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Article by Daniel Gastelu

source: Bodybuilding.com

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BILL GRANT's LEGS WORKOUT 1 - The following is a list of exercises Bill performs in his basic leg workout program. When you are watching the video clips, keep in mind that Bill is a professional athlete and most people cannot exercise at the same level of intensity and duration. From watching Bill's workout I can let you know that his conditioning is at the elite athlete level. We videoed the entire leg workout as Bill would normally do it, in one workout session.

Introduction

WMV (2.83 MB)
MPEG (13.8 MB)

1) UPPER LEGS EXERCISES - Bill performs the upper leg exercises in a conventional weight lifting progression; one exercise at a time, for a few sets. View the full length video for details.

Leg Extension

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Angled Leg Press

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MPEG (15.5 MB)

Lying Leg Curls

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MPEG (17.9 MB)

Deadlifts With Dumbbells

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MPEG (19.4 MB)

2) LOWER LEGS EXERCISES - Bill performs the upper leg exercises in a conventional weight lifting progression; one exercise at a time, for a few sets. View the full length video for details.

*) Calf Circuit (Also called a Giant Set) - Bill performs the seated calf raise, inclined seated calf raise, free standing calf raises , and toe raises with stretching as one circuit (giant set), without rest between the exercises, but with rest between the circuit sets.

Bill performs this circuit 3 times. View the full length video to see how Bill performs this circuit.

Seated Calf Raise

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MPEG (16.5 MB)

Inclined Seated Calf Machine

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MPEG (8.13 MB)

Free Standing Calf Raise

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MPEG (12.3 MB)

Toe Raises With Stretching

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MPEG (9.39 MB)

*) Calf Circuit 2 (Also called a Giant Set) - Bill performs this circuit.Bill performs the standing calf raise, free standing calf raises and toe raises with stretching as one circuit, without rest between the exercises, but rest between the circuit sets.

Bill performs this circuit 3 times. View the full length video to see how Bill performs this circuit.

3) BONUS VIDEO CLIPS - Bill also included a special video clip about the squat and tips about keeping motivated, like he has, to keep him pumping iron for 45 years. Pay careful attention to the tips Bill talks about on the video clips which he gives before, during and after each set. Therefore, it is best to watch all of the video clips for the total education experience.

Squat Demonstration

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MPEG (9.39 MB)

 

Squats

Why should you do squats? How to properly perform squats.

Motivation & Conclusion

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Motivation & Conclusion

How do you stay motivated? What do you need to do?

Bill Grant's Modulated Training Approach - Regarding reps, Bill generally performs 12 to 20 reps per exercise most of the time. Periodically, he does 8-10 reps, for four weeks, then returns back to the 12 to 20 rep range.

Regarding workouts per week, Bill follows his 4 day routine for most of the year, but will also periodically just train 3 days per week and 2 days a week, then return to the 4 day per week workout schedule.

Bill calls this type of training "Modulated Training", and we will provide more details about his Modulated Training approach in future articles. Bill's Modulated Training approach helps him to prevent overtraining syndrome, while maximizing gains. Bill keeps his workouts fast paced and generally completes his training sessions in 1 1/2 to 1 3/4 hours, but occasionally they could last up to 2 hours

Upper Legs Exercises- View Full Length Video: WMV (73.5 MB) | MPEG (296 MB)

Lower Legs Exercises - View Full Length Video: WMV (62 MB) | MPEG (244 MB)

Bonus Video Clips - View Full Length Video: WMV (12.7 MB) | MPEG (49.6 MB)