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Jeff King's Animal Leg Training!

"Of all the bodybuilders you've worked with, who showed the greatest potential?"

Without hesitating, Bob Gruskin replied, "Jeff King." He also tells me that Jeff was one of the hardest training athletes he's worked with (although Defendis takes the top spot there).

JKing02It's rare for potential and work ethic to meet in one lifter, which is why there are so few men like Yates or Coleman. The third ingredient "luck" was the one factor Jeff King lacked. His untimely rise in the turbulent politic waters of bodybuilding kept him from capitalizing on the other two traits.

But during his time in the sport, King built a physique that still earns respect today. With his permission, I am sharing some of his routines and pointers from his (now out of print) "Leg Training Manual."

According to Jeff, for best gains:


1. I suggest cycling your workouts to avoid overtraining. A series of light, moderate and heavy days is recommended. I have found that one maximum day every two weeks works well for me. On these days, I go for personal records. In setting up your schedule, you will have to take into account your personal recuperative abilities.


2. Thoroughly warm up before handling heavy weights. Before doing any heavy movements, I warm up with a couple sets of leg extensions and front squats.


3. Always take each movement through a full range of motion.


4. Do each movement in perfect form.JKing10


5. Do not forget to resist the movement on the way down for negative emphasis.


6. Rest no more than ninety seconds between sets. Keep moving to keep the intensity high.

 

OFF-SEASON LEG TRAINING

Front Squats

3 sets of 8 reps

Duck Leg Press

4 sets of 8 reps

Hack Squats

3 sets of 8 reps

Leg Curls

4 sets of 10 reps

Standing Leg Curls

2 sets of 10 reps

Standing Calf Raise

3 to 4 sets of 15-20 reps

Calf Press

3 sets of 12-15 reps

 

 

 

Another excellent leg training program is my Powerlifting Squat Routine. You should emphasize the typical

JKing04

back squat with a two-by-four under your heels. Maximum poundages in pyramid sets can promote excellent size and strength gains. Along with the back squat I use the Duck Leg-press (also in a powerlifting-style pyramid). I have found that alternating my normal off-season routine with the following power schedule works well.

The first few sets act as warm-up sets which prepare you for your final maximum sets. Sample weights are listed. Always attempt to surpass your previous record weights. Keep in mind that you'll be training at a slower pace than in your normal routine.

 

 

 

 

 

 

 

POWERLIFTING SQUAT ROUTINE

Back Squats

6 sets of 12/10/8/6/4/4 reps

135x12

185x12

225x10

315x8

405x6

495x4

495x4

Duck Leg Press

4 sets of 10/8/6/4 reps

400x10

500x8

600x6

700x4

Leg Curls

3 sets of 10 reps

straight sets, no need to pyramid these

JKing07 JKing08

JKing09

 

 

 

 

 

 

 

 

 

 

Go animal in your leg workouts!

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