Variety is Key For Legs

PRO TRAINING PARTNER: MERIZA DEGUZMAN



Variety is the key for complete leg development
August 5, 2009
FLEXONLINE.COM

For Meriza DeGuzman, the 2009 IFBB California Pro Figure fourth place finisher, having great quads, hams and glutes means doing more than just one or two exercises on leg day. DeGuzman employs a wide variety of movements, utilizing varied foot stances to hit the most complex muscle group in the body from every conceivable angle for complete, all-around development.

DEGUZMAN’S LEG TRAINING TIPS

• “I’ve learned that training my legs all year helps preserve their shape during the long competitive season of the IFBB Pro Figure circuit.”
• “I do the leg presses with my feet high to target the hams and glutes more, and I vary my foot width.”
• “I alternate doing sets of hack squats with my feet close together to hit the outer thigh sweep with my feet wide to hit the inner thighs and ham/glute tie-ins.”
• “Walking lunges in the gym parking lot with a 50-70 pound barbell on my shoulders is a great finishing movement.”

<TABLE style="COLOR: #000000" cellSpacing=0 cellPadding=5 width="50%"><TBODY><TR><TD style="BACKGROUND: #b10b1c; FONT-WEIGHT: bold" colSpan=4 align=middle>DEGUZMAN’S THIGH ROUTINE


</TD></TR><TR style="BACKGROUND: #000000; COLOR: #ffffff; FONT-WEIGHT: bold"><TD style="BORDER-RIGHT: #ffffff 1px solid">EXERCISE </TD><TD style="BORDER-RIGHT: #ffffff 1px solid" align=middle>SETS </TD><TD align=middle>REPS </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Leg extensions </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3 </TD><TD align=middle>15-20 </TD></TR><TR><TD colSpan=3>superset with </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Leg curls </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3 </TD><TD align=middle>15-20 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Squats </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3 </TD><TD align=middle>30-10 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Leg presses </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3 </TD><TD align=middle>20 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Hack squats </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3 </TD><TD align=middle>20-25 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Leg Curls </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3 </TD><TD align=middle>15 </TD></TR><TR><TD colSpan=3>superset with </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Stiff-leg deadlifts </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3 </TD><TD align=middle>15 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Walking lunges </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>1 </TD><TD align=middle>100 yards</TD></TR></TBODY></TABLE>

That's a pretty good leg workout. I did similar stuff when I did quads and hams together. I love splitting them up now that I've done that