Wheels Of Steel
Build Up Those Legs For The Beach
We've got some time before the next summer comes around... but don't wait until then to get ready for the beach. Before you know it, summertime will be around the corner. Yes, that means getting the legs looking good as well as the chest and arms. Bench press worshipers and curl fanatics will cringe when they hear the words leg workout, but nothing looks more ridiculous than a guy whose arms are bigger than his legs. The legs are the foundation of the body.
People to whom I've given the following workout have had enormous success in increasing leg size. You have the same DNA profile. You will have the same results.
Power Squats
The word power in this instance refers to powerlifting style squats and is an excellent movement for the posterior chain. Hold the barbell low on the back. Think about sitting backwards when descending. Very little knee flexion takes place in this type of squat. The shins remain vertical. Be sure to keep the back tight and arched. When performing this exercise utilize a 3 second negative with a 2 second pause immediately following the negative. Think explosion when performing the concentric phase of the movement. Perform 4 sets of six reps each; rest for 90 seconds between sets and between the last set of squats and the first set of the Split Squats.
Front Split Style Squat
This is basically a lunge while holding the bar in the same position as it would be if a person were performing a front squat. Incorporate the same tempo of movement as with the power squat. Perform 2 sets of 8 reps each for each leg; rest for 90 seconds between sets and between the last set of front split squats and single-leg deadlifts.
Single Leg Deadlift
This exercise requires a tremendous amount of stability, so unless you're a real pro, begin with a very light weight. A step or block is fine on which to place the back leg. Be sure to remain aware of the lower back position. Do not round the lower back, but remain upright! Perform 2 sets of 8 reps each (with each leg).
Begin by standing sideways beside a step or any type of elevation. Step laterally up on to the step. Begin the movement by stepping up with the weaker leg. Do not bend at the waist. As in the deadlift, posture remains upright. Perform 2 sets of 8 reps for each leg; rest 90 seconds between sets and between the last set of step-ups and the first set of lying hip extensions.
