If you want big thick wheels, you need to see how Ben Pakulski and PJ Braun train legs. Legs is a huge factor when it comes to fitness & bodybuilding. You don’t want to be one of those guys who are all upper body with skinny chicken legs now or do you? Watch these videos & you’ll see how to grow that lower body. Leg Training 1 Leg Training 2 Leg Training 3 Leg Training 4

My take is you need to train legs to help balance your body out. When you train legs, you should rest the legs for at least 2 days before you can work out legs again. I’ll give you guys & girls a treat. Here’s one of my workouts for legs. Make sure you do 1-2 warm sets before you start this workout.

Lying Leg Curls: 5 sets of 10 reps

Superset with Leg Extensions: 5 sets of 10 reps.

Single Leg Leg Press: 4 sets of 10-12 reps

Hack Squats or Front Squats: 7 sets of 10-12 reps with 30-40 seconds rest between each set

Walking Lunges: 3 sets of 10-15 reps with each leg.

Deadlifts: 5 sets of 8-10 reps

Single Leg Curl: 7 sets of 10-12 reps with 30-40 seconds rest between each set

Seated Calf Raises: 4 sets of 20-25 reps

Standing Calf Raises: 4 sets of 15-20 reps.

I hope everybody wants to work out those legs & see what I’m talking about.

In an ideal world, we’d all have time to start the day with a lovely warm-up and a half-hour of uninterrupted stretching. In the real world, lots of people skip out of the stretching at the end of aerobics classes and we run, run, run, right from the running path to the shower and off to work, without taking necessary cool-down time. Minimally, you should stretch twice a week to keep your muscles limber and your mind relaxed.

There are many sources that vary on how long you should hold your stretch. The most common datum is to hold your stretch for 10 - 15 seconds before your workout. After your workout during the cooling-off period, you can hold your stretches longer up to 30 seconds. But, keep in mind that stretching is to lengthen the muscle to the point of gentle tension. Bouncing up and down while you stretch is not conducive and can tighten the muscle and even cause pain. Listen to your body because stretching should never hurt.

If you want those big cannonball caps that makes your V-taper come out, then watch this video and see how you can get those big broad shoulders. DB Deltoid Training.

My take is use these exercises in your workout to enhance your physique.

Some valuable advice comes from Dr. Ben Kim at www.drbenkim.com on the subject of how to be your own best doctor. You can find out how you can prevent disease and deal with health conditions with simple food and lifestyle choices. 

Dr. Kim advises:

Gain knowledge of how to choose nutrient-dense foods. That means no process food. Eat your fruit and vegetables!

Learn about the critical roles that fresh air, clean water, some exposure to sunlight, physical activity and proper physical and emotional rest take part in determining your health state. 

Learn how negative emotions can cause physical damage to your cells.

Most importantly, apply all of this knowledge to your life without hesitation - be your own best doctor. You will save on your medical bills too.

For those guys & girls who want great seperation & a great outer sweep, check out this video & you can see how to do them right. Leg Extension

My take is Leg Extension are a great finisher or a great starter to pre-exhaust your legs.

Here’s Timmy Corscaden and Andrea Giacoma. They’re in the trenches training shoulders 1 day after the 2008 NPC Eastern USA. Don’t be distracted by Timmy’s Tattoos. In The Trenches

My take is watch the video, you may learn something.

This video shows you how Big Nasty Ronnie Coleman is. He’s a freak of nature. Hands down, one of the best bodybuilders ever!!!! Big Nasty Ronnie Coleman

Most bodybuilders like this stretch as the concluding hip flexors stretch since it’s so relaxing and really loosens the muscle group.  One starts by lying on their back, using a mat or padded carpet to support the back.  Slowly and steadily draw the right leg slightly up and you bring your heel to the hip.

At this point, reach over and grab hold of your shin or the area inside, behind the knee and easily pull the leg to the torso. Remember to breathe easy and naturally.  It’s best to hold the stretch for at least 30 seconds, making sure to do the same stretch on the other leg.