Quickest way to the greatest legs - Written by Kane Draper (see bio below)

We all tend to put a sharp focus at the gym on growing a massive chest or epic biceps that bulge from our t-shirt. Common sense tells us that the lower limb muscles, however, require the greatest volume of training in being the largest muscle group of the human body. But what if I was to tell you that dedicating just one day/week to quads, hamstrings and calves could net superior results simply by changing the way you activate the muscle?

When you’re training quads (legs press/extension), turn the toes-in for a set, have them neutral for a set, turn them out for a set. Do six sets in total (2 on each) at 80% max until failure. Doing this puts the focus specifically on Vastus Medialis, Rectus Femoris and Vastus Lateralis respectively. Your thighs will burn for days..

Do similar variations with hamstrings and calves. Hamstrings (leg curl and Romanian dead lifts); turn your toes-out to work biceps femoris and toes-in to blast Semitendonosis and semimembranous. 80% max for 4 sets. And for the calves; (standing  and seated calf raise), toes-in will hit the medial head of the gastrocnemius, neutral position will hit the soleus (when seated) and and toes-out will blast the lateral head of the gastrocnemius. Most important thing to remember when training calves is that they are slow-twitch muscles fibres! In other words, they respond to lower weights and higher reps. So try to punch out some big volume to get mass!

Happy lifting!


Over the past 5 years, Kane Draper has competed nationally in Olympic distance triathlons & body building and therefore spent much of this time trying to optimise overall health, nutrition and weight-training through simple bio-hacks that the body best responds to. More recently; this has been captured in a monthly blog that will show you how easy these are to introduce into your daily routine. Check it out at kanedraper.com or on instagram @fitbondidad

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