Proportion, Shape, Muscularity - Earl Maynard (1960)

 

Editor's Note (Peary Rader): Proportion, shape and muscularity are sadly lacked by many bodybuilders, especially some who are aspiring to be physique competitors. The modern trend towards huge arms has blinded their view of a balanced development or thigh muscularity, which, if not scientifically exercised can rob you of your greater potential. 

Earl Maynard

It is an established fact that leg work is not exactly the favorite training program of many weight trainers. Such is understandable, due to the sweat, toil and general hard work attached. 

But let me say here and now, that you can never ever hope to reach your best unless your thighs are in proportion to the rest of your physique, and have shape, muscularity and power. 

There is definitely no easy way out if you hope to be your best. You must make up your mind to work hard on your thighs, with a well balanced and comprehensive thigh program which will give you an overall championship thigh development. 

Some have been fortunate to inherit a good basic thigh formation, others due to participation in various sports, have been able to acquire other basic qualities which have served them in good stead prior to taking up weight training. Such men possess really outstanding thigh development and are stamped in aa different category to the other unfortunate ones who, like myself, had to sweat really hard for every solitary half inch. 

However, by applying scientific training, and a desire to really work hard, there will be no reason why anyone cannot develop legs of an outstanding degree. 

It is amazing the number of weight trainers, and particularly advanced bodybuilders, who solely rely on squats to give them better leg development. You must employ a varied leg development program which will exercise the large thigh muscles from every angle. 

As you probably know, the thighs consist of the largest and strongest muscles, which will of necessity have to be worked hard and heavy, coupled with variety. Great as the full squat is, it will never produce a completely well balanced thigh development on its own.

Strength is also an important factor in leg training. In fact, you will never acquire good strong muscle parts unless you use heavy weights. Muscles that are not strong and are only for "showy" purposes are useless.

In addition to a well balanced exercise program, repetitions should also vary. High, medium and low reps should all form part of the ideal program, which will combine size, shape and definition.

The following is the program I used to increase the size, produce all-round shape and also strength. Being a hard gainer on the thighs, I think my experience should be of some help to bodybuilders who are in similar circumstances. 

It has been said that one inch gained in thigh girth is about five pounds of added bodyweight. I know of several bodybuilders who gained several pounds when on heavy leg routines. So really, the benefits derived from leg training can be as follows: weight gaining, chest development, better thigh development, and better health resulting from the better circulation and lung expansion. 

The first exercise is the Full Squat

After a warmup of 15 reps with a light set, you can please turn to page 42, no . . . wait . . . you can branch out with a fairly heavy set of 12 repetitions. Gradually work down in reps, and increase the poundage until you finish off with about 5 reps of near limit poundage.

A very good idea with which you can increase your chest size during squats is -- after each set of squats, replace the bar in the stands, then face the bar, holding with a wide grip. Keep your hands extended straight, so that your feet can be forward under the bar. Now press down on the bar, breathing deeply, and lift your rib box as high as possible, exhale, and repeat. The pressing down on the bar gives force for extra deep breathing. [There's more on this blog about the "Rader Chest Pull" if you search]  

Altogether, 4 work sets of squats, and 4 sets of breathing pulldowns.  

Exercise Two -- Front Squat 

This exercise is great for shape and power and is advantageous to men who are Olympic lifters. I performed 3 sets of 10 repetitions, and again I used the breathing exercise previously outlined. I also preformed 3 sets of 15 reps of leg curls between the front squat sets. 

Exercise Three -- Hack Lift

A machine is very useful indeed, but if you don't have one you can perform the exercise in the following manner. Stand with your heels on a block, with a loaded barbell held at the rear with a reverse grip. Now sink down to a position about parallel, making sure the barbell is kept close to the rear of the thighs throughout the entire movement. 

I prefer to use a moderate weight and perform the exercise correctly, rather than using too heavy a weight will loose form. This exercise gives great shape and muscularity to the front of the thighs. 

3 sets of 10 reps. 

Calf Raises end the routine. I performed up to 6 sets of 20 reps, using a high block for maximum stretch. 

There are several other good leg exercises which could be used, but the above are the ones which I used, and which have given me most benefit. Do bear in mind that such a routine with such hard work involved demands good nutrition if the desired results in health, strength and physique are to come about. 

[I saw Earl Maynard wrestle a few times as a kid, saw him in street clothes up close too. First guy I ever saw do a pec bounce. A little later I caught a glimpse of a muscle mag on a stand and soon had a plastic weight basement paradise . . .]

Enjoy Your Lifting!