A few more arnie - huge- high volume legs .... !!!
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Strong as an Oak: an authoritative retrospective of Arnold Schwarzenegger's training program—every bodypart, every exercise—from the last 35 years of muscle & fitness - BY - Joe Wuebben
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In his early days, Arnold's leg-training protocol suffered from two critical pitfalls: Disuse and, as Joe Weider called it, primitivism. The former was pretty straightforward--the young Austrian didn't train legs at all his first year of bodybuilding. After finally clueing in to his lower body, he went overboard, even going so far as to train legs every day for a year, doing 10 sets of squats and 10 sets of leg curls each day. Not surprisingly, he wasn't satisfied with the results.
His primitive ways were most reflective in lifting "retreats" that he and his buddies would go on in the Austrian countryside, as described in another Tyler-written story. They'd load up several cars with weights and drive to a remote area in the trees where they could train. They'd squat from morning till afternoon, then rest and drink beer, then go right back to squatting again. That's how they did it--pick an exercise and do it until you can't do it anymore.
When Joe came into the picture, such antiquated training methods went by the wayside, as did the beer-drinking. He felt Arnold's legs had become bulky without enough definition. "[Your legs] suffer by comparison [to your upper body] and it is of the most urgent necessity that you completely alter your leg-training program," Joe told young Arnold. "I rather imagine, too, that others may have noticed this odd effect and are puzzled by it."
Arnold agreed, which produced the type of workout you see here, not to mention wonderfully proportioned legs.
OAK TIPS
* Arnold often split his quad workouts into two sessions, doing his first three thigh exercises in the morning and doing the last one or two in the evening. This assured that every exercise was performed at utmost intensity.
* Despite the intensity of his leg training, Arnold kept his rest periods between sets short, no more than one minute. This created a "flushing" effect, keeping maximum blood in the muscles for the entire session.
* Sometimes he would do leg curls in the middle of his quad workout (after front squats and before leg presses) to give the front of his thighs a short break. Then he'd do more sets of hamstrings at the end of the workout.
EXERCISE SETS REPS
Barbell Squat 5 8
Front Squat 5 8-10
Leg Press 5 10
Leg Extension 5 10
Lying Leg Curl 8 10
* FRONT SQUAT
Arnold liked this movement for building up his lower quads just above the knee to accentuate the "teardrop," aka vastus medialis. He went heavy (no surprise) and took it down very low, thighs well past parallel to the floor. To avoid injury, he always made sure to keep his back straight throughout and warmed up thoroughly beforehand.
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FROM -
http://findarticles.com/p/articles/mi_m0801/is_1_66/ai_n8583370/
