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Articles - Cyclic leg training for intensive growth
Cyclic leg training for intensive growth.
By Jason Rickaby- 2004 BNBF Natural Body building Champion
Training the legs is the least enjoyable aspect of body building training, or at least it should be if you’re doing it right!
Whilst I believe the days of “squatting till you puke”, have thankfully passed, there is still a huge sense of intimidation and fear surrounding a quality, hardcore leg workout.
Since the early days of body building, there have been many exercise additions to the leg training arsenal, some good, many more bad. It’s true to say that when it comes to leg training, basics are still the best.
When preparing for the 2004 competitive season, I knew I wanted my legs to be my best body part. I see so many inferior legs on body builders, guys who have trained their chest and arms hard, yet given only one-tenth of the same application to their quad and hamstring work, this approach does not make a body builder. Any fool can hammer their chest and arms, it barely takes a moments application. But tell the same guys to un-rack 400lb from the squat rack and hit parallel and they’ll turn green with fear. Either that, or tell you they “feel extensions more”
Below is the workout, (copied direct from my workout diary) I used heavily from 2003-2004 to transform my legs from decent, to very good, within the world of natural body building.
I sectioned my work into two days (training legs once every 5 days) and used one day as a power and mass workout, with the next workout day specifically targeting the slow twitch muscle fibers.
Day 1- power and mass day.
1) Barbell Front squats: 4 sets of 6 reps.
2) Romanian Dead lifts (knees slightly bent, bar lowered just past knees): 4 sets of 6 reps
3) 45 degree leg press: 3 sets of 8 reps
4) Lying leg curls: 3 sets of 8 reps
5) Standing calf raise: 6 sets of 6
That’s it for day 1. As it was my power day I’d rest about 2 minutes between each set, focussing on adding tiny increments to the bar each week. I didn’t worry about the low number of work sets, knowing I’d gone heavy, stimulated the fast twitch fibers and I’d be training the same muscle group again in 5 days, so time to get home, rest and plan my next day.
Day 2- Slow twitch fiber work- high rep day
In some respects this workout induced more fear than day 1. I’ve always found low reps easy, I don’t mind 4-8 reps, but going above 12 and up to 20?? Well that just isn’t pleasant.
1) Barbell back squats- 1 all out set of 20 reps (The best I ever did was 160kg- 3.5 plates), then 1 back down set with 75% of the weight for 10-12 reps. Believe me, if you took the first set to failure (which you need to do), your legs will be like jelly. Don’t cheat either, hit parallel each time.
2) Seated leg curls: 3 sets of 10 reps
3) Leg extensions: 3 sets of 12 reps
4) Good mornings: 3 sets of 10 reps
5) Smith machine lunges: 3 sets of 20 reps.
6) Seated calf raise: 5 sets of 20 reps
With high-reps being the order of the day, I’d rest no more than 90 seconds between sets, often making 60 seconds between sets of extensions and curls.
That’s it for my week. As the competition got nearer, my legs just grew and grew and as I got increasingly more tired, I added an extra days rest between the two sessions. But for those of you looking to bulk up and really add mass to the lower body. Give this routine a try, it’ll work.
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