One of the most basic but often forgotten concepts of successful bodybuilding is the indirect anabolic growth factor that hard leg training has on the overall body. Yes, even your upper body will grow bigger and stronger from hard work on squats, hack squats, lunges, full range leg presses (to many people use a short useless range of motion), stiff-legged dead-lifts and sumo dead-lifts.
If you want to see the best and fastest muscle building results possible, it’s imperative that you include these exercises in your program on a regular basis and work them like your life depends on it. You’ll quickly learn that these exercises are some of the most physically demanding to train. The good news is that training hard on these movements is like flipping a big switch into the “on” position of the body’s overall muscle building mechanism.
That’s because the entire body goes into an alarm state and attempt to adapt by secreting its own supply of natural testosterone and growth hormone (the two most important and powerful hormones responsible for muscle growth).
If you aren’t stimulating these two hormones from your training, you are seriously limiting your muscle building potential right from the get-go. The higher your level of these hormones, the more muscle you can build. And the best and most efficient way to do that is to work these exercises very intensely. There’s nothing pretty or fancy about working these exercises. It’s just hard work for 2 to 5 sets 2 times every 9 days. Do that and watch your entire body get more muscular.
Squats 5 sets 5 reps
Leg Press 2 to 3 sets 6-10 reps
Stiff leg Dead lift 2 sets 12-15 reps
Leg Press calf presses 5 sets 8-10 reps
Workout # 2
Hack Squats 5 sets 5 reps
Walking lunges holding dumbbells at sides 2 to 3 sets of 10 steps each leg
Sumo Dead-lifts 1 set 4-6 reps, 1 set 12-15 reps
Seated calf machine 5 sets 8-12 reps