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Mountain Dog Enormous and Strong Legs.docx

Mountain Dog Enormous and Strong Legs.docx

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Published by Âdâm Jônês

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Published by: Âdâm Jônês on Dec 21, 2012
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07/04/2013

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Enormous and Strong Legs: The MountainDog Way
 
by John Meadows CSCS, CISSN
 
Question: How many people at your gym have big, thick, nasty legs?What about on-stage at the last bodybuilding contest you attended? While I can'tspeak for everyone, I can say that in the last several shows I've been to, there hasn'tbeen many.Why is this? Is the ability to build impressive wheels something you either have ordon't have, genetically? Or, do people not know how to squat? I'm going to tell youwhat I think the reason is later on, but first let me begin by introducing myself to theTestosterone audience and give you a little background on who I am.My name is John Meadows, and I've been fascinated by looking massive and rippedfrom a very early age (I think I must have eaten paint chips as a kid). I startedcompeting in bodybuilding contests when I was 13 years old, and went on to winlocal, state, and regional bodybuilding titles, and recently have placed high in nationallevel contests.I'm a big believer in not only having "street" knowledge, but also being formallyeducated. I have a Bachelor of Arts in Health and Fitness management, and my CSCS (Certified Strength and Conditioning Specialist), and CISSN (Certified by theInternational Society of Sports Nutrition) accreditations.I've studied under Louie Simmons, the best powerlifting coach in the country, andhave been in partnership with Dr. Eric Serrano for over 10 years, learning from him. Inow run a nutrition and training website and do my best to balance that with having 21-month-old twins and a day job working at a bank.
Mountain Dog Training
 But enough about me; what is this Mountain Dog training stuff? Mountain Dogtraining is what I call an intense set of exercises, rep schemes, and techniquesdesigned to push your body to new levels by not allowing it to adapt to old levels.
 
If you're looking for a '10-minutes a day' type of solution, or something that you mightfind in an infomercial, then you're going to be disappointed. The number oneprerequisite for training progress is increased intensity so prepare to train hard.  I'm going to take you through the key concepts that drive my leg training program andif you're unsatisfied with your own set of wheels, I'd like you to give it a shot. I'veprovided some examples of leg workouts at the end of the article that I think you'll enjoy
 — 
in a sick sort of way, that is.
Key Concepts
 
1.Execution of the Set = High Intensity
 There are five concepts that I incorporate into nearly all my leg training workouts:
• 3
-second descents
 — 
If there's one technique that has given me the most legmass/size over the years, it's this one. It all started in the 90's when Dr. Eric Serranoand Charles Poliquin were talking about TUT (Time Under Tension). I remember Erictelling me the optimal time to produce hypertrophy was 50-60 second sets and Iimmediately applied that to my leg workouts. Well, it worked
 — 
big time.That said, I found that I don't necessarily buy the limit of 50 or 60 or 70 seconds forhypertrophy. Your body can and will adapt to anything you throw at it if you don'tmix it up. With that in mind, I began incorporating the occasional set that took 2 to3
minutes
. I'd get on the leg press and, using a fairly heavy weight, do these until mylegs felt like they were going to burst into flames.These 3-second descents are used on four primary exercises
 — 
leg presses, barbellsquats, hack squats, and stiff-legged deadlifts. We'll use them on other exercises onoccasion, but these four turn into pure nastiness when you use this technique.Check out a video on the right for a demonstration.
• Partial reps — 
Many of you are likely familiar with 21's, the classic biceps partial-rep training sequence, but there are effective ways to employ partials on specific legexercises, too.My absolute favorite lower body partial reps exercise is the leg (hamstring) curl. Thepartials are done out of the extension portion of the movement (with the legsextended), not the contracted; so you may do 15 full range of motion reps and thenadd in anywhere from 8-25 partials at the end.
 
The pump you'll get is incredible, and when you move on to quad training, you shouldnotice a huge difference in how good your squats and leg presses feel. These are to beused on leg curls, leg presses, and leg extensions, and for a demonstration, check thevideo on the right.
• Constant tension with heavy weight for high reps — 
I learned this from a Tom Platzseminar in the late 80's. Somebody asked him how he got his legs so massive andstrong, and his reply was that as lifters we often get focused on heavy weight for lowreps, or lighter weight for high reps, but the correct way to achieve
extreme
size, wasto use heavy weight for high reps.Now this is obviously very intense, so you have to be careful. You can't get under asquat rack and try to do your max weight for high reps, unless you want to dump theweight or worse, get injured. In fact, I recommend you do
not
use this on barbellsquats, period.I took this tip a step further and noticed that I got very good results with this stylewhen I didn't lock out all my exercises, but rather did a pumping or continuoustension style. I know this isn't a new idea
 — 
Joe Weider invented all this stuff, right?
 — 
but constant tension with heavy weight for high reps produces incredible intensity.I use this technique primarily on leg presses, machine-type squats, and Smith machinelunges.You have to be careful to not overdue this. One set properly performed on leg day isall you need (along with the rest of your lower body workout). This is the number onetechnique where pain tolerance comes into play. How far can your mind allow you totake your set? How much pain can you withstand? The answers will determine theeffectiveness of this protocol.
• Rest/pause explosion — 
This is a great way to develop raw strength and adductorsize. I noticed that my inner thighs/adductors were getting thicker, as were mytraining partners when we began to go rock bottom on certain movements, pause, andthen drive them up as hard as we can. I helped a gentleman prepare for the Mr. USAlast year and he started employing this technique in nearly every workout, and it wasamazing how his inner thighs looked after six months.We used this technique with squats at Westside Barbell in Columbus when I was therein the 90's and the resulting increase in leg strength was nothing short of phenomenal.Louie likes to do his famous 8 sets of 3 on speed squats, and he's developed some of the strongest guys on the planet. I simply added some reps, and voila, huge innerthighs.

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