10 Size Secrets – Secret 6

10 Size Secrets – Secret 6

Train Each Muscle Twice a Week

For me, legs are always a body part that I feel can be better. I find that training them twice a week, every three or four days, works out best for adding size and detail. Many guys tend to think you only need to train a specific area once per week, feeling it leads to more growth. I disagree, as when it comes to bringing up lagging areas; training them twice per week will not only yield gains in size but also in detail.

Sample Quad Workout A:

  • Leg Extension – 7 sets of 10 reps
  • Front Squats – 3 sets of 15 reps
  • Vertical Leg Press – 3 sets of 15 reps
  • Hack Squats – 3 sets of 12 to 15 reps
  • Walking Lunges – 1 set of 50 to 100 years

Sample Quad Workout B:

  • Plate Loaded Squats – 3 sets of 12 to 15 reps
  • Unilateral Leg Press – 3 sets of 12 to 15 reps
  • Leg Extension – 3 sets of 12 to 15 reps
  • Hack Squat – 7 sets of 12 to 15 reps

Bodyweight_Walking_Lunge Front-squat-2-857x1024 Machine_Hack_Squat1 Seated_Machine_Leg_Extensions

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