Stick legs, big ass. It’s not exactly the look that many of my clients are going for. But unfortunately for many who are training both for physique / aesthetics, as well as strength, it can be the end result of a program that focuses primarily on low-bar squats and deadlifts.
If strength is the only goal, then it is really no big deal how your physique responds to a given strength training program. But for many of my clients, they’re looking to get stronger and build up a set of quads and hamstrings that have a more visually more impressive look.
They’re trying to avoid the “turnip” syndrome where the main area of growth becomes the ass and the upper portion of the thighs, with very little development around the lower portion of the thighs.
The “turnip” look has two main causes: genetics and exercise technique. Unfortunately you can’t really control how you are put together. People’s physiques respond differently to the same set of stimuli, and that is just a fact. You can make a muscle bigger or smaller, but you can’t change how that muscle is attached at it’s origin and insertion or the length of your segments, and that is what primarily determines the “shape” of a muscle.
You can’t “reshape” a muscle, but you can develop it fully or partially, and to some extent this will change it’s outward appearance or “shape.” We see this with the pecs all the time….adding the Incline Press to an already large chest built on the Flat Bench Press, will change the outward appearance of the chest by fully developing the clavicular head of the pecs or the “upper chest.”
You can do the same thing with the quads and hamstrings by making a few tweaks to your exercise selection.
First, I suggest training the lower body 2 days per week in the routine I’m going to suggest. The volume is such on each training day that you’ll need 2-3 days between each session in order to train effectively at each session.
Session #1 will occur on Monday and Session #2 on Thursday (or whatever days work for you). I’m going to suggest that the 3-day break be scheduled after session #2, as it tends to be the most soreness producing of the two sessions.
Session #1 will be called “Squats and Hamstrings.”
In today’s session we’re going to start with Heavy Low-Bar Squats, the primary strength movement for the total lower body. I suggest reps be kept in the 3-8 rep range for multiple sets across. Although the focus of today is on hamstring training, by starting the session off with Squats, we ensure we get plenty of quad stimulus today as well for a more complete workout.
The second exercise for the day will be a Deadlift Variation that really emphasizes the use of the hamstrings. My four favorites would be the Stiff Leg Deadlift, the Romanian Deadlift, deep Goodmornings, and weighted 90 degree back extensions. Rotate between 2-4 of these exercises and keep reps in the 5-10 range for 3-5 sets. Use strict form on each exercise and keep pressure/tension on the hamstrings during these movements and off the lower back as much as possible. The back MUST be locked into tight extension during each set to accomplish this.
The third exercise of the day will be a lying or seated leg curl with a full range of motion. Use a moderate weight and feel the stretch at the lower (distal) end of the hamstring. Use higher reps on these (10-15) and focus on pumping as much blood into the hamstring as possible. It’s imperative you focus on the feel of this exercise and not just horsing the weight from point A to point B. Try and get 50-75 total reps of this exercise
If you are super into the vanity aspect of training, finish today off with some calf training for a killer pump across the entire backside of the lower body.
Session #2 will be called “Deadlifts and Quads.”
Each day will start with Heavy Deadlifts, although you can rotate in variations of the Deadlift at your discretion. Good variations include Deficit Deadlifts, Block/Rack Pulls, Snatch Grip Deadlifts, or Banded Deadlifts. Like session #1, we want to get a complete lower body workout today and starting the quad focus day with deadlifts ensures we get plenty of posterior chain work.
Exercise two will be one of 3 squat variations: High Bar Squat, Front Squats, or the Hack Squat Machine. Whichever you choose, take the exercise DEEP. Below parallel. This is what will ensure maximal quad development, including the lower portion of the quad above the knee, commonly referred to as the “tear drop.” I like sets of 8-10 here, although you could go higher than this (12-20) on the Hack Squat or High Bar Squat, or lower than this on the Front Squat, since the rack position is difficult to maintain for high rep sets. If you fry your lower back on the Deadlifts, you could also Leg Press for exercise two, but I think it’s less effective than the other 3.
To finish today we’ll do several sets of high rep leg extensions (15-20 reps) with a full range of motion. This means to try and set the machine so your quads are stretched at the bottom of each rep, and your feet go as far underneath the seat as is allowed. Don’t worry too much about weight here. Just drive as much blood as possible into the quads, focused on feeling the contraction in the lowest portion of the quadricep. You’ll have a hard time walking after this is done.
If you are not used to this type of training, you will experience some almost immediate growth from the high rep isolation type work. This type of training should be accompanied by a very high volume of water consumption and a moderate to high consumption of carbohydrate throughout the day, but especially in the pre and post workout period.
If you think that “pump training” is a myth, I invite you to give this routine a try for several weeks and see if your mind isn’t changed.
Example Routine
Monday
- Low Bar Back Squat 3-5 x 5
- Stiff Leg Deadlift, RDL, or Goodmornings 3-4 x 8-10 (every 4th week deload with Weighted Back Extension)
- Lying or Seated Leg Curls 3-5 x 15
Thursday
- Deadlift 3-5 x 5
- High Bar Squat or Hack Squat Machine 3-4 x 10
- Leg Extensions 3-5 x 15-20
