The Protein Corner

To build stronger, more muscular legs, you need to follow three rules: Do a small number of effective leg exercises with proper technique that train your quads, hamstrings, glutes, calves, and adductors. Take most of your sets close to failure and incrementally add weight over time. Do about 6–10 reps per set and 5–6 hard sets (or 30–60 reps) per workout for each muscle you want to emphasize (it’s fine to do a bit less for lower priority muscles). Do that, and research shows your legs will become bigger and stronger. And if you’re a woman reading this and balk at the idea of having "bigger" legs, don’t worry—keep reading to learn why. The Best Leg Workout for Men Barbell Back Squat : 3 sets | 6–8 reps | 2–3 min rest Barbell Romanian Deadlift : 3 sets | 6–8 reps | 2–3 min rest Leg Extension : 3 sets | 6–8 reps | 2–3 min rest Seated Leg Curl : 3 sets | 6–8 reps | 2–3 min rest Leg Press Calf Raise : 4 sets | 10–15 reps | 2–3 min rest Total Sets...

Table of Contents + Instructions Expert Tips Workout Programming Mike's Take Close-Grip Bench Press Alternatives 3 Close-Grip Bench Press Workouts Muscles Worked by the Close-Grip Bench Press More Triceps Exercises Instructions Lie down on the bench and adjust your body so your eyes are under the bar. Grab the bar with a shoulder-width grip or slightly narrower, plant your feet on the ground, arch your back slightly, and pull your shoulder blades together and down. Unrack the bar and move it forward until it’s balanced over your shoulders. Then, lower the bar to just below your pecs, around the bottom of your breastbone. Push the bar toward the ceiling until your elbows are almost locked. Expert Tips Just like the regular bench press , keep your shoulder blades pulled together and down throughout the entire rep. Don’t shrug your shoulders forward at the top of the rep or relax your upper back when you get tired. Practice pulling your shoulder blades...

Table of Contents + Instructions Expert Tips Workout Programming Mike’s Take Standing Cable Curl Alternatives 3 Standing Cable Curl Workouts Muscles Worked by the Standing Cable Curl More Biceps Exercises Instructions Attach a straight bar or EZ-bar to a cable machine in its lowest position, and hold it with your palms facing away from you. Face the cable machine and step back until your hands are supporting the weight. Curl the bar toward your chest as far as you can until your forearms run into your biceps, allowing your elbows to move forward slightly as the bar rises, so the bar ends up in front of your shoulders. Pause for a brief moment, and then lower the bar and return to the starting position. Expert Tips Allow your elbows to move forward a few inches as the bar rises, but don’t force your elbows forward to increase the range of motion. While this lets you lift more weight, it’s because you’re relying more on your front delts, not because ...

Table of Contents + Instructions Expert Tips Workout Programming Mike’s Take Barbell Curl Alternatives 3 Barbell Curl Workouts Muscles Worked by the Barbell Curl More Biceps Exercises Instructions Load a barbell and hold it with your palms facing away from you, a little wider than shoulder-width apart. Stand up straight, take a deep breath, and brace your core and glutes. Curl the bar toward your chest as far as you can until your forearms run into your biceps, allowing your elbows to move forward slightly as the bar rises, so the bar ends up right in front of your shoulders. Lower the bar and return to the starting position. Expert Tips Allow your elbows to move forward a few inches as the bar rises, but don’t force your elbows forward to increase the range of motion. While this helps you lift more weight, this is because your front delts assist, not because your biceps are working harder. Keep your torso as still as possible throughout the entire set. Don’t...