For reasons I simply can’t fathom, the legs seem to be the most neglected, and most ‘ugh, do I have to?’ body part. People seem to want to build their upper bodies up to the mammoth proportions of today’s top bodybuilders, yet walk around with chicken legs.
Whether it’s through lack of effort, or through lack of knowledge, I don’t know. But, I’m now going to give you the knowledge of leg exercises which will, in the shortest time possible, build your legs to a size which will match your physique. And, I’ll explain why this works.
First, let me say this: when building muscle mass, compound movements are the key.
There is no getting away from it. Isolation exercises, in general, won’t do a whole lot for you in the size department. So, forget any romantic notion of using machines. No, you are going to have to get down and dirty, here.
If you want big quads, you are going to have to squat. The squat is, without doubt, the best mass building exercise in bodybuilding. Done properly, it works the quads, hamstrings and the glutes. The squat stimulates the most muscle fibres in the body, and, as a result, somewhat like a computer game where you ‘collect so many energy boosts’ or whatever, not only do your legs grow, but the rest of your body you have worked out will, too. Why? Because working such large muscle groups release testosterone. So, the importance of incorporating squats into any routine is paramount.
Also, if you find it difficult squatting, you may wish to try hack squats using a barbell instead. I believe this exercise should actually be alternated with regular squats, as it hits different parts of the leg; more the inside and lower parts of the quads, I find.
Sure, regular calve raises (if using a weighted belt, turned backwards for safety reasons, obviously) will work. But, the granddaddy of all calve exercises is the donkey calve raise. You’ll need to find the right height table or piece of equipment for this, however.
First put the balls of the feet up on a secure block, with the ankles hanging off the back, giving them the ability to move down. Now, lean forward into the table or support, with your elbows and forearms tucked under you, for support. Make sure your legs are straight, but your body is bent as close to horizontal as possible. Now, you’ll need to have somebody sit on your back, while you perform calve raises.
It’s a killer, but, that is the way to build huge calves.