4 BEST Movements for BIG Massive Legs (DON’T MISS THESE) 

4 BEST MOVEMENTS YOU SHOULD BE DOING IF YOU WANT BIG MASSIVE LEGS...DON'T MISS THESE!!
Front Squat: (1 of 4)
- Elbows underneath shoulders
- Elbows pointed up
- Bar is resting on top of shoulders
- Feet are shoulder width apart
- Before you drop down DON’T let your elbows dip down
- DO NOT let your knees cave in
- Elbows parrallel to floor
- Brace core, abs tight
Wrist and Shoulder Mobility Issues??
- Cross arm front squat
- Same concept
- Resting bar on top of deltoids
- Knees pushing out
- Good posture
Barbell Back Squat: (2 of 4)
- Get hands lined up
- Similar grip distance to your bench press
- Mid/Low Back squat helps retracted position
- Glutes are tight
- Core is tight
- Deep breath in and brace core, tightening abs before each rep
Bulgarian Split Squat: (3 of 4)
- Get comfortable
- Stabilize at top
- Light your legs up
- Start in the down position to get started
- Use dumbbells and begin progression
Barbell Deadlift: (4 of 4)
- Form and technique extremely important
- Shins as close to the bar as you can
- Slide hips back
- Hips lower than shoulders
- Activate core and bend the bar
- Thrust hips forward
- Abs tight, pull up
- Lever type of exercise
- Take all the slack out of arms and legs
- Thrust hips forward
Sal’s Breakdown:
1-6 Reps = CNS Adaptation
8-12 Reps = Muscle fiber Hypertrophy
15-25 Reps = Sarcoplasmic Hypertrophy
Adaptation signal peaks at 48-72 hours, therefore train your legs 2-4x/week
Take your total volume and divide it between 2-4 days/week.
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