Your not training your legs as hard as the rest of your body
Our ability to increase muscle is a direct result of our ability to increase our natural anabolic hormone levels. You’ve heard of these before – Growth Hormone, Testosterone, IGF-1 to name a few – You’ve heard of these probably because you’ve heard of steroids. Steroids are just natural chemicals our bodies produce, the reason bodybuilders get so freakishly huge is they take far more of these hormones than their bodies can develop for themselves. You however, can increase your bodies natural levels of these hormones by the right training and nutrition. As our bodies operate on a ‘supply and demand’ basis, to boost these hormones you must train as intensely as possible and recruit as many muscle fibers as you can during training.
Now some basic anatomy! Our legs make up almost two thirds of our entire muscle mass! (Quadriceps, Hamstrings, Gluteals and Calves) So by training your legs as intensely as your upper body (or more), you target far more muscle fibers and so force your endocrine (hormone release) system to release all these anabolic goodies into your system. As these hormones are not just isolated to build muscle in your lower body, they also help increase size on your chest, back, shoulders, arms .. in fact, your whole body!
The Squat (In particular the Barbell Back Squat) has long been proven to be the ultimate in mass gaining exercises. It’s estimated to involve hundreds of muscles, acting as prime movers or stabilisers in the upper and lower body. The squat recruits so many muscle fibers, it releases more GH (Growth Hormone) than any other exercise – period. More GH, more muscle.
The Deadlift is number two as far as I’m concerned in the mass building arsenal. It is the ultimate strength exercise – What is more satisfying that bending down and picking up some seriously heavy weight off the ground? Again, as the squat, to deadlift requires your whole body to work ,so encourages the hormones to be released as mentioned previously.
The reason we don’t see everyone doing these exercises? (Squat & Deadlift) Mainly because they’re so hard – Most people would rather push 250kg on a leg press for 10 reps, than do 100kg back squat for 10 reps. Somehow they think this is a more impressive feat as more weight is being used. Anyone who has done a nice heavy rock bottom squat knows damn well that it is far harder (thus requires more strength) to drive up out of the bottom of a squat, than to slide a sledge a few inches along it’s track, whatever the weight involved. Either that or they don’t know how to squat or deadlift correctly so choose not to do them instead of finding out or being shown.