In order to build the most dominant thighs in the bodybuilding world, Branch Warren follows three principles: pay attention to good leg muscle shape, large training volume and heavy weight! If you think you can meet the challenge, you can try his training plan.
At two o'clock in the afternoon, the temperature was 110 degrees Fahrenheit. Branch Warren is training at Mega Gym in Arlington, Texas. Branch Warren, winner of the 2008 Arnold Heritage Most Muscular Award, said: "This is a huge, dirty warehouse! There is no air conditioning! If it's hot outside, it will only get hotter inside!"
Warren was working his legs in the corner, and his roar could be heard outside the gym. Today, he loaded a barbell weighing nearly half a ton into the squat rack with such force that he nearly broke the bar.
He added so many plates to the leg press that he could only calculate the weight with a calculator.
His thigh circumference is over 30 inches. But after every leg workout, they swelled to another inch. The cruel training caused blood to flood in the veins of his thighs, as if they were about to explode.
Squat
2~3 warm-up sets
2 heavy weight groups, 5 to 8 times each, until failure
As the king of training movements, squats are the most basic long-block exercise. The training principle is simple: put as much weight on your shoulders as possible, squat down until your butt almost touches the ground, and then push yourself up to stand up. Make sure to keep your back upright and your chin parallel to the floor.
Groups, 20 times each
The third group is the weight loss group 20×20×20
The leg press machine is a giant showcase that you can fill with 45-pound weight plates to show off your strength. Lower the pedal to the lowest possible position, stop just before your buttocks leave the seat, use your heels to push the pedal forward. NoteMake sure to stop before the pedal reaches its highest point and the knee joint locks.
Walking with lunges
3 groups, 100 yards each
You can train your quads like crazy, but if your biceps are lagging behind, your legs will seem to disappear when you do side extensions. The best way to increase biceps femoris size and thickness is with lunges. When you're Warren, even the simplest walking lunge is a core exercise.
At the parking stop outside the gym, Warren picked up the barbell and walked back and forth the distance of a football field, three consecutive sets!
Super set of leg extensions and soft squats
3 groups, 30 times each
Now it’s time to sculpt your quads and biceps. This superset will totally swell your thighs!
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