| Have you ever noticed the upper and lower leg | | | | backpack or high intensity stationary cycling. Always |
| development of elite soccer players, sprinters or NFL | | | | make sure that you stretch your quads before and |
| running backs? If not, you should because all of these | | | | after training them to decrease the likelihood of a |
| athletes have extraordinary leg development. If you're | | | | cramp or injury. |
| like most beginning bodybuilders, you spend most of | | | | When it comes to adding strength, size and shape to |
| your time checking and working on the "t-shirt" | | | | your hamstrings, what can heavy squats do for you? |
| muscles of your upper body. But ignoring your legs as | | | | Well, in a word, nothing! To develop your hamstrings or |
| part of your bodybuilding program is like a tree trying to | | | | thigh biceps you need exercises targeted specifically |
| grow without roots. A balanced physique requires | | | | to build and strengthen this area. Chief among these |
| powerfully built legs to complement your arm, chest | | | | exercises are machine leg curls (seated or standing), |
| and shoulder development. | | | | stiff-legged deadlift and, when done with light weight, |
| For powerlifters, heavy squats are the beginning and | | | | good-mornings. Your thigh biceps are relatively small |
| end of virtually all of their leg training efforts. And if all | | | | muscles so be careful about using heavy weight with |
| you want is to be able to squat 500 pounds, you | | | | these exercises. As with your quad training, make sure |
| should stop reading right now because this article won't | | | | that you stretch before and after working your thigh |
| show you how to do that. But if you want to develop | | | | biceps to reduce the chance of cramping or muscle |
| strength, size, shape and flexibility in your legs, keep | | | | soreness. |
| reading because I've got some useful suggestions for | | | | On your lower legs, the calf is the most visible muscle |
| you. | | | | area. Whether your calf is high or low, consistent |
| First, forget about spending all of your time doing | | | | training of this area can produce excellent results. To |
| nothing but squats, squats and more squats to build up | | | | get started try some standing calf raises with both leg |
| your legs. While barbell squats are a good primer to | | | | simultaneously using a machine or wood block with |
| start building strength in your quadriceps or "quads," leg | | | | free weights. If you're using a barbell, you can do this |
| training limited to heavy squats won't provide balanced | | | | exercise with the barbell resting comfortably on your |
| development of this area. Additionally, you must | | | | shoulders as you contract and extend your calves on |
| always be mindful of your ultimate weight-training goal. | | | | wood block or platform. If you're more comfortable |
| If you ultimately want a bodybuilding or athletic type | | | | with dumbbells, simply hold a dumbbell in each hand |
| physique, you shouldn't spend too much time training | | | | with your arms naturally extended at your sides as |
| like a powerlifter. While heavy squats can provide an | | | | you raise and lower your body on the block or |
| overall anabolic effect, a leg-training plan limited to this | | | | platform. |
| exercise usually produces a blocky or shapeless lower | | | | In addition to standing calf raises, you should balance |
| body. | | | | out your calf workouts with seated calf raises, donkey |
| As I've said repeatedly, there's nothing wrong with | | | | machine calf raises and single leg calf raises with a |
| training like a powerlifter if powerlifting is your ultimate | | | | dumbbell. As with your quad training, you can perform |
| goal. But if you're prime objective is to simultaneously | | | | each of these exercises with weight sufficient to add |
| build power, size and shape in your legs, you need | | | | size and strength to your calves. However, in my |
| bodybuilding techniques to reach this goal. | | | | experience, your calves will experience the most |
| These training techniques include hack squats and | | | | growth and display the best shape from high rep work |
| front squats for the lower quads, dumbbell squats for | | | | with moderate amounts of weight. |
| the mid-thigh area and machine leg extensions for | | | | So, the next time you go to the gym, instead of |
| overall shape and flexibility. You can perform each of | | | | eye-balling your GUNS or pumping your pecs, try |
| these exercises with weight sufficient to force muscle | | | | paying some attention to your legs. Your quads, |
| growth and produce gains in overall quad strength. For | | | | hamstrings and calves will return the favor by making |
| variety and examples of bodyweight leg training for | | | | you look great in a pair of shorts! |
| your quads, try box jumps, hill walking with a weighted | | | | |