Train Like A Beast—Muscle Specific Hypertrophy
Workouts
By: Derek Charlebois B.S. CPT
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
hamstings 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
2. Leg Curl 3 X 6-10
3. 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.
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. His website is www.beastpersonaltraining.com.
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