Build Muscle Without Weights, Bodyweight Exercises

Click Here For Free Muscle Building Magazine

Bodyweight Leg Workout

The Perfect Mass building Leg Workout

The more you work your lower body, the more overall mass you will gain as compared to people who just work their upper bodies.

Why? Because first of all, the lower body constitutes more muscle mass than the upper body. So it’s only logical that you take advantage of this fact.

Secondly, working the lower body will stimulate a greater release of anabolic hormones (GH, Testosterone & IGF-1) which will aid in building muscle throughout your body, not just your legs.

Most people’s leg workouts simply consist of working the calves. Having nicely cut calves is great, but working your calves alone will not help you pack on much leg mass.

What we need to do is work every single muscle group in our legs so that there is a maximum amount of muscle fiber stimulation and growth.

So without further ado, let me show you the baddest lower body workout you’ve ever seen. This is a combination of the 3 most effective bodyweight leg exercises in existence.

I’m going to explain how to do this workout as we move along:

Exercise 1: One Legged Squats

Exercise 2: Decline Ham Extensions

Exercise 3: Standing calf raises

Perform the exercises in the exact order given above for maximal effectiveness.

Exercise 1: One Legged Squats (12 reps)

This is an amazing exercise for working the quads (thighs). To perform them, follow the guidelines below:

  • Hold out one leg in front of you, such that it is suspended in the air.
  • Stretch both arms out straight ahead.
  • Lower yourself slowly with your other leg, until your hams touch your calves. Contract your leg & stomach muscles hard on your way down.
  • Once you hit the down position, slowly raise yourself back up to the start point.

Before doing this exercise it’s good to warm up first. Do so by jogging in the spot for about 40 seconds and doing 10-15 normal squats.

Do 2 sets of 12 reps each. Take 30 seconds rest between sets and 2 minutes rest before moving to the next exercise.

Once you’re done with your one legged squats, move on to the next exercise.

Exercise 2: Decline Ham Extensions (15 reps)

This exercise will hit your hamstring muscles like nothing you’ve ever seen. To do the decline ham extensions, you’ll need an adjustable sit-up board.

  • Adjust the board into a decline position as though you want to perform decline sit-ups.
  • Strap your feet firmly on the top end of the board, such that you are in a kneeling position.
  • Begin by curling your body up from the knees, using only your hamstring muscles. Contract them hard. Make sure the rest of your body is fully straight. (keep your arms crossed on your chest as you do this exercise.)
  • At the top of each rep you should be on your knees, while at the bottom of each rep you’re your body should be close to flat on the board.

Do 15 repetitions per set for 2 sets. Remember, 30 seconds rest between sets and 2 minutes rest before moving to the next exercise.

Exercise 3: Standing Calf Raises (20 reps)

Done properly, standing calf raises will stimulate every single muscle fiber in your calves and they’ll really have no other choice but to grow. You will perform this exercise one leg at a time.

  • Position the first leg on a raised surface (e.g. a block or the edge of a stair)
  • Begin by raising yourself using the balls of your feet, contracting your calf muscles hard. Raise yourself to the highest point. You need to FEEL it.
  • Then lower yourself until your heel hits the lowest point, still making use of your calf muscles.

Do 20 reps per set for 2 sets. Take 30 seconds rest between sets.

Incorporate this super intense leg workout into your training program and you will be nothing short of amazed at the outcome.

If you want to build tree-trunk sized legs, you must realize that every single muscle group in the lower body must be worked to produce max stimulation and anabolic hormone production. So you want to build massive leg mass? Behold, the perfect leg workout.

In my book “The Muscle Experiment” I talk about how I was able to put on a solid 39lbs of solid muscle in less than 6 months with bodyweight training, and exactly how YOU can do it as well.

Well in case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques. This alone should put you on the road to massive size and strength.

Click Here For Free Muscle Building Magazine

© 2009-2016 Mike Thiga - Build Muscle Without Weights, Bodyweight Exercises, Workout At Home