Many people fail to train their legs for many different reasons, but the truth is this...you can tell who is serious and who is not in the gym by seeing if they are training legs!

So, one day you stroll into the gym, You have made your mind up that, today, you are going to have the training session of a lifetime. You have your camo Chuck's on, your "Affliction" t-shirt two sizes too small, and your head phones are blasting DMX.

Then you spot him.

There he stands by the curl rack (squat rack); a true Dudley Dooright caricature...an inverted triangle of pure manhood; the one, the only, Captain Upper Body! Pecs pumped, shoulders rippling, back wide as the day is long. Then you look down to see two toothpicks known as legs poking out of the bottom of his shorts.

You shake your head, mutter, "That's just not right", and get to work...working on your upper body.

Think about it; how many of us have seen this same scenario at our favorite gym?

More often than not, right?

What many people fail to realize is that the human body, just like a tree, grows from the roots up (or legs up in our case). Many people neglect to train legs for various reasons, but the truth is this; you can tell who is serious and who is not, by looking around the gym and seeing if they are training legs.

So get serious with these three tips and make like a tree and grow!

1. You gotta squat and deadlift:

Sorry, but you MUST do squats and you must do deadlifts. No, leg press is not acceptable (unless you have an injury that prevents you from squatting and/or deadlifting). These two movements utilize a TON of muscle and really work your body from head to toe. Not to mention the insane amount of growth hormone they dump into your blood. Try any and all variations of these two lifts. Box squats, rack pulls, zercher squats, deficit deadlifts. The point is this-SQUAT AND DEADLIFT.

2. Overload to Overcome:

You cannot rep 185 for months on end and expect either your squat or deadlift to go up. It will not happen. The human body is the most efficient machine at adapting the world has ever known. Coach Buddy Morris has said that it takes the body two-three weeks to adapt to a new training stimulus. With this knowledge plan your workouts wisely. By using progressive overload, you can disrupt this adaptation so that you continue to get stronger and build more muscle. Simply put, add 5-10 pounds to the weights you are using and try to set rep PR’s. Once progress stalls, drop the weights down a little bit and start the same process over again.

3. Single Leg Work:

Make sure to include single leg work into your routine. Not only does it stabilize the knee, it also activates the quads and helps to eliminate any imbalances you may have. Try lunges, step ups, split squats, anything that requires one of your legs to be the prime mover without the aid of the other leg. In addition, it requires tremendous core musculature recruitment to stabilize yourself when doing these lifts so you have the added benefit of getting in a good core workout as well.

If you are snoozing when it comes to lower body training, you are losing and you need to wake up and get to work. As your lower body grows so to will the rest of your body.

Leg training, the Kryptonite of Captain Upper Body-get on it NOW!

Sample Low body Workout:

1. Squat 5 x 5
2. Rack Pull work up to a 3 rep max
3. Romanian Deadlift: 3 x 8 @ 65% of DL max

Accelerated Muscular Development will show you how to build massive leg muscle faster than you've EVER IMAGINED.

The Accelerated Muscular Development 2.0 System

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Jim Smith, CSCS, is a highly sought-after lecturer, author, and renowned strength coach and creater of Accelerated Muscular Development 2.0. Jim is an expert for Men's Fitness and a member of the Elite Fitness Q/A staff. He speaks regularly at clinics, conferences and seminars about the Diesel Method. His distinctive and comprehensive training approach has helped athletes and fitness enthusiasts of all skill levels attain their goals and "Achieve Beyond Potential". Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics.

If you need more information about a free leg training workout you will find a very informative website at Accelerated Muscular Development 2.0.

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