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Freak-Physique Quad Mass: Oak vs. The Quad Father

Tom Platz: sissy squats in top/bottom positions plus a freaky shot of his quads

Q: You mentioned that Arnold never used sissy squats [a quad stretch-position exercise]. I know that Tom Platz did them a lot. Do you think that may be one reason Platz had such freaky quads? Did Arnold miss the boat? [Read more…]

Filed Under: X Files Tagged With: arnold, ideal leg exercise, leg exercises, legs, platz legs, platz quads, quad exercises, quads, tom platz, ultimate exercise for quads

Quick Quad-Mass Question

A speed skater with big legs

Q: Your newsletter on sprinter thigh development was thought-provoking. I have to wonder how those athletes, along with oval-track cyclists, get such good development without full-range work. Cycling is especially puzzling because pedaling a bicycle is very short range.

A: Not to mention the quad development of speed skaters, who also use limited range of motion… [Read more…]

Filed Under: X Files Tagged With: efficiency of effort, leg exercises, legs, quad exercises, quads

Mass-Machine Leg Training, Part 1

Leg extensions - Huge Pump, Big Gains, New Veins—Grand-Finale Mass Blast

My daughter and her firefighter husband-to-be were over again, grilling me about my training and theirs… [Read more…]

Filed Under: X Files Tagged With: glute training, glutes, ideal leg exercise, leg exercises, leg training, leg workout, legs

Limited-Equipment Supersets for Leg Mass

Jonathan doing sissy squats

Yesterday I went over an upper-body workout in a bare-bones home gym using Doug “Mr. Universe” Brignole’s superset method.

Keep in mind that Doug usually performs four supersets, or rounds, of two exercises back to back, with reps falling like this: 30, 20, 15, 10. [Read more…]

Filed Under: Uncategorized Tagged With: home gym training, home gym workout, leg workout, legs, supersets

More Outer Quad Sweep

Jonathan Lawson squatting

Q: I need more outer quad sweep. A guy at the gym told me to use a narrow stance on squats, but that feels a bit unnatural to me. Will that actually help build the outer quads?

A: We asked our colleague and research maven Jerry Brainum about developing outer quad sweep before. Here’s what he had to say… [Read more…]

Filed Under: X Files Tagged With: bodybuilding, Dr. Dimitrios Stamou, fat loss, Harvard research, jerry brainum, leg exercises, leg workout, legs, Lou Ferrigno, mass boosting, mri studies, outer quad sweep, pumping iron, quad sweep, quads, ripped, ripped muscle, shed fat, squat stance, squats, thighs, ultimate exercises, Ultimate Mass Workout

The I-Hate-Squats Workout

Jonathan Lawson squatting - The Dumbest Thing You can do if you want Extreme Muscle Mass

Q: I’m so frustrated. I constantly hear and read bodybuilders saying that you have to do free-bar squats to get big. You even put squats as the Ultimate Exercise for quads in your Ultimate Mass Workout e-book. It’s supposedly the best quad exercise and also stimulates overall mass gains. But I always get hurt when I squat heavy. My lower back craters, and I’m tired of it. Can’t I just use leg presses instead?

A: Some trainees simply aren’t built for free-bar squats. Because of leverage factors—usually long legs, the upper body pitches forward, which can put the lower back at risk. Heavy weights also compress the vertebrae. (Is it really beneficial to have 500 pounds sitting on your shoulders pushing down on your spine? Hmm.)

[Read more…]

Filed Under: X Files Tagged With: boost testosterone, free-bar squats, hack squats, I-hate-squats workout, lean mass, leg exercises, leg presses, leg workout, legs, lower back, mass gains, muscle burn, negative-accentuated, negative-accentuated squats, quads, smith machine squats, squats, testosterone, ultimate exercise for quads, Ultimate Mass Workout, X Reps, x-rep partials

Jonathan: Thor’s Day Thunder (Legs)

Jonathan Lawson before after

Same as last week, I had to bump the Wednesday workout to Thursday, so maybe legs is just going to naturally evolve into Thor’s Day training. LOL! The thunder in my quads was deep… [Read more…]

Filed Under: Jonathan Lawson, X Blog Tagged With: calves, hamstrings, legs, quads

Jonathan: Throwdown Thursday (Legs)

Jonathan Lawson before after

Leg training should’ve happened yesterday, so it was Throwdown Thursday today. Funny how sleep works… I overslept by about 30 minutes yesterday, and that threw my entire morning off. Then I woke up 3 hours early this morning. Yes, 3 hours. Needless to day, it’s been a productive day already… [Read more…]

Filed Under: Jonathan Lawson, X Blog Tagged With: calves, hamstrings, legs, quads

Steve: Wicked-Pump Wednesday (iso-legs; MMX delts, arms; upper-body circuit)

Steve Holman after one month of X-Rep training
I kept everything the same as last Wednesday – except I ended with a 4-move upper-body circuit. Great way to augment the pump and get some auxiliary work for chest and back…

[Read more…]

Filed Under: Steve Holman, X Blog Tagged With: arms, back, biceps, calves, chest, delts, hamstrings, legs, quads, shoulders, triceps

Steve: Fired-Up Friday (MMX Compound Aftershock)

Steve Holman after one month of X-Rep training
I was motivated today, but for some reason my lower back wasn’t. Felt like a minor impingement, so I avoided Semi-stiff-legged deadlifts and simply did two sets of Flat-back hypers. The DB squats were no problem on my back, so those stayed in–wicked burn done immediately after high-rep Sissy squats…

[Read more…]

Filed Under: Steve Holman, X Blog Tagged With: abs, back, calves, chest, delts, hamstrings, legs, quads, shoulders

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