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Specialized Leg Hypertrophy
Program |
Structure and Function: Muscles of the Thigh
The Quadriceps (Quads)
The quadriceps are the muscles of the anterior
(front) leg. As the name implies, the quadriceps are made up of four
muscles: the rectus femoris, vastus medialis, vastus lateralis, and
vastus intermedius. All four muscles insert into the patella and tibial
tuberosity via the patellar ligament and function in extension of the
knee.
Rectus Femoris
The rectus femoris lies deep to the other three
muscles of the quadriceps. It is unique to this group because it is the
only muscle of the four that crosses the hip. The rectus femoris
originates at the anterior inferior iliac spine (part of the pelvis) and
inserts on the patella (knee bone) and tibial tuberosity via the
patellar ligament. Due to this orientation, spanning the hip and knee,
the rectus femoris functions in hip flexion as well as knee extension.
Vasti Muscles- Medial, Lateral, and
Intermedius
The three vasti all function together in knee
flexion. The vastus medialis originates from the medial lip of the linea
aspera (which means it originates mostly on the posterior femur and
somewhat on the anterior aspect).
The vastus lateralis originates from the lateral
lip if the linea aspera and therefore has a mostly posterior origin.
This is why someone with a well-developed vastus lateralis is said to
have a good “outer quad sweep.”
The vastus lateralis originates from the anterior
and lateral surfaces of the femur. This muscle blocks the vastus
medialis from being in contact with the medial surface of the femur.
As mentioned, all four muscles of the quadriceps
function in knee extension, but the last 15 degrees of extension are
accomplished by only the three vasti muscles.
The Hamstrings (Hams)
The hamstrings are made up of three muscles on the
posterior aspect of the thigh; they include: the semimembranosus,
semitendinosus, and the two-headed biceps femoris. These muscles are
often underdeveloped compared to the quadriceps. This muscle imbalance
can lead to injury now and later on in life. A bodybuilder with
well-developed hamstrings allows stands out to the judges, at least at
amateur shows where athletes usually lack this development.
All three hamstring muscles, except for the short
head of the biceps femoris originate at the ischial tuberosity of the
pelvis. Due to this common origin and relatively common insertions, all
three of the muscles of the hamstrings, again except for the short head
of the biceps femoris, function as hip extensors and weak abductors. All
three muscles, including the short head of the biceps femoris, function
as knee flexors.
Semimembranosus
The semimembranosis is one of the two medially
inserting hamstrings muscles. This muscle lies just deep to the
semitendinosus, but can be clearly distinguished from the semitendinosus
on a cadaver or very lean athlete. The semimembranosus inserts on the
posteromedial aspect of the tibia.
Semitendinosus
The semitendinosus, the other medial hamstring
muscle, inserts on the tibial medial, just inferior to the tibial
tuberosity.
 Biceps Femoris- Long and Short Heads
The long head of the biceps femoris originates in
common with the semitendinosus and is joined above the knee by the short
head of the biceps femoris, which originates from the linea aspera on
the posterior femur. These lateral muscles unite into one tendon, which
inserts on the head of the fibula.
Along with extension of the hip and flexion of the
knee, the semimembranosus and semitendinosus are weak medial rotators of
the thigh and knee when the leg is flexed. Both heads of the biceps
femoris laterally rotate the knee when it is flexed. An interesting
point is that both of these heads participate in flexion of the knee,
but the long head may only participate in the beginning of the action
and relax when the leg is semiflexed.
Workout A (Monday)
1.
Squats 3 X 4-6
2.
Stiff Leg Deadlift 3 X 4-6
3. DB
Lunges 3 X 12-15
OR
3.
1-Leg Extension 2 X 12-15
3.
1-Leg Curl 2 X 12-15
Main Focus: Increasing the weight lifting on squats and stiff leg
deadlifts
Squats
Heavy squats build big legs. Have you ever seen
someone with small legs squat 500 pounds? Like I have been saying
throughout the book, exercises that allow you to place the greatest load
on a muscle often lead to the greatest growth. One can squat a whole lot
more than they can leg extension. The squat targets primarily the quads,
but also hits the glutes and hams.
It is my opinion that you should place you feet at
the width apart that feels most sturdy and comfortable for you. For me,
placing my feet about shoulder with apart is most comfortable and allows
me to target the quads the most. When executing the squat, emphasis
should be placed on keeping your back straight and not leaning forward
or backward as this can place undue stress on your lower back.
Stiff Leg Deadlift
Stiff leg deadlifts allow you to use a heavy load
to target the hamstrings. Some people have trouble targeting the
hamstrings with this exercise and say they feel it more in their lower
back. In order to increase hamstring recruitment you should bend your
knees slightly and during the eccentric portion of the lift, push your
butt backwards to stretch the hamstrings. As you transition into the
concentric phase of the lift you want to concentrate on contracting the
hamstrings and not just pulling the bar up with your lower back.
Lunges/1-Leg Extensions and Curl
Basically these exercises are done to hit each leg individually. One
could simply do more squats and stiff leg deadlifts, but those exercises
are very taxing and these exercises hit the legs differently. Leg
extensions and leg curls are single joint movements, which allow you to
isolate the muscles of the quads and hams respectively.
Workout B (Thursday)
1. Leg
Press 3 X 6-10
2. Leg
Extension 3 X 6-10
3. Leg
Curl 3 X 6-10
4.
Hack Squat 1 X 20 OR 1 X 6-10 dropset consisting of 3 decrements
in weight
No real explanation is needed for this routine. It
is a “lighter” routine done between the heavy squat and stiff leg
deadlift workout. This workout will allow you to create another stimulus
for growth without overly hampering recovery. Focus should be placed on
using a full range of motion (ROM) on all exercises. Instead of loading
up the leg press with plate after plate and performing ½ reps, decrease
the weight you put on the press and use a full ROM.
About the
Author!
Derek “The Beast”
Charlebois is an ACE certified personal trainer, competitive
bodybuilder, and holds a Bachelor’s degree in Exercise Science from The
University of Michigan. Derek is the Promotions Coordinator/R&D at
Scivation/Primaforce and is involved in coordinating promotions,
research
and development,
advertising, and marketing. Derek is an accomplished author with
articles on such websites as Bodybuilding.com, Bulknutrition.com, the
online magazines StrengthAndScience.com and MusclesAndCuts.com, and is a
contributing author to the book Game Over:
The Final Showtime Cut Diet
You’ll Ever Need!
Derek is available for online personal training; personal training
inquiries can be sent to
derek@scivation.com. His website is
www.strengthandscience.com
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