If you want to develop impressive leg muscles, it’s essential to learn from a pro. Jon De La Rosa, a seasoned lifter, shares his insider tips on how to achieve well-defined thigh muscles.
Having spent decades in the weightlifting arena, De La Rosa has discovered effective techniques for gaining leg size. According to him, it all starts with the right mindset. “I have an unwavering desire to be my absolute best,” he says. “The challenge lies in never being satisfied, even after a victory. It’s crucial to continuously strive for improvement and never settle for mediocrity. One of my go-to methods is progressive loading. This involves gradually increasing the weight over weeks and building strength. Although it can be a time-consuming process, it yields the best results. Additionally, consuming a sufficient number of calories is vital for muscle hypertrophy. Without a surplus of calories, you are merely damaging tissue without providing the necessary nutrients for repair and growth. In fact, the correlation between eating and growing is more significant than that between lifting weights and growing. Everyone may handle the same weight differently. While one person might not consider 30lbs heavy, another can make more effective use of that weight!”
Dietary Adjustments
We asked De La Rosa about any dietary changes he made to achieve recent successes. He replied, “My coach, Neil Hill, carefully examined my daily food intake and made some adjustments. However, these adjustments mostly involved foods I was already eating. The key focus was on incorporating foods that aid in digesting larger quantities of food more effectively. Ultimately, we included plenty of fresh pineapple and blueberries in my diet.”
An Intense Leg Workout Routine:
Leg Extensions (4 Sets of 20 Reps)
A) Sit in a leg extension machine with your ankles positioned under the footpads. Ensure your back and buttocks are firmly against the seat.
B) Slowly extend your legs forward, aiming for full extension without locking your knees. Pause before bending your knees and lowering your legs back down.
Stiff Leg Deadlifts (4 Sets of 15-20 Reps)
A) Place a barbell in front of you and grasp it with an overhand grip. Maintain proper form by keeping your shoulders from rounding forward. Your knees should be straight but not completely locked.
B) Straighten your back and lift the barbell while keeping it as close to your body as possible. Take 2-3 seconds to lower the barbell back to the starting position.
Leg Press (5-7 Sets of 10 Reps)
A) Sit in a leg-press machine with your back and glutes against the back pad. Keep your feet hip-width apart.
B) Push the weight up until your legs are straight, making sure not to lock your knees. Release the support bar and slowly lower the weight until your legs are bent at a 90-degree angle. Push the weight back up to straighten your legs, keeping your knees unlocked.
Single Leg Curls (4 Sets of 15-20 Reps)
A) Lie on a hamstring machine with one of your ankles positioned under the pad.
B) Bend your leg to curl the pad up until it touches your glutes. Take 3-4 seconds to lower the pad back to the starting position. Repeat with the other leg.
Lying Leg Curls (4 Sets of 15-20 Reps)
A) Lie on a hamstring machine with both ankles under the pads and your torso flat on the platform.
B) Bend your legs to curl the pad up until it touches your glutes. Take 3-4 seconds to lower the pad back to the starting position.