Leg Specialization for Bulk -- Bradley Steiner (1970)

 

                                                                      From this issue, May 1970. 

Every bodybuilder, regardless of the type of program he's one, should always be sure to include plenty of leg work in his routines. 

Leg work involves the most powerful, the largest, and consequently some of the most important muscles of the body. 

Whether you're a 125 pound beginner, or a Mr. Universe contender, leg training, in SOME FORM, is an absolute must in your programs. And if you want to see muscles literally sprout all over your body -- if you're a hard gainer -- or if you're in a particular hurry to slap on some solid, muscular pounds, then know this: The fastest way to achieve your goal is to spend several months on a well organized, leg specialization routine. 

Fellows who have failed on every other method will gain phenomenally if they work properly on heavy leg exercise. 

I have a friend named Artie who had been training with weights for about four months. Some time ago he decided he wanted a build like Bill Pearl. With twelve and a half inch arms, and a chest that measured 36 inches, he had quite a way to go. When he asked me to help him get there, I gave him the dope on leg work. We talked for quite a while, and he explained his position. 

"I really want some big results," he said. "And the way I figure it, I'm about ready for a split routine. Whaddaya think?" 

"I think that because I'm your friend, I shouldn't begin to tell you what I really think about your idea; but I will say this to you about making better progress: You'll never do it on any "split" routine. If you want to get bigger, then you've got to do three things as far as your training goes," I told him. 

"What are they?" he asked. 

"First, you've got to concentrate on the use of heavy, heavy weights for your leg exercises, and for a while, forget about the all-round workouts that you've been following.

"Second, you've got to increase the size of your rib-box and your lung capacity, and

"Third, you must readjust your body's metabolism." 

"My body's what?"

"Metabolism. You see, in order to get big and powerful you've got to stimulate the efficiency of your digestive processes, in order to derive maximum nourishment from the foods you eat. Leg work lets you use heavy weights, and it enables you to work the most powerful muscles of your body. 

The fantastic amounts of heavy breathing involved during leg training will expand your rib-box enormously. This will broaden your shoulders and enable you, when you go back to all-round workouts, to pile inches of muscle on your entire upper body." 

"But what about my arms?" 

"Artie," I said, "you'll gain on your arms when you've stimulated growth throughout your entire body. The way to do it is leg work. Remember, unless you've already gotten bulky, doing set after set of arm exercises will do you no good whatever. In fact, it might make you lose in size." 

"I dunno," he protested, "I think I'll lose on my upper body if I stay on a leg routine too long." 

"No, you won't," I assured him. I took a look at his twelve inch arms, and I thought to myself  that couldn't lose if he wanted to." 

"Surprising as it may seem to you," I said, "leg work will make you gain very nicely all over your body. The increase in bodyweight that will take place from a leg specialization program will not be confined to your legs only. You'll gain all over. Even some on your arms."

"Okay, like I'm convinced," he said. "So what do I have to do?" 

I reached for a pen and a piece of paper, and I wrote the following routine: 

LEG SPECIALIZATION TRAINING PROGRAM

1) Light swingbell, kettlebell, dumbbell swings between the legs. 1 x 20. 

2) Parallel squat. 3 x 15, followed by

3) Light breathing pullovers. 3 x 20 (1 set following each set of squats).

4) "Hack" squat. 4 x 8.

5) Front squat. 2 x 15, followed by

6) Light breathing pullovers. 2 x 20 (1 set following each set of squats). 

7) Straddle-lift exercise. 3 x 12.

8) Light breathing pullovers. 1 x 20. 

When I finished writing, I handed the paper to Artie.

"Hey, there isn't even one set of curls down here. And geez, that looks like a pretty rough dose of leg work." 

"That's the whole point," I said. "The heavier the better -- but ONLY on your legs. If you bog this schedule down with curls and whatnot, you'll be overtraining. You'll tear down everything you want to build up. The legs need and can take plenty of severe work and grow enormously. But that doesn't hold for the rest of your body." 

"How long am I supposed to follow this schedule?" he asked.

"Three months . . . no more." 

"Man, I don't know if I can take it." 

"If you want to build build up badly enough, you'll take it." 

"How often do I work out?" 

"Three days a week." 

He looked skeptical. "Only three days a week?" 

I closed my eyes for a moment and began to wonder why I was talking to this nut in the first place, but when I opened them, I forced a smile and said, "Yes, Artie . . . three times a week will be quite enough." 

"You know," he began with a frown, "Bill Pearl trains six days a . . ." Then he shut up. He noticed that my face was beginning to turn red and that I was biting my lower lip to control myself.

"Don't say it, Artie," I muttered, "Just don't say it." He looked down at the program again, and when he raised his head he asked, "How much weight should I use in the exercises?" 

"For the first two weeks use moderate poundages only. This schedule is too tough to jump into without a gradual buildup in intensity. But after the first two weeks, start to pile on weights until you're working with poundages that you can be proud of. Try to force yourself to add 5 or 10 pounds to each exercise after every workout or two. It won't be easy, but when you begin to see the results appearing after a month or so, you'll know that it's worth it." 

"And that's the whole thing?" 

"No, you've got to make sure that you eat lots of good food. That's very important. If you don't see to it that you're well nourished, forget about making any gains. Leg work will stimulate growth, but your body has got to have the material to grow on." 

"Right. I'll start the program tonight."

"No, I suggest that you take a week's layoff first. Get well rested. Start in fresh on Monday. That way you'll have plenty of enthusiasm." 

"Okay, next Monday, I'll go to work. I'll follow the routine exactly as it's written."

"Fine," I said. Thank heavens, I thought. 

I had to hand it to Artie, though, because he really gave the program his ALL. 

He worked harder than he ever did before, and when I saw him three months later, he looked great. His whole body had filled out. His arms were thicker, this shoulders broader, and his chest was fantastic. He had gained 33 pounds of muscular bodyweight.

If you progress has been disappointing, then you've probably been training incorrectly. For the next three months forget about everything but going all-out on the leg routine we've discussed. I promise that you'll pile on muscular weight like you've never imagined. 

Work heavy . . . use auto-suggestion. Believe in yourself. Never miss a workout. Fight discouragement. Nobody ever died from tired muscles. Stick with heavy leg work and you'll bulk up. 

I guarantee it. 

Enjoy Your Lifting!