12 Aug Muscle Building Workouts – Get Huge Quads in 30 Days
For most people training legs is something they would just like to skip. I know plenty of guys that ignore leg training and spend all their time performing muscle building workouts on their upper body. This type of training will eventually hinder your total upper body mass because there is only so far that your body will let you go out of proportion. If you have a low tolerance to pain or don't care about having skinny legs you should go read another article. Here is a workout that you can do for 5 to 6 weeks and it will add an entire inch or more to your legs. I used it once for 5 weeks to gain 1 1/4 inches on my legs.
I've shown this workouts to many others and the ones that stuck with it all made the same type of gains. If you want to shock some quick growth on your legs then you need to try this. One thing you need to be ready for is being sore for 5-6 days and then by the time it's time to do the workout again the soreness will be gone so you are going to spend the next month walking funny. You know what they say, no pain no gain! You want you your muscle building workouts to give results don't you?
This is a simple workout that is going to completely exhaust your thighs so don't let its simplicity fool you. It focuses on gaining raw strength and has an element for maximum hypertrophy. Here is the plan –
Leg Press Machine – first you need to thoroughly warm up your joints. Do a couple sets with very light weight for 12 to 15 reps. Then you are going to perform a pyramid from 10,8,6,4,2 reps. Increase the weight each set and pick a weight that allows you struggle to get that last rep. You are going to need to rest a full 2 minutes on sets 1,2, and 3 and then a full 3 minutes between sets 4 and 5 when you are doing the lower repetitions.
Leg Press Triple Drop Set – This could be the most painful thing you have ever tried in your life. You may have done drop sets with biceps or shoulders but doing a triple drop set with a leg exercise is something completely different. You are working with your largest muscle group in your entire body so the pain and lactic acid buildup is going to be immense. You need to push through this set and enjoy the painful burn. Think about the guaranteed results you will have by following muscle building workouts that are proven to deliver.
For those of you that don't know what a triple drop set is here is what you do. Put the weight back on the leg press that you used for 10 reps. Go to complete training failure with that set and then strip off about 50% of the weight. Then rep out as many more as possible without resting between sets. Once you get to failure strip off another 50% of the weight. Keep repping them out with even the smallest weight until your legs don't move anymore. This is going to hurt but will provide you with the stimulation that will guarantee new leg growth.
Light Squats – Yes the dreaded squat. Leg muscle building workouts wouldn't be complete without squats! Did you really think you were going to be so lucky as to see a leg workout that didn't include squats? I call these light squats because now your thighs are so pre-exhausted from that triple drop set that you will need to use a very light weight. Pick a weight where you can do only 8 to 10 reps. You are going to do 3 sets to failure with 2 minutes rest in between sets. Go slightly past parallel so that you can get some good glute activation.
Leg Extensions – 1 triple drop set. That's it, you don't need more than 1 set here.
Leg Curls – 1 triple drop set. Push this as hard as possible and make your hamstrings scream!
This workout will take about 30 to 35 minutes and is all you need. Muscle building workouts should be short and intense. Don't stick around and try to make a half baked attempt at doing some calf work or anything else. If you did this workout truly with 100% effort and taking those drop sets to the max you won't have anything left mentally to work any other muscles.
This is very taxing so I suggest taking some BCAA's pre workout to help reduce muscle breakdown and you absolutely must take in 40 to 50 grams of whey protein within 30 minutes of this workout so you can start to recover. Don't waste time killing yourself in the gym doing crazy muscle building workouts if you don't plan on taking in the nutritional components that your body needs to grow.