December 2003

The question-of-the-month for December comes from Dave in Australia, a 28 year old bodybuilder who has trouble getting his legs hard and separated.  His question is:

Dear Mike: 

I’m having real trouble getting hard, separated legs.  My upper body is lean, but my glutes, hamstrings, and quads are smooth.  How can I get ripped legs like you used to?

Dear Dave: 

Thanks for visiting my web site and submitting a great question.  Many bodybuilders have a difficult time getting their legs super ‘ripped’.  Here are a few pre-contest tips that I guarantee will help you to achieve separated and hard legs.  Please note: These tips are for the pre-contest phase, not the off-season mass-building phase. 

• Six weeks out from the contest start doing one mass-building exercise with 2 – 3 separation exercises per leg workout.  Good separation exercises are: lunges, step-ups, sissy squats, leg extensions, pull-throughs, leg curls. 

• Superset leg extensions with lunges every other leg workout. 

• Substitute front squats for regular squats 3 – 4 weeks out from contest. 

• Stop training legs completely 7 – 10 days out from contest (TRUST me on this one!). 

• In between sets squeeze your quads and hamstrings as if on stage, holding for 20 – 30 seconds each time. 

• Do not pump up your legs back stage prior to going on stage. 

Please note:  As you know, diet is a critical component of getting lean, so I am assuming your contest diet and body fat levels are where they need to be. 

Good luck, Dave, and I hope this information helps you in your next contest.  As always, don't forget to visit the Past Qs & As and my Training Tips section for more great tips and training info.

Until next month, train hard and stay healthy.

Mike Francois

Do you have a training question for Mike?  If so, visit our Ask Mike section and submit your question.

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.