Building Big Legs Top Bodybuilders Speak Out


Bodybuilding Leg Workout for Mass | Calum Von Moger

Video taken from the channel:



Video taken from the channel: VARYJER MOTIVATION


Top 3 Exercises for the Perfect “Quad Sweep”

Video taken from the channel: mountaindog1


Dan Rockwell MASS Builder Leg Workout

Video taken from the channel: Dan Rockwell


THIS IS HOW I GOT BIG LEGS | My Staple Routine.

Video taken from the channel: Eddy Active



Video taken from the channel: Juji & Tom



Video taken from the channel: Live For the Pump

Pre-exhaust with leg extensions “I like to start with these (leg extensions) as a way to pre-exhaust my quads before jumping into the heavy compound thigh exercises. Extensions are also great for building separation into the front of thighs. Be sure not to jerk or throw the weight up when performing these. Most bodybuilders started out as skinny people, but over the years they grew, and ended up with big muscles.

You can’t get big overnight, no matter what you do. It is said that most people use only 30% of their brains, well most people only use 30% of there muscles. You will need a leg press machine for this one, which typically means joining your local gym, but it’s one of the best pieces of equipment for developing big quad muscles. In other words, train your legs hard in the right way and you will see big results and there are many training principles you can use to build bigger, stronger quads, you just have to know how to use them effectively.

1. Squat. Simply put to build big legs, you will have to do some squats. Build BIG Legs without Squats #legpressmonster Ron Williams 476,676 views. 4:42.

The Top 5 Best Leg Exercises Duration: 9:50. SixPackAbs How To Build Muscle. While vertical pulling exercises like pull-ups are essential to building the V-taper, it’s important to remember that the lats aid in internal rotation.

If you overemphasize exercises that internally rotate your humerus, you’ll exacerbate caveman posture, round your shoulders, and minimize the top the “V” so to speak. The following tips will help you build big muscles, STAT — no steroids required. 1. Strength Train, Strength Train, Strength Train Unless you’ve been hiding out behind the treadmills for the last five years, you won’t be surprised to see this at the top of the list for boosting muscle growth.

You need to eat enough protein! A standard recommendation for muscular growth is to eat one gram of protein for every pound of bodyweight. For example, if you weigh 120 pounds, you need to get around 120 grams of protein per day.

Some good sources of protein are lean meats, eggs, greek yogurt and protein supplements/shakes. To get bigger legs, do leg building exercises such as barbell squats, leg extensions, and stiff-legged deadlifts. For these exercises, focus on intensity by using as much weight as you can lift with correct form for 10 reps. To build muscles.

Start with moderately heavy weights. Picking the right amount of weight to lift is important to build the right kind of muscle and avoid injuries. First, you need to determine your max-out weight: the heaviest weight that you can lift, at least once.

Use a spotter and find out.

List of related literature:

Repeat with the same leg for a full set of reps.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

Do all your reps and repeat with your other leg.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Statements like “I want my arms to be bigger,” “I want more size,” “I want to be more sculpted,” or “I want to change my body shape” suggest that the client wants to follow a program that will result in muscular hypertrophy or increased tone.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Repeat with your left leg after finishing the desired number of reps with your right leg.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Learn your reps and sets.

“Body for Life for Women: A Woman's Plan for Physical and Mental Transformation” by Pamela Peeke
from Body for Life for Women: A Woman’s Plan for Physical and Mental Transformation
by Pamela Peeke
Rodale Books, 2009

lower-body lifts, and upper-body lifts.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

build, and then contract and shorten the muscle against additional resistance.

“The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body” by Robert Donald Cooley
from The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body
by Robert Donald Cooley
Atria Books, 2009

Pyramid training outlined in option 2 seems to work best for bodybuilders who respond well to low repetitions.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

To add intensity to this exercise while maintaining the position achieved in step 2, lift and lower the top leg three to five times before lowering both legs in step 3.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

Do all your reps, then switch legs and repeat.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • This video is straight up amateur hour. We don’t want to hear his life story and we don’t want completely unedited footage of him lifting. Go over the workout, you know, like the title of the video claims to be about a leg workout. Low quality effort, downvote for sure.

  • I’ve seen some people who did 3 sets each of feet together. Medium width. And wide. Others just used the same stance as a jump. It worked either way

  • I used to work at a hourse training farm one day while on break I was looking thru an old copy of M&F a race house saw the spread on Tom Platz and began to weep.True Story

  • If your going to make a list of those who had the best legs and include the best from the past starting with Tom Platz(which is a given on any list for best legs) then you must also include: QuadzillaPaul Demayo, the Brazilian Leg Monster Luis Freitas and someone that most of you young kids no nothing about who had great legs for his time: Jeff King! You young ones have so much to learn about the some of the best in bodybuilding!

  • Big Rammy Really are you kidding me He has worst legs in Bodybuilding Industry, The best legs presented by Jay Cutler in 2009… OHH God I mean it was phenomenal body and Super legs

  • Lol black man genetics here….no matter how much legs I do…how heavy. I’ve changed workouts up, do one legged workouts, squats, deadlifts, lunges, leg press, leg curls etc….they just don’t get as big as I want them…and I carb up on leg day. I do legs twice a week and go hard. It sucks. I get jealous of white dudes legs because they’re always big no matter what. LOL oh well just gotta keep doing them

  • I’ve seen a couple of videos now including Clarence and the chemistry is amazing. Between Tom, Juju and Clarence it just works. It’s like this was destined to happen lol

  • This is got to be a joke there is way more to fitness than squats… That being said this dude squats are angelic… How deep he goes with 500 lb ������

  • Looking at squats by Clarence. I thought, shooting the hips back and then ending up with good morning was discouraged. May be at heaviest of loads this happens?

  • Man, you´ve got the most intelligent approach to the sport someone could think of. I´ve watched a lot of your stuff, your blend of intelligent new exercises with the drive and the power of “oldschool” is what i strive for.

  • It’s funny, males generally want bigger thighs while girls try hard to make their thighs slimmer. Lol, I was looking for slim leg workout and I found this ����

  • Clarence is a fool! He’s only working hams,lower back, and glutes. If he wants to just do squats then he should at least do front squat as well.

  • I think it has a lot to do with how wide your hips are vs how long your legs are because I’m the total opposite. feet close together with toes pointed forward always hits the outside more for me.

  • 11:58 here you can literally see that Clarence is powered by pistons and he is 100% mechanical parts
    You can literally hear the pressure of the steel…

  • A barbell on the front of your shoulders can be squatted without snapping up the back. A barbell on the back of the shoulders can snap up the back. The rogue safety bar shoulder rest attachment is better for back health.

  • Clarence or whatever his name is, is more of a powerlifter because powerlifters only care about weight and lifting heavy. He also only cares about weight and lifting heavy.

  • All your life you’ve never done more than 10 reps on a squat?  Nope.  What?  Mind blown!  Not 11?  Nope.  What?!  Ok one time I did 12.  Lmao!

  • Guys that thing that yo do, recording the savage set of squats while tom was doing fucking calves raises was hilarious, underrated humour >:(

  • Jaja nose por que ponen motivación si esa mierda la ASE cualquiera sus músculos son falsos se metió esteroides jaja farsante pero las consecuencias ahora las sufre.I. Jaja

  • Is it ok to eat after i workout, cause i workout in the morning and i don’t want to eat before i workout. I usually mix my pre workout with my protein shake, but don’t eat anything before the gym. Is that healthy?

  • You get pretty good results because You lift good weight, Good reps and you do it at a slow pace which will make your muscles get that Real good beat go get bigger

  • Squats never disappoint me John. Its like you say, there are no ‘miracle’ excerises that make it easy, so best learn to love the pain.

  • Whether he does steroids or not, you have to work your butt off to see these kinds of results. Steroids don’t just hand you muscle on a silver platter, all it does is allow you to work harder for a longer amount of time

  • I am fine doing leg presses (any stance), goblet squats (all the way down), bulgarian split squats, forward/reverse lunges, and leg extensions with no knee pain, but when I do hack squats the knee pain is out of control no matter what the stance. I can’t even do them it hurts so bad, which is a shame because I can really feel the quads or glute/hamstring (depending on stance) working on that exercise. Any advice?

  • I’m jelous…..legs are my weakness, I train them and train…but the results are not coming out…..grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr!!!! My calves are exploding, but the upper part as still not definition…any tips folks???

  • Amazing vídeos! I know that this video was two years ago but can you explain me ( if u can do in spanish) what Is the difference for striding with the long leg or short. Thank you i big hug from Colombia!

  • bro dont squat in those shows watch the left leg and the shoe folds in slightly that will eventually add strain on the interior knee. Flat shoes or barefoot. No foam shoes..Just a thought after watching your left knee buckle a little.

  • I do not agree with this video. I have improved my quads sweep with narrow stance hack squat and leg press, very narrow, feet almost touching each other. Also, according to Poliquin (…) parallel squats will target more the vastus lateralis, and ass to grass squat or one and half reps ass to grass squats wil targer more the vastus medialis and inner thights. And all this happened to me. best regards guys (by the way I am a 53 natural bodybuilder)

  • Did this leg day at home just switched out the leg press ( I ordered one just hasn’t come yet!!!!) for heels up trap bar dead’s! Just a brutal leg day!!! Thanks for sharing!

  • Look at his receding hairline, the pimples on his face, and the oily skin. The paper thin skin is also a giveaway. This guy is running steroids. Do not be fooled, you CANNOT do this guys workout and expect to look like him unless exogenous hormones are at play. Kthnx.

  • music is pure trash. great genes plus bad technique equals great physique. ugh.extensions will destroy ur knees eventually

  • 9:35 man, maybe you could use some proper load to show that full range of motion instead of keep loading heavy weight since this could be a tutorial video for those who just get into the gym.

  • @Dan Rockwell you are looking great! That workout looked brutal though!!! I’ve noticed in some of your workouts for your squats you use a bench at times; why is that exactly? Can you tell me the name of the sleeves you use during squats as well? I had knee surgery and squats kill my right knee! Keep it up!!! I’m so ready to see your results on the 27th!!

  • I thought the squatting dude was on roids. TURNS OUT THE TRUTH IS HE IS HALF ASIAN. The roid heas dudes with their bitjch interactions. My Third leg is bigger than all yours ahahha

  • I can’ watch a 16 minute video to find something that can be condensed into less than 5 minutes. Learn how to better edit. Also you are on steroids.

  • Why do people gotta hate on “steroids” its not like hes not using them properly and safely, he knows what he’s doing, all of the haters probably dont even lift, just stfu and enjoy the video!

  • This routine works, ima 170 pound 17 year old that went from squatting 315 to 405 in 10 weeks. I also was running a 4.88 40 yard dash prior to this workout and I am now running a 4.53. Dont skip the reps and don’t give up, the results will come.

  • Jesus christ ppl you see a well built dude instantly its Steroids!!!!…..hard work food and genetics have nothing to do with it right? Juiced or not…..dude works hard…type less, train more quit hating on ppl

  • I did this leg workout Friday. Still today Sunday my legs are sore AF. This workout was intense and I did it but my legs are dead AF.

  • Ummmm pretty much in fits of laughter this whole skit/workouts….. classic diffrence….. papapap “20 reps pfft no its like cardio” haahhahaab

  • High volume is the way to go. Don’t worry about the weight just keep going till you barely can walk. lol, I prefer drop sets 2 supersets. Whatever. works for you. Also, I prefer hammies done another day. After quads being obliterated, it’s very hard to do a hamstring workout as well with the same intensity?

  • When I do normal leg press I only really feel it in my tear drop area and it gets overworked. When I do seated leg press where you push more straight forward I feel it in my sweep way more. Is that weird?

  • You know what I hate is when them people take testosterone and get built real fast and try and make videos and try and say this is how you exercise when you really should say take testosterone and workout hard and all the body fat will go away and you’ll get built and do any exercise you want and it’ll work

  • looking at the rest of his body its obvious genetics are why his legs are big and why the fuck are u squatting in running shoes that have a big thick unstable platform smfh ����‍♂️

  • This savage. I’m quitting powerlifting for 3 months for Hypertrophy for the first time in life. You got crazy legs as a natty so I must try this workout. Lol. Mad volume but let’s see what happens

  • heavy training! cool Dan, where is the video making the measurements of the thigh, calf… I liked the whole video, congratulations

  • Smith machine is super underrated.. But look at Yates’ legs, he built those up with the SM squats you are talking about here! Also, if you don’t have a Hack machine in your gym, you can use the SM again to do hacks, just put your heels on a plate, board, or mat and go all the way down to where the bar is in the very bottom. I like to sit on the bar so I get a dead stop. I find I can hit it on the SM but I can’t do it with a free bar, as my hams push the bar out of the way generally. Great stuff!

  • Question… Do you believe in the his a I’m hitting a muscle multiple times per week of just a simple hit a muscle group hard once per week?

  • This guys a beast. Love the workouts.

    I’m natty, so for natty guys just do less work/less sets to get good results. This is an excellent routine overall.

  • I have massive quads and squat 495 for deep reps, this is the second video of someone I respect mentioning that straight back shallow squat, I’m definitely going to give it a try as the sides of my quads don’t seem to match the overall circumference

  • I see in so many videos the actual bodybuilders don’t always do the full motion…. Is there a reason or is it just because they are lifting ridiculous amounts of weight

  • How can anyone put a thumbs down for these videos ��, always a wealth of knowledge and talks as if he’s your best friend, You need to do a seminar in the UK ����

  • Stop writing steroid all over here. It’s not steroids. It’s those piercings on the nose and ear that did it. Accupunture gives you mass

  • Very Nice and Informative Video, that is why i always start my leg day workout and put a lot of focus on barbell squats because they are primarily responsible for building excellent quad sweep, i myself have been squatting for more than 6 years with more than 100 to 200 reps on leg day (different leg exercises combined including two starting warm up sets of 25 25 of barbell squats) and by the grace of God able to maintain proper quad sweep. Proper form and depth in the hack squat like you’ve appropriately shown in the video puts a lot of pressure on the Vastus Lateralis (Outer Quad Muscle) and finally last but not the least leg presses for building explosive power in your legs. Thank You very much Mr.John Meadows for sharing this info with us. KEEP IT UP…


  • Pure and simple. I came here looking for input on foot placement. Everyone has been telling me I was doing it wrong. I used to do it your way, and my legs were A LOT bigger. I’m going back to what i know and what works!

  • My outer quads are too developed and my inner quads are lacking!!! Any advise on how to target inner quad directly to catch up to outer?

  • I’m a Youtube fitness channel junkie and this is by far the best and most informative channel out there. I love Mr Meadow’s cerebral approach to training. Here’s to a future 1 million subs!

  • We hope if You could make real Calves Motivation of these big calves athletes:

    Flex Lewis, Dallas Mccarver, Lee Priest, Mike Matarazzo, Justin Compton, Dorian Yates, Nasser Elsonbati, Ben Pakulski, Jeff Long, Steve Kuclo, Branch Warren, Jay Cutler.

  • As always good video John.If you find a hacksquat whereby you can adjust the footplate,you have a bit more options to hit the quats from differend angles i believe,but not directly the sweep more like front and overall.

  • Very helpful video. I was wondering if you could help me in giving me a vote? I’m in a competition to become ms health & fitness 2019. I’m pretty close to not make top 20 and would appreciate any help:)

  • So, on the Smith machine. Feet out in front. Do you go deep or can you go about as deep as you went on that? I always thought that you had to go really deep on the Smith machine squat.

  • I think there’s nothing fancy about legday.Keep it simple and workout hard.I use high and low reps every workout,cause i figured out that low reps and high weights are not enough to build the best legs.But that’s only my opinion, i mean everybody’s different.

  • This video is how a conversation would go between my 15 year old self and my 23 year old self. All I used to get about was a pump and doing 17 exercises for quads now all I do is squat and DL lol

  • I really don’t like knee straps doing squats, they caused me the worst pyriformis pain cause the knees with strap can hold a lot more load than the lower back/glutes muscles can. Just to share my experience, I prefer lift less weight without straps and build up strength on every chain ring instead of using external articular help.

  • Mountaindog, first of all, you and your channel are amazing, and thank you for all the sick free information. But is there any negative( or difference) to using a seated cable machine leg press as opposed to the standard incline leg press, because I can’t find a lot of information on the seated straight leg press, but is much easier on my lower back

  • WHAAAAT???? Squats build your legs?????? No magic exercises??? What’s going on JM ��
    You know what, why make it complicated?
    Dude love your channel ����

  • Ive got great quad sweep naturally but I always feel way more activation in the VL in the bottom 10% of the movement with a really controlled change of direction. I think too many people want to get out of the bottom too fast cause lets face it, it sucks! I feel like bouncing out of bottom just uses joint, tendon and ligament elasticity too much.

  • Phil Heath does not belong to this list, Mostafa Mohammed does, also Roelly just lacks the details, even tho he does hace the size, but why Phil?

    Anyways, i liked the list overall, if you had included Pakolki’s and Frankhouser’s calves, it would have been even more complete.

  • Mas Oyama:
    “If you have something hurts, then this is your weak point and it should be trained 2 times stronger.”Charity collecting on the equipment-WebMoney WMID 879329632430 Z721659873225



  • why is roelly in this list? Don’t get me wrong, he’s enormous, but his legs aren’t that big compared to Akim Williams and many others…

  • That old leg press video you put up for quad sweep (going back a few years now haha) was the first time I could ever feel my lateralis specifically contracting. Going to have to implement these as well!

  • I love this video, but it makes me feel bad about myself cause I actually use some of those machines at the gym. Feels weak man:(

  • Majority of the gyms are all full of steroid users if it was that easy everyone would look amazing someone will say something who’s natty nothing against but steroids are just the cherry on top

  • Big fan here man but those shoes don’t look very good for squatting or leg day for that matter haha. It was kinda messing up your form. Nice shoes tho

  • Пиздец че могу сказать, в реальной жизни о никому не нужны, я занимаюсь воркаутом потдержите канал ребята

  • “Before we get started, two things: a lot of sweep is in your genetics, and also your legs aren’t big enough to worry about sweep yet. Anyway, here we go…”

    Thanks John! Telling it like it is lol!

  • I love this series, Calum is awesome and hilarious and the filming is excellent! Great job to everyone involved, I would love to see another made with Calums currently goals.

  • I agree that slight changes in your foot positioning goes make a difference, close stance definitely does hit the outer quad, I’ve noticed a huge change when going that.

  • Does bodybuilding and acting but doesn’t want to be compared to him? Probably should have thought about that before you played him. He is a beast but clearly not the brightest.

  • Thomas Steven Plat’z quadriceps look even bigger off stage, working out. You really have to admire his legs, work ethic, and mindset.

  • When do you even go to work? People have to work and stay sharp at the same time. Do that then talk about getting fit and reaching the food any time you want

  • May I ask what do you do for a living?I really love bodybuilding and want to be one like u my whole life but don’t know what job to have to afford all my food?