Super Heavyweight Leg Training with Ty Young
Building dense and defined major leg muscles can be challenging for the massive bodybuilder. This young champion has found a routine with winning results.
Factors like height, weight, and a sizeable musculoskeletal frame are all challenges for the superheavyweight bodybuilder when trying to build the degree of size and muscularity that make the leg muscles an equal balance to upper body condition.
Rising super heavyweight Ty Young, who lives and trains in North Carolina, has been making his mark on both the regional and national amateur bodybuilding scene thanks to his considerable focus on legs. Having won both his class and the overall men’s title at the 2007 NPC Eastern Seaboard Championship, Ty has gone on to compete in the superheavyweight class at the national level in 2008 and 2009 and looks forward to moving up in the ranks in 2010. Here he took time to describe his lower body training routines, diet, and what has helped him achieve his ideal super heavyweight leg size and detail.
Building on Good Genetics for Bigger Legs
DailyFit101: What weights did you come in at contest time in 2007 and 2008?
Ty Young: The first show I was at 215, and then the second show at the Jr. Nationals I was 237.
dailyFit101: How many weeks out will you begin your contest preparation for the USA’s in 2009?
Ty Young: About 12 weeks
dailyFit101: Were your leg muscles the best muscle groups you had genetically, more predisposed to respond to training?
Ty Young: Yes, they always came up first and stayed leaner than everything else.
dailyFit101: What did you include in your exercises that helped significantly with your legs?
Ty Young: I’ve always done squats and leg presses and leg extensions. Those are pretty much my primary leg exercises.
dailyFit101: What has been your in-season workout plan for legs most recently?
Ty Young: My training routine on legs days breaks down like this:
Day: Tuesday/Body part: Quads – Exercise Repetition Weight Range
- Leg Extensions 3 x 12 300
- Squats 4 x 12,12, 8, 4 405, 585, 675, 765-800
- Leg press 4 x 12 1000-1800
Day: Friday/Body part: Hamstrings – Exercise Repetition Weight Range
- Straight leg deadlift 3 x 12 225
- Lying curl four x12-6 300
- Leg press curl 2 x 20 1000-1200
- Lunges 30-yard x 2 1 50 DB