Are you suffering from Chicken Legs Syndrome ?

[ 0 ] March 10, 2017 |

chicken legsWe see it so many times in the gym,  guys that have big upper bodies and little chicken legs.  Why do men forget to train their legs, its over half of their bodies.  And the legs are charged with lifting the load all day every day.  All the big men had legs,  just thing of Tom Platz, he was world renown for having the biggest legs and the best development.

So we are gonna tell you a little secret if you want big legs, guess what, here it is, are you ready…….

YOU HAVE TO FUCKEN TRAIN  THEM DUMB ARSE.

Yep that’s it, you need to move iron and train them….

Now depending on what stage you are in in your training cycle, I suggest breaking hamstrings and quadriceps into different body splits :

Ie.

Back + Hamstrings.

Quads + Calves.

Do them on different days, and put as much weight and intensity into them as you can. Hear are some training ideas.

Quads

Warm up on the treadmill or bike – Just remember yes you might of been moving all day but you should always warm up your joints before lifting weights.

Leg extensions  – start on a weight where you can do 15 reps. Then increase the weight and set until you can only manage 6 on the last set.

  • 1 x 15
  • 1 x 10
  • 1 x 8
  • 1 x 6

Squats – The Grandfather of leg exercises  – Start of at a weight that you can mange 12 reps with then increae the weight up until you can only mange 6 reps with

  • 1 x 12
  • 1 x 8
  • 1 x 6

Leg press – The squats sad cousin – start of at a weight that you can mange 10 reps with then increase the weight until you can only mange 6 reps.

  • 1 x 10
  • 1 x 8
  • 1 x 6

Smith machine Front squats – The killers . Start at a weight the you can get 12 reps on, and do three reps, target 10 reps on the last 2 sets.

  • 1 x 12
  • 1 x 10
  • 1 x 10

The idea with this type of work out, is two things, you want to promote growth, with the squats and leg presses they are the mass monsters, and then shaping exercises with the Leg extension and the front squats.

Calves

Are the forgotten babies for the muscle group, you need to remember that this muscles support your full body weight through out the day, so pushing them hard is a great idea, and loading up the weight

Standing calf raises

  • 1 x 10
  • 1 x 8
  • 1 x 8

Seat calf raises

  • 1 X 10
  • 1 x 8
  • 1 x 8

Ham Strings

Start of with leg curls, single or double curls,   now the thing to remember here is that the hamstring operates in the same way that a bicep does, so its important to make sure that the muscle is fully stretched and ready to work.  Leg curls make sure you hips are planted flat on the bench, move the leg through 90 degrees this type of exercise doesn’t need to be done with massive weight but you should be trying for at least 8 reps.

  • 1 x 10
  • 1 x 8
  • 1 x 8

Dead lifts – The mass monsters – doing this exercise with your back workup is the best idea, as the dead-lifts work so much of your back.

Start of with a weight that you can mange 10 reps with

  • 1 x 10
  • 1 x 8
  • 1 x 8

As far as leg work out goes, you want to cycle through this for 12 weeks, make sure your pushing the weight up as much as possible each month, especially the squat.

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Category: Legs

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Add Muscle Secrets is dedicated to helping the hard gainer in the gym, by giving the best tips trick and ideas for working out and nutrition. We answer the questions about how to get the hard gains in the Gym,

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