POWELLFUL LEGS

                                                                                                by 2005 OCB Yorton Cup Champion

                                                                William Powell, B.S.

One of the highlights of 2005 OCB Yorton Cup Champion William Powell’s physique is his legs. We asked the champ to share some of the secrets of his leg training

with the Fitness & Physique readers, and here’s what he had to offer…

Successful leg routines begin with an assessment of all individual parts (muscles) of the legs and their relative development to each other. This assessment can determine the exercises to use, as well as the form

or style for each exercise, to produce the best results. For example, in formulating a leg routine to target weak quads, barbell squats done to a depth of parallel or just

above with foot placement shoulder-width or slightly less should be considered. On the other hand, if hams and glutes are weak, barbell squats should be done with a wider than shoulder-width stance and to parallel or

slightly below to emphasize those areas.

 

Squats   Start with 3 warm-up sets and use progressively higher poundage each set, starting with approximately 40% of the weight high-intensity sets will be done with. Next choose a weight that will cause failure between 8 and 12 repetitions and perform 4 sets.   Leg Press   Perform 4 sets of 12 repetitions to near failure using slow descent breaking the concentric/eccentric chain at the low point (90 degree bend in legs or slightly more), then press up to near lockout. Only lockout if needing a quick rest in order to complete the last few repetitions.   Hack Squats   Perform 4 sets of slow and controlled repetitions going below parallel and breaking the concentric/eccentric chain at the bottom of the move. Once at the bottom, imagine squeezing your feet through the platform when beginning the ascent.   Leg Extensions   This finishes off the assault on the quads. Perform 4 sets of 12-15 repetitions to failure each set. When performing leg extensions, pointing feet away from the body with toes pointing about a 45-degree angle hits the teardrop portion of the quads really well. Rep speed can be varied, but be careful not to jerk too hard with heavy weight. Doing so could wreak havoc on the patella tendon. Hold the lockout in the extended position for one-half to a full second.   Calf Raises   Perform 4 sets of calf raises for 15 to 25 reps each. Calves need extra repetitions due to the amount of slow twitch muscle fiber in them. You can alternate between seated and standing calf raises from workout to workout.   Hamstring workout is typically done four days later and is as follows:   Leg Press   Perform 1 warm-up set followed by 4 working sets of 12 reps each. These leg presses should be done with feet high and wide on the platform to target the hamstrings. Put forth special effort to create a mind-muscle connection with your hamstrings. While pressing the sled back up, push through the heels to really feel the work in the hamstrings.   Dumbbell Stiff-Leg Dead Lifts   Perform 4 sets of dumbbell stiff-leg deadlifts using a 12-rep scheme. Keep a flat back and slight bend in the knees while performing this exercise. Descend to a point where the weight is halfway between the knees and ankles. At this point, raise the weight by squeezing the glutes and hams and imagine pushing your heels through the floor.   Glute/Ham/Gastroc Machine   Perform 4 sets in the 12 - 15 rep range. Try not to arch the back so pressure will be kept on the hamstrings, glutes, and calves. Lying leg curls can serve as a replacement exercise if a glute/ham/gastroc machine is not available.

This is how I blast my legs each week for most of the year. Other exercises I alternate into the routine are walking lunges, front squats and unilateral leg presses. I also reduce the volume for 6-week periods where I only perform 3 sets of each exercise after finishing my squats. And one final suggestion – leg workouts put great demand on the central nervous system and energy stores. Visualizing a goal for poundage and the performance of the sets earlier in the day, prior to the workout, can be helpful for mental preparation.