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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