floor). I have made the comment and showed that I only do half squats. Many agree with me and many do not. The point is that you have to do what is right for you. I do half squats because I do not want to put any strain on my knees after an ACL operation. Many will say, well, you put more stress by doing half squats. Others say the opposite. I know what feels the most comfortable and I really do not care what anyone thinks or says, I do what I believe to be right for me. That is how everyone should train.

The actual fact is, the full squats work the quads, the hamstrings and the glutes. The latter two come into it the lower you go. It is for that reason many like to do full squats.  Half squats work mainly the quads and very little of the other two.  In both cases if you are going very heavy with only a couple of reps, strap the knees with an elasticised bandage to give a bit of extra support.  Always use a kidney weightlifting belt when doing squats as it is easy to do damage to your back.

How to Train and Build Huge Hamstrings (Leg curls)
There are many hamstring exercises you can do. Dead lifts being quite a favourite with a lot of bodybuilders.  I do not like to do them -but not because I do not think they are good. Mainly because you have to go quite heavy and so it means I have to load the bar up for them and I am quite lazy. I use leg curls which I find quite effective. I would not say they are the very best but they do work and I have confidence in them. That is what is important.  If you have confidence in the exercise that you are doing it has a psychological effect and will impact on how well the muscle works and grows.

How to Train and Build Big Calves
Training calves is a big job. One that a lot of bodybuilders avoid. Get to like doing them. Nothing looks worse on a hugely built person than no calves. You do have to go heavy, and they can take a lot. If you want to get that bit extra try doing a few of the following.  At the top of the movement go for an extra lift so it places a little extra stress on them. Do those slow never rush. Make sure you are on a good size block and go all the way down so you get a good stretch. This also means you will have quite a range of movement and the muscle has quite a bit of work to do. Add a few extra reps to each set so you get a really good burn. These tips will cause growth and you will build reasonable calves. 

Bodybuilding Muscles| How to Train and Build Massive Legs| Quads| Hamstrings| Calves

How to Train and Build Massive Legs| Quads
Training your legs certainly is very necessary. I have found that when I train them properly, I have extra energy and can even run on the road a lot better and with more ease. The problem is that they are very big muscles. It takes a lot out of you when you train them, especially if you train them hard. I know that many people have lots of different theories as to what time you should train to get the best result, but with legs I have almost always trained them in the evening. I would do this even if I could train them in the morning. The reason is - because they take so much out of you, I do not want to feel fatigued for the rest of the day. By training legs at night, I know I am going to bed a few hours later. I have also found that I sleep a lot better because of the energy I have used, and I am usually tired out.  If you neglect training your legs you will go out of balance and you will look out of proportion if you have built a great looking upper body, and then legs that you have to wear long trousers because you feel ashamed to show them. 

How to Train and Build Huge Hamstrings (Leg curls)
It is really important to train Hamstrings well. You should always warm them up first before going into any hard activity regardless of what that is. They have a tendency to tear and strain more easily than other muscles. You see it often with sports people. It is probably one of the most common injuries. Leg curls are a very easy way to train them. Another way to train them is with dead lifts. These also do a lot of good for the lower back. You have to go quite heavy with a dead lift and keep the knees locked and concentrate on the hamstring doing the lift. One of the exercises I like very much, but is rather taxing, is a single leg squat. The main muscle you are working out is the quad, but you absolutely feel it in the hamstrings with a lot of intensity. Especially if you rest the leg that is not doing the squat on a bench behind you.

How to Train and Build Big Calves
Calves are a lot of bodybuilder’s nightmares.  If you have been blessed with big calves or at least reasonable ones before you train them, you are already 80% better off than someone who has already been training for some time.  This does not mean you cannot build them. It will certainly take patience and dedication. The first and most important thing to do, and that is for all muscle building, is to visualise the muscle in your mind and see the end result. Seeing it in your mind is a must but even more important is to believe they are growing to the size you want. I cannot stress this enough. We never give credit to how powerful the mind actually is and what it is capable of doing.  You then have to just be persistent, eat right, and train with intent, and you will have the calves you always dreamed of.

Bodybuilding Muscles| How to Train and Build Massive Legs| Quads| Hamstrings| Calves

How to Train and Build Massive Legs| Quads

I don't seem to train my legs as often as I should. If I do miss a training session it almost always seems to be on the day I have to train legs. I think there is a very good explanation for this. The leg muscles are among the biggest in the body and it takes a lot out of you when you train them. I am totally convinced this is a psychological thing and not anything to do with the actual training. I have to overcome this block. I decided to really do a lot of visualisation before I trained. IT WORKED. I kept seeing in my mind’s eye great looking legs and the feeling of have very powerful legs to carry me around. That was a really good picture to have and one that really encouraged me to train and train hard. I did my normal reduce reps and increased weight. I decided not to go too heavy because of the lack of leg training so worked at ¾ to get the form strict. I did what I would call half squats which is getting the thighs level with the floor. I do not like going any lower than that. The lower you go the more you will work hamstrings and glutes. I just want to work the quads. I also did a super set of single leg squats which is an amazing warm up for the hamstrings and works the glutes too.

How to Train and Build Huge Hamstrings (Leg curls)

I always do the same exercise - leg curls. You have to really focus on your hamstrings because they are your legs biceps and give your legs the complete look. They are quite hard to do and I find that I almost feel like I am getting cramp when I am doing them. I like the feeling as I know they are working. Hamstrings are most sportsmen’s nightmare so to train and build hamstrings is doing you a real favour. You must go light to start as you really need to warm them up. They tear very easily just ask any athlete. I finished off the last set with as many as I could do. I do not really have a superset for these so working to failure is the best I can do. Again I did the reduce reps increase weight.

How to Train and Build Big Calves

I am rather fortunate as all of my family have reasonable calves. I also have a squat rack now so doing standing calves is great. I have improvised on how to do them with this equipment as I do not have a calf machine. I do the normal reduce reps and increase weight but, because calves can take a lot I find I do more reps for them.  I start with around 16 reps instead of the normal 12 reps I use for all my other workouts.  I find that by doing this I get a real burn and a great workout. My last set, I did to failure, as I really do not have a superset for calves with my equipment. The calf is one muscle that is really hard to build and you have to be patient. I really feel for people who are not blessed with big calves. They do take a lot of work.
Over all it was a great workout and one I really did enjoy. Hopefully I can win against this block I have about training legs.

I finished off with a 20 minutes on the stationary bike.

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

I missed doing shoulders yesterday as I wanted the day off. I listen to my body and I just knew I would be doing more harm than good training. I therefore decide to really focus on this training and it was worth it.

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

I could feel the energy in the training and so that makes it a more pleasing training.

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

15 reps (warm-up)  15 kgs  
12 reps   20 kgs   
10 reps   25 kgs   
8  reps   30 kgs     
12 reps   30 kgs   
12 reps   25 kgs Reduce to failure.  

I had to grit teeth and force a lot of the reps even when I thought they would not come. It is amazing how strong the mind is and what the body can do when you put your mind right.

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

20 reps (warm-up)  30 kgs  
15 reps   40 kgs   
12 reps   50 kgs     
12reps   50 kgs  
12 reps   40 kgs
I enjoyed the calves and am so grateful that I already have calves that are fair and do not required too much effort. 

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

Today is a day I am really proud of myself. I have trained after a really busy work day and lots of travelling. I wanted to miss but I just kept putting the picture of winning the trophy at the competition in my mind and that was enough to spur me on to train - even though it was later than normal for me to train.

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

I am so glad that I trained. It is the after feeling that makes it all worth while. I must admit however I am enjoying even the hard stuff right now and I can see the results coming.

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

15 reps (warm-up)  15 kgs  
12 reps   20 kgs   
10 reps   25 kgs   
8  reps   30 kgs     
12 reps   30 kgs   
12 reps   25 kgs Reduce to failure.  

This was a great hamstring session and I am really pleased that I am putting in the effort.

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

20 reps (warm-up)  30 kgs  
15 reps   40 kgs   
12 reps   50 kgs     
12reps   50 kgs  
12 reps   40 kgs
I really cannot wait to get the squat rack equipment I have ordered, then I can go to town on calves and do proper weight etc.

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

I watched some rugby and got inspired during one of the games to go and train. I love it when this happens as you seem to have a bit extra to give.

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

I know when I have done this right as the next 2 days I am always a bit stiff. It comes from the single leg squat and provided I go heavy enough. Great exercise.

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

15 reps (warm-up)  15 kgs  
12 reps   20 kgs   
10 reps   25 kgs   
8  reps   30 kgs     
12 reps   30 kgs   
12 reps   25 kgs Reduce to failure.  

I am trying really hard with the leg curls and am often not even able to make the full reps I want because of the weight. I want to see a difference. I am not very often stiff after training but I know I am doing what is right.

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

20 reps (warm-up)  30 kgs  
15 reps   40 kgs   
12 reps   50 kgs     
12reps   50 kgs  
12 reps   40 kgs
I really cannot wait to get a squat rack then I can do some serious calf training. I am just so thankful that I have been blessed with reasonable calves in the first place.

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

I was out working the whole day and got home quite late. Being legs it would have been the easiest thing to just skip doing them again. Well Not anymore. I got home, got changed, and had a protein drink with some Creatine. I gave that about 30 minutes to start to work its magic and then started to train.

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

I am so glad that I trained. The session seemed to fly by and I got a lot out of it. I spent the first few minutes seeing the most amazing muscular legs in my mind and that gave me the motivation to put in a serious training session.

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

15 reps (warm-up)  15 kgs  
12 reps   20 kgs   
10 reps   25 kgs   
8  reps   30 kgs     
12 reps   30 kgs   
12 reps   25 kgs Reduce to failure.  

I am now trying to focus really hard on hamstrings. They cause your leg to have bulk when they are big. I mentioned before, your arm will only look really big if you have great triceps. That is the same for legs. 

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

20 reps (warm-up)  30 kgs  
15 reps   40 kgs   
12 reps   50 kgs     
12reps   50 kgs  
12 reps   40 kgs
I had a great time going from one leg to the other with very little rest. The burn was incredible. I can’t wait to get a proper squat rack so I can make a proper attempt to increase calf size. Fortunately my calves do respond to most training.

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

I had a really good training session. I know I have a long way to go with legs but it will happen provided I keep working on them and doing my best at each training session.

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

Great training session.

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

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   35 kgs Reduce to failure.  

I have put in a big effort and it has worked. I must admit I can hardly feel the difference in the 2 legs. The right one had part of the hamstring removed to construct a knee ligament.

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

20 reps (warm-up)  30 kgs  
15 reps   40 kgs   
12 reps   50 kgs     
12reps   50 kgs  
12 reps   40 kgs
I have decided to buy a squat rack as I can see this is so necessary to build great calves and legs. It is going to be my Xmas present.