Branch Warren, IFBB professional bodybuilder, has placed as high as 2nd place in bodybuilding’s most respected competition, the Mr. Olympia (2009). He has also placed in the top 5 at various other competitions such as the second most respected bodybuilding competition, the Arnold Classic. One of Branch’s best attributes are his enormous, striated legs.

Training Principles:

-Branch believes in free weight squats. He places the bar higher on the traps and keeps a more narrow stance. By changing the width of the stance, you will work different parts of your legs.

-When asked what whas the most important leg exercise was, Branch replied the standard, traditional squat.

-When asked about gaining more sweep, Branch replied that genetics play an important role. The type of muscle bellies you have and the smaller joints give you an advantage, but stance can slightly make a difference.

-Leg extensions are used to pre-exhaust thighs and warm up knees for the oncoming squats.

His Leg Routine:

Warmup:

Leg Extensions / 3-4 sets / 20-50 reps

Squats:

6-7 sets (acclimating weight, last two sets are very heavy working sets)

Hack Squats or Leg Press:

3 sets of 8-10 reps for hacks or 3 sets of 15-20 reps for the leg press

Walking Lunges:

3 sets of 100 yards

Lying Leg Curls:

4 sets of 15-20 repetitions

Seated Leg Curls:

3 sets of 20 repetitions

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