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The Secret to adding inches down thereā€¦

The Secret to adding inches down there…

 

Building a great body is like building a great house. It all begins with a sound foundation.  Your legs should be the cornerstones in your training program.  It may be impressive to see somebody with big arms, a V-shaped back, or ripped abs, then again its even more jaw dropping to see big, shredded legs!

 

The basics:

Start by emphasizing enough time on your legs, as you would any other body part.  You would never train your whole upper body once a week for a measly half-hour would you?  Then don’t do it to your lower body!  Your legs are comprised of over 15 muscles per leg.  Your quadriceps, hamstrings, and calves are the major muscles, which sum up your lower body.  An excellent training split is to separate a lower body part, with an upper.

 

Day 1

Quadriceps/ Bicep

Day 2

Shoulders/ Calves

Day 3

Back / Abs

Day 4

Rest

Day 5

Hamstring/ Triceps

Day 6

Chest/ Calves

Day 7

Rest

 

Exercises:

Exercises to include on your quadriceps day are front Squats, Leg extensions, hack squats, and leg extensions.  Exercises to include on Hamstring day are back squats, Leg curls, stiff-legged dead-lifts, and lunges.  On both calf days, perform standing calf raises, followed by seated calf raises, finished with toe-press on the leg press machine.

 

Volume:

Hypertrophy being the primary goal; perform exercises at an 8-12 rep range, 3-4 sets per exercise, at 70-80% of your 1 rep-maximum weight.  Without exception, use a full range of motion, if you work with a half range of motion, you will develop half-A*% legs. 

 

 

Force-growth:

To always ensure growth in your legs, progressively over-loading the muscle is vital.  Workout after workout, constantly increase the weight, even if it is only 5lbs that is being added.  By increasing the working weight, the muscle is being over-loaded, forcing your legs to grow.

 

Now that you have learned the secret to adding some inches down there, you can take your mind out of the gutter!






Muscle Building | January 15, 2013

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