Building Muscles

Hints and Tips for Building Massive Legs - Squats

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)
Re: Calves - I've done a lot of research on the Internet over the last few years about weightlifting, supplements and dieting, and if there's one thing I've learnt from it it's that 90% of the content out there is poor advice and most of it is contradictory to other advice. After so much information I’ve picked up and rejected, I would say about 5% of it I’ve actually ended up applying to my workout today, and the rest I’ve gathered from trial and error. What I’m getting at is, I will ultimately end up buying your DVDs because I know you're experienced from reading your website and watching your videos, and I’ve applied more into my workout from 20 minutes of your videos than about 3 months of reading random material online.

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.

I don't know why it says I’m 27 on my profile; I’m actually 21, about to turn 22. I was embarrassingly skinny up until July last year at 115lb (7% fat), but I'm now 144lb (10% fat) and still going. It's taken me quite a long time to achieve that because I’ve got a very fast metabolism and I’ve been going on and off for a long time now but for the most part I have a good grasp now on what works for me and what doesn't, and I’m sticking with it. Just to let you know what stage I’m at. I'm mainly looking for small changes I can make to my workouts to make them more effective and your videos have definitely done that for me.

I'm all about wanting to live life to the full and finding the tools to be 100% happy with myself as a person, and seeing you at 57, looking amazing for your age, you seem to be very successful in your career, and seemingly very happy inside and out is very inspiring to me. It's the exact kind of person I want to be when I’m your age.

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| Quads (Teardrops)

I was asked a question on my Youtube-bazblog on training legs, and thought this would be a good time to share my views with you. From my answer you will see why I build and train my legs the way I do.

Question. stupid question...will building my muscles like this help me with running speed/distances? Or is it just for looks. Sorry...don’t know much about working out.

Answer. Thanks for the question. The type of training I do is for 3 three main things; Strength, Endurance and Fitness. The benefit you get is good looking legs. I understand almost every sport requires some form of weight training for those 3 reasons. Once you have a good foundation you can specialise in a particular area for a particular sport. I hope that helps.

As you can see I am all for foundations - you can go to any level you want after you have built the foundation - with whichever sport you want. I am not one for many different types of exercise to build and train your legs. Keep it simple and you will have Strength, Endurance and Fitness. Once you are at an acceptable level, find a specialist in your field. Learn everything you can from them to have what you want.

I trained quads|teardrops with leg extensions and finished with a superset of single-leg squats. My preference would be to do proper squats but I do not have the squat racks you need to train safely.

Building Muscles| Weights Training| How to Train and Build Massive Big Legs| Quads

Some people have the right genes - and they have huge legs. Others have to work at it. You have to be realistic about training. If you do not have the right genes, then no amount of training will get you to win Mr Universe. This, however, does not stop you from training them and having a pair of legs that others will envy. You have to train and build them by being consistent and putting in the effort.

I build and train my legs|quads with leg extensions and single leg squats.

Building Muscles| Weight Training| Legs| Massive Thighs| Quads

Today is LEGS day and to train and build big THIGHS| QUADS I have done single-leg squats, and finished off with leg extensions.

Leg Bicep - I use a leg-curl to train and build strong hamstrings. I do use lunges, but not too often as I am not fond of doing them.

Calves - because my calves are a reasonable size, its easy to neglect them and only train them now and again. Don't fall into this trap if you have big calves. To train and build them you have no alternative but to do calf-raises any which way you can. There is not substitute - apart from cosmetic surgery which I understand many have had done with calf implants.

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

How to Build and Train Huge Quads (Quadriceps)

In order to build and train huge quads it would be better to use isolation exercises. This means that when you train and build your legs you are focusing on a specific muscle.

An isolation exercise is one where the movement is restricted to one joint and one muscle group. For example, the leg extension is an isolation exercise for the quadriceps. Specialized types of equipment are used to ensure that other muscle groups are only minimally involved—they just help the individual maintain a stable posture—and movement occurs only around the knee joint. Most isolation exercises involve machines rather than dumbbells and barbells (free weights), though free weights can be used when combined with special positions and joint bracing.

I have found that when I want to train and build my Legs, as an overall workout I will do single-leg squats - this is what is know as a Compound exercise.

Compound exercises work several muscle groups at once, and include movement around two or more joints. For example, in the single-leg squat there will be movement around the hip, knee and ankle joints. This exercise is primarily used to develop the quadriceps, but it also involves the inner thigh muscles (Adductor Muscle), the hamstrings, glutes and to a very small degree calves. Compound exercises are generally similar to the ways that people naturally push, pull and lift objects, whereas isolation exercises often feel a little unnatural. Compound exercises generally involve dumbbells and barbells (free weights), involving more muscles to stabilize the body and joints as well as move the weight.
(Information found in Wikipedia).

For my training, I have decided to train my quads (Legs) doing the leg-extensions for more of an isolation exercise, and then to finish off with single-leg squats, which warm the hamstrings for the next exercise (Compound exercise).