4 Weeks To Bigger Legs - T Nation

30/12/2015
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4 Weeks To Bigger Legs (/workouts/4-weeks-tobigger-legs)

byDanTrink(/allarticles/authors/dantrink)|11/19/12
https://www.tnation.com/workouts/4weekstobiggerlegs
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Tags: Bodybuilding (/all-articles/tags/bodybuilding)
For the next four weeks let's put away the sleeveless shirts and give your
beloved upper body a break. Cuz' you've got bigger priorities, friend. At least,
you should have.
See those two pale, sickly looking tent-poles poking out from the bottom of
your shorts? Those are your legs, and it's painfully obvious to everyone that
you've been ignoring them.
Sadly, you're not alone. And guys have excuses galore for putting their legs on
the back burner.
In younger bros, it's usually a misguided attempt to attract the fairer sex the
idea that developing massive pecs, a thick back, and (God forbid) six-pack abs
will magically lead to a bevy of succulent silicone-enhanced fitness bunnies
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following them around like some spray-tanned Pied Piper.

In the older, busier, or just plain deluded lifters, it's thinking that hitting the
treadmill for 30 minutes twice a week and playing pick-up basketball every
Thursday night is "all the leg work they really need."
Finally, there's the fear factor. Real leg training the kind that produces
results isn't fun. It can leave you lightheaded and nauseated, not to mention
limping for days. Some guys become so afraid of the heavy bar that they can't
sleep the night before leg workouts.
It's all a crock. And to help make things right, here's a 4-week leg
specialization program that will get your quads blowing up faster than Tom
Platz trapped in a leg extension factory.
So, Why Legs Again?

A big upper body paired with anemic leg development is about the most
ridiculous sight since suspenders with shorts, but if that still isn't enough to
get you in the squat rack, then consider the following perks to leg training:
Bigger everywhere. The movements used in serious leg training elicit a
significant anabolic response that affects the whole body. So if a bigger upper
body remains priority numero uno, you still want to make lower body training
part of your plan.
Improved athleticism. It's hard to think of a sport or activity that doesn't
benefit from added strength and expression of power from the glutes,
hamstrings, and quads.
Babes. Those aforementioned fitness tarts hold a special place in their
hearts for guys with thick legs. Trust me, I've done the research.
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Sound Advice From My Dad

My old man used to always say, "You have to spend 6 hours at school, you
may as well learn something." So, to paraphrase my Dad's advice, if you just
spent 4 weeks following my arm specialization phase (/workouts/4-weeks-tobig-arms), you hopefully learned something, because we're going to use a lot
of the same techniques in this program.
Furthermore, I'm going to throw in some more tried-and-true yet brutal
finishers to crank up the volume and muscle-damage even further. You're
welcome.
Step Away From the Preacher Curl, Amigo

The key to success in any specialization phase is reducing volume in all your
other lifts and focusing on the task at hand. In "4 Weeks To Big Arms" that was
easy, as I was essentially telling you to back off the squats and lunges and
focus on biceps curls and skull crushers. Boo hoo.
Now I'm telling you to do the exact opposite, which is like telling you to get out
of bed with Mila Kunis and start organizing your sock drawer.
In any case, if you want to be successful in this program you're going to have
to back off the other training (there will still be a one day per-week upper body
maintenance workout) and focus on adding volume to your legs.
Enough With The Jibber-Jabber, Let's Squat!
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In this program you'll train four days per week. Three of those will be "leg"
days, with the fourth being a maintenance day for upper body lifts.
Ideally your week will be set up with Monday, Thursday, and Saturday being
the lower body days, Tuesday as your maintenance day, and Wednesday,
Friday, and Sunday as off days. Of course, you can always move things around
to suit your needs, but try not to schedule leg workouts on back-to-back days.
We'll be using one of my favorite forms of periodization for hypertrophy, which
is weekly undulating, meaning the sets and reps will change from week to
week.
Try your best to complete all the reps prescribed while having one or two reps
left in the tank. This will insure you don't go to failure and burn out your CNS, a
real concern when training the lower body this frequently.
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Also, it's critical for your safety (and your results) to use good technique and
full range of motion on all lifts. If you can't do either, you're not ready for a
specialization phase. Get good at the lifts and come back to this program
when you're ready. There's no shame in knowing your limits.
Week 1
Workout A Legs
Exercise
Sets Reps
A BarbellBackSquat*
810
B1 WalkingLunge*
810
B2 LyingHamstringCurl*
810
C1 PullThrough
810
C2 StandingSingleLegCalfRaise
810
2min.
Holdingadumbbellinyourrighthand,placetheballofyourrightfootonalow
stepwithyourunsupportedleftfootbehindyou.Yourlefthandshouldholdthe
sideofasquatrackforsupport.Performallsetsofcalfraisesfortherightside
beforeswitchingandrepeatingontheleft.
D TwoMinuteLegPress
Setupalegpressmachinewith70%oftheweightyou'dusefor10reps.Seta
timerfortwominutesandtrytobangoutasmanyrepsaspossibleinthatamount
oftime.Trynottostopforrestandavoidcompletelylockingoutatthetop,
keepingtensiononyourlegstheentiretime.
* Drop Set. After you complete the last rep of the last set, rest for 15 seconds,
reduce the load by 30-50%, and try to match the amount of reps with the new
weight. So if you performed 10 reps with 225 pounds on the last set of back
squats, drop the weight to 180 pounds and try to get up to 10 reps.
Workout B Legs
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Exercise
Sets Reps
A SumoDeadlift*
810
B1 DumbbellSplitSquat*
810
B2 HipThruster*
810
C1 LegExtension
810
C2 HangingKneeRaise
810
D 20RepSquat
20
Usingyour10RM,perform20repsofthesquat.Giventhattherepsexceedthe
weightyoucanhandleforoneset,you'llhavetotakesignificantpausesinbetween
repstowardstheendoftheset.Usecautionwiththistechnique.Ifyoucan't
maintainsolidform,endthesetandtrytobeatthatnumberofrepsnextweek.
weight. So if you performed 10 reps with 225 pounds on the last set of sumo
deadlifts, drop the weight to 180 pounds and try to get to 10 reps.
Workout C Legs
Exercise
Sets Reps
A FrontSquat*
810
B1 DumbbellRomanianDeadlift*
810
B2 DumbbellStepUp*
810
C1 GluteHamRaise
810
C2 SeatedCalfRaise
810
D Farmer'sWalkMedley
50yds
GrabasheavyasetofdumbbellsthatyoucanFarmer'sWalkfor50yards.Once
youcompletethe50yards,grabasecondsetofdumbbellsthatare25%lighter
andwalk50yards.Finallygrabathirdsetofdumbbellsthatare25%lighterthan
thesecondpairandwalk50yards.Forexample,apairof100's,75's,and60's.
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Onceyou'vewalkedwithallthreesetsofdumbbells,theexerciseisover.
weight. So if you performed 10 reps with 185 pounds on the last set of front
squats, drop the weight to 125 pounds and try to get to 10 reps.
Workout D Upper Body
Exercise
Sets
Reps
ChinUp*
810
B1
InclineBarbellBenchPress*
810
B2
SingleArmDumbbellRow*
810
C1
SeatedOverheadPress
810
C2
SeatedCableRow
810
PallofPress
10
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weight.
Week 2
Workout A Legs
Exercise
Sets
Reps
BarbellBackSquat*
68
B1
WalkingLunge*
68
B2
LyingHamstringCurl*
68
C1
PullThrough
68
C2
StandingSingleLegCalfRaise
68
TwoMinuteLegPress
2min.
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* Double Drop Set. After you complete the last rep of the last set, rest for 15
seconds, reduce the load by 30-50%, and try to match the amount of reps with
the new weight. Once completed, rest for another 15 seconds, drop the
weight by an additional 15-30%, and then get as many reps as possible,
making sure you maintain proper form.
Workout B Legs
Exercise
Sets
Reps
SumoDeadlift*
68
B1
DumbbellSplitSquat*
68
B2
HipThruster*
68
C1
LegExtension
68
C2
HangingKneeRaise
68
20RepSquat
20
Workout C Legs
Exercise
Sets Reps
A FrontSquat*
68
B1 DumbbellRomanianDeadlift*
68
B2 DumbbellStepUp*
68
C1 GluteHamRaise
68
C2 SeatedCalfRaise
68
D Sprints
150y
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Perform3setsofsprints:150yards,100yardsand75yards,restingasmuch/as
100y
littleaspossiblebetweensprints.Youcanuseatreadmilloratrackorfield.
75y
Exercise
Sets
Reps
ChinUp*
68
B1
68
B2
68
C1
SeatedOverheadPress
68
C2
SeatedCableRow
68
BarbellRollout
making sure you maintain proper form. If needed, use a lat pull-down machine
to complete the double drop set of chin-ups
Week 3
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Workout A Legs
Exercise
Sets
Reps
BarbellBackSquat*
1012
B1
WalkingLunge*
1012
B2
LyingHamstringCurl*
1012
C1
PullThrough
1012
C2
1012
TwoMinuteLegPress
2min.
* Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and
then attempt 2-3 more reps. Rest another 10-15 seconds and try to bang out
another 1-2 reps.
Workout B Legs
Exercise
Sets
Reps
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SumoDeadlift*
1012
B1
DumbbellSplitSquat*
1012
B2
HipThruster*
1012
C1
LegExtension
1012
C2
HangingKneeRaise
1012
20RepSquat
20
another 1-2 reps.
Workout C Legs
Exercise
Sets
Reps
FrontSquat*
1012
B1
DumbbellRomanianDeadlift*
1012
B2
DumbbellStepUp*
1012
C1
GluteHamRaise
1012
C2
SeatedCalfRaise
1012
Farmer'sWalkMedley
50yards
Trytouseheavierweightsthaninweekone.
another 1-2 reps.
Exercise
Sets
Reps
ChinUp*
1012
B1
1012
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B2
1012
C1
SeatedOverheadPress
1012
C2
SeatedCableRow
1012
ReverseCrunch
12
another 1-2 reps.
Week 4
Workout A Legs
Exercise
Sets
Reps
BarbellBackSquat
15
B1
WalkingLunge
15
B2
LyingHamstringCurl
15
C1
PullThrough
15
C2
15
TwoMinuteLegPress
2min.
Workout B Legs
Exercise
Sets
Reps
SumoDeadlift
15
B1
DumbbellSplitSquat
15
B2
HipThruster
15
C1
LegExtension
15
C2
HangingKneeRaise
15
20RepSquat
20
Workout C Legs
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Exercise
Sets
Reps
FrontSquat
15
B1
DumbbellRomanianDeadlift
15
B2
DumbbellStepUp
15
C1
GluteHamRaise
15
C2
SeatedCalfRaise
15
Sprints
100y
75y
50y
Exercise
Sets
Reps
ChinUp
15
B1
InclineBarbellBenchPress
15
B2
SingleArmDumbbellRow
15
C1
SeatedOverheadPress
15
C2
SeatedCableRow
15
KneelingCableCrunch
15
A Few Program Notes

Tempo, rest, and time-under-tension are all things that should be paid
attention to during a hypertrophy phase. Make sure the eccentric (lowering)
phase of all movements is done with control and always try to perform the
concentric (lifting) as quickly as possible.
Rest periods can be a bit longer for the compound "A" lifts (75 to 90
seconds) and between 45 and 75 seconds for the remainder of the program.
While complete recovery between sets is great for a strength training
program, it's not ideal for hypertrophy, so don't extend the rest periods.
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If you're keeping the tempo of the lifts

as prescribed above, your sets should last
between 40 and 60 seconds ("D" finishers
not included). That's what you should be
shooting for.
For the Two Minute Leg Press goes, you
should try to increase the amount of reps
you can accomplish from week to week,
so keep track. Also, the compressive
forces of the leg press are often
underestimated due to the backrest, but
they can be significant. Manage this by
keeping a natural arch in your lower back
for the entire set (easier said than done).
The 20-Rep Squat set is brutal, especially after crushing your legs with the
amount of volume in the program that precedes it. Be sure to keep your ego in
check. If your squat form starts to break down to the point of being risky, end
the set and come back to the lift another day.
To say rest, recovery, and nutrition are critical in this phase would be to
underestimate how important they are. We're talking about serious volume in
some major lifts throughout the week. I'd suggest upping your protein, getting
between 7-9 hours of sleep per night, and trying to minimize other athletic
activities for the 4 weeks.
I also highly recommend getting on board with a very good peri-workout
protocol (/store/products/plazma-super-stack). This program can lead to very
rapid gains in lower body mass, but only if you have the raw materials
available to build muscle and recover for the next session. It's going to be an
exhausting four weeks anyway, so why not get the most out of it?
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Time to Train
Heroic pecs and massive arms are wonderful things, but at some point you
have to give those body parts a break and start addressing your foundation.
And if you want to get results efficiently and dramatically, few things work
better than a focused specialization program.
However, I'm not going to lie; training legs in this manner can suck, and there
will be times when you'll want to quit.
But stick with it, train hard, and see it through. You never know, you may just
meet that Mila Kunis lookalike who finds thick hamstrings and sweeping
quads irresistible.
11/19/12
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30/12/2015

4 Weeks To Bigger Legs (/workouts/4-weeks-tobigger-legs)

Tags: Bodybuilding (/all-articles/tags/bodybuilding)

following them around like some spray-tanned Pied Piper.

So, Why Legs Again?

Sound Advice From My Dad

Step Away From the Preacher Curl, Amigo

Enough With The Jibber-Jabber, Let's Squat!

Workout D Upper Body

Workout D Upper Body

Workout D Upper Body

Workout D Upper Body

A Few Program Notes

If you're keeping the tempo of the lifts

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