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Routines for Thighs, Chest and Calves

Thighs
Get yourself in that scary-looking contraption once and for all: the decline leg press. Start out with very light weights if you're new to this. Keep feet flat on the pressing platform at all times, about shoulder-width apart. Bring legs down to past a 90-degree angle. Hold this position for three seconds, then press back up, but do not lock out knees! Legs should be slightly bent at the top of the pressing motion. Set weight heavy enough so that 8-12 reps is extremely difficult.

Don't let your chest block your knees as they come down. Many people momentarily rest their legs on their chest. Spread knees out as you lower the platform so that your legs clear your chest/torso, and this will allow you to go past a 90-degree bend in your legs. If you've already been using this apparatus, use less weight because bringing the legs down deep is harder than bringing them down only partially, which is what most people do.

Chest
Dumbbell presses using a stability ball are superior to using a flat or even slightly inclined bench. Grab dumbbells and lie your back on the ball. Keep head up; do not lie head on ball. Get comfortable, then start pressing the weights. Start out with light weights to get used to this routine, which recruits neck and lower back muscles. Your neck will soon begin aching. In time, your neck won't feel a thing as it becomes conditioned. Use weights that bring on muscle failure in 8-12 reps.

Calves
Many men make the mistake of piling weight plates on the standing calf-raise machine, then lifting those weights with what they think are their calf muscles. What's really happening is that they are lifting with their thighs! Their legs are quite bent and they jerk the weights up.

To grow calves or enhance skinny calves, you must isolate them. Use a seated calf-raise machine. Go up as high as possible on the balls of your feet and hold for a 2-count. Release and go low on the bottom portion of the lift, but then immediately spring back up to the high-point and hold again for a 2-count. Set the weight heavy enough so that 10-12 of these make your calves burn like fire. Rest about one minute in between 4 sets. If you want big muscular calves, set weight heavier for 6-8-rep maxes.

Myth: You can get bigger calves walking up hills.
Fact: You will not. Aerobic or cardio exercises do not build bulk.

Learn more about this author, Lorra Garrick.
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