Building a Huge Set of Wheels - Brutal Leg Training Program

Leg day is probably the most brutal day of your training. If it's not, you're doing something wrong; you're not training them hard enough. There are so many philosophies on how to build your leg muscles (this really goes for any muscle group). But there are a few key elements that work. They're old-school methods and raw, and it's going to cause pain. In the case of legs, the 'no pain, no gain' concept holds true.

We're not talking about targeting quads, or hamstrings, or glutes. We're talking about every muscle group in your legs. I'm not opposed to splitting up your leg routine such as working quads and hams on separate days. But for this particular regimen you'll be working legs in one session, once a week. One of the most unique techniques is that instead of doing the typical quads then hams, you'll be alternating exercises for quads and hams.

The most important factor of this leg routine should really be used for all muscle groups, but especially for legs. You're going to focus on the negative taking a little more time on the decent and doing the movement in a strict controlled manner for every rep. Although all legs exercises are important, this is imperative for squats. I've personally found that I can squat more weight doing slow, controlled reps which is a bit strange. Not only does this method prevent injury, but you really feel the muscle working and you can contract the muscle at the top of the movement.

The regimen is listed below :

Squats - 4 sets of 12, 10, 6, 6
Stiff Leg Deadlifts - 3 sets of 10
One-Legged Leg Press - 3 sets of 10
Lying Leg Curls - 3 sets of 10
Hack Squats - 3 sets of 10
Seated Leg Curls - 3 sets of 10
Leg Extensions - 3 sets of 10

This routine will take about an hour and 15 minutes. You need to be mentally prepared for this day as you'll need to be 100% focused throughout the entire workout. Make sure you take BCAA's and glutamine during your workout (if possible)and a good post workout formula (if possible) and meal.