Bodybuilding Schedule | Do You Understand This One Vital Key To Building Muscle?

Thursday, September 2nd, 2010

Here is one secret to adding great slabs of muscle all over your body that I wished I’d picked up on years ago. All the great physique champions did this, and I can almost guarantee that there isn’t a single successful bodybuilder who didn’t use this technique, even if they didn’t know what they were doing when they were doing it.

It’s simply this – never miss leg day.

If you’ve read much about muscle building, you often here the top bodybuilders say “Leg day is the hardest”.

This is because the leg muscles are the largest muscles in the body, and the fastest way to get big is to build up your largest muscles first. In gyms all over the world, amateur and recreational bodybuilders are treading water because they’re wasting valuable time doing bicep curls.

The leg and back muscles make up around 70% of your entire muscle mass. Therefore it makes sense to concentrate on building up the legs and back. Think of it in simple maths terms – if you were to gain 10 pounds of muscle, then around 7 pounds will go onto your legs and back.

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You can’t possibly gain 10 pounds on the biceps muscle, it’s too small. Even if you could, you’d look ludicrous because you’d have massive arms and a tiny lower body. You wouldn’t be a big man – you’d be a small man with huge arms.

As well as that, it’s much harder to hold onto those type of muscle gains over time. But if you add pounds of beef to the legs and back, those type of muscle gains are the type that are much easier to keep permanently.

This doesn’t mean that you shouldn’t do any upper body training at all – but when you plan your routines out, they should always be built around one or better still two major lower body compound movements.

Another old phrase you often hear is “To get big you need to lift big.”

Unless you’re some sort of genetic freak, the exercises that allow you to lift most weight are the major lower body compound exercises, like the squat and the dead lift.

Most of us find that we can dead lift, or squat or leg press far more weight than we can bench press or overhead press. That must mean that the best chance of us “lifting big” (which will build more muscle) is to do the dead lift, squat and leg press.

I hope this makes sense – it’s a crucial part of muscle building.

In fact you can train your legs and back very effectively in less than one hour a week. If you pick the leg press and then the squat or the dead lift (doing all three may be too tough), and train them hard and progressively once a week, you can really transform your body in a very short time.

These three exercises, especially the squat and dead lift, really target the back muscles as well as the legs, so that means you’re covering 70% of your muscle mass when you do them.

So if you can devote one measly hour a week to training two movements that target 70% of your muscle mass you’ll be right on track to become the best that you can be.

In the future, make sure you plan all your bodybuilding routines around your leg and back muscles and watch your body respond.

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