The qualities for a successful bodybuilder is one that chooses to find ways to make his or her training more difficult instead of looking for ways to make their workout easier. There’s a fine line between a successful bodybuilder and a not so successful bodybuilder. You can really boost your leg training day intensity by starting your workout with a pre-exhaust leg workout routine. Yeah yeah, as if your leg workout wasn’t already a dreaded one right?

Starting with barbell squats and leg presses is usually of choice because they are compound movements, because of simple logic: They recruit the greatest amount of muscle fiber and allows you to handle more heavier weight which increases the workload for your body as a whole. To fatigue your muscles even more, you typically finish them off with single-joint exercises such as leg extensions. In part because of secondary muscle groups, you’re not able to use much weight with single joint exercises. The situation is reversed when following up with a pre-exhaust leg workout routine that’s made to boost the intensity of your leg workout.

Typically with a pre-exhaust workout routine, you finish off your exercises with the moves you first started with, and begin with exercises you typically do at the end of your workout. You’re able to fully tire out the muscle before doing your multi-joint compound exercises when you start out with a single-joint exercise like leg extensions. Your quad fibers are already highly fatigued when you finally start doing various kinds of squats later on in your workout. But because your hamstrings and glutes aren’t tired out, your quad muscles are more likely to be pushed to failure rather than any other muscle group. You produce the kind of jolt necessary to spark and reignite muscle growth while getting you out of your own comfort zone by reversing the order of exercises.

Key Pre-Exhaust Moves: In a pre-exhaust leg workout, your choice and order of moves play a big role in determining how your leg muscles tire out. Here are the key elements for when and for the right exercises to do in order.

Leg Extensions: You do a couple warm-up sets followed by six fairly heavy sets for a single joint move for the quads. You should be able to move some impressive weights since you’re doing this first thing in your workout. Next, muscle failure is the idea of this set.

Leg Press: Compound leg exercises with machines for your legs should be chosen because it’s difficult to keep your balance as your quads are highly pumped. You may have a hard time handling weight you normally rep out as your quads are already pumped to the max.

Smith Machine Squats: Doing this exercise third in your workout, instead of doing it first thing, is going to bruise your so called ego because you simply won’t be able to handle very heavy weights you normally rep out. Keep it on the machine and not the free bar for safety issues because your legs are so pumped.

Every meal you eat is critical when you are trying to gain maximum muscle mass. Nearly every bodybuilder has heard of the seafood diet. For a mass gaining nutrition program, it’s pretty easy to follow. It’s where you eat whatever you see. Get it? When it comes down to the science of eating, it’s really more than just eating everything in sight. Although, there is a lot of truth that the more you eat, the more weight you’ll gain.

But what kind of weight are you trying to seek out? Muscle or fat? I’d assume you are looking to gain muscle. In this case, you have to know what to eat prior to your workout and after your workout, and throughout the rest of the day. Knowing exactly what you eat at every meal time is essential to maximize your efforts while bulking up. What determines if you add more muscle or more fat depends on what foods you eat and combine.

When it comes to packing on size, you have to consume a lot of protein, quality carbohydrates, and healthy fats. In terms of your overall consumption of calories, the bulk of your diet should be coming from carbohydrates. Consuming a large amount of carbohydrates is the basis of any bulking diet. The reason behind this is because they stimulate insulin release by creating a space of growth. But for you to go from being a small fry to a hulk like beast, it’ll take more than just knowing that carbs are important in your diet. To pack on the most muscle mass and enhance your muscle recovery.