Friday, 31 May 2013

Skinny leg cures

Any 6ft tall guy with a 32 inch waist weighing between 70-75KG is going to have an obvious weakness. Usually it's the legs! You train hard, and you do develop, but you end up looking top heavy and your middle name should be 'johnny bravo'. Sound familiar? I found myself straying towards this body shape. Until I put an end to it and started incorporating each of the techniques below into my routine. I've found these to be the best skinny leg cures. My skinny jeans began to feel tight around the thighs and my physique started to look much more in proportion. Arnold Schwarzenegger said "I accepted the fact that leg workouts simply have to be brutal to be effective". If you haven't accepted this fact then don't even bother trying any of the below... 


Heavy front squats 

Heavy front squats really thickened my quads up. Because of my height, my stature isn't suited to the back squat, so I much prefer these for heavy reps.

Power cleans from hang 

These developed strength, power and size in all areas of my lower body. I usually do 6-8 sets of 2-3 reps. Olympic style lifts such as this torch your fast twitch muscles fibres. These are the ones with most potential for growth. 

Prowler sprints and sled work

My legs responded really well to eccentric-less training. They're great for hitting the fast twitch fibres and as an added bonus they're great fat loss tools 




High volume work

Your legs hold your bodyweight up all day, so you can imagine they're very big, strong muscles and it takes a lot to tear them down! You need to push the volume up on your leg workouts if you really want to see results. Try GVT (10 sets of 10). Or if you really want push the envelope try this quads workout for 3 weeks consecutivley. I did and saw some great results. 

Front squats 10 x 6
(Superset)
Back squats 10 x 8

Signalling

Signalling is a technique that involves sending signals to your body pointing it in the direction you want it to go in. Actor Tom hardy says he has used it for a few film roles. I like to use it for my calves. Now I know it's not very practical for most to do this, but I work in a gym so I can. All I do is pick a day and aim to do 500 reps for my calves. I usually do calf press. Every 1-2 hours I would just do another 50-100 reps. It goes back to my previous point on high volume training.