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Solid Muscle Series: Building Bigger Legs

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"How to Build Big, Powerful Legs in Just 12 Weeks

...GUARANTEED..."

I'd like to share a secret with you – it's one that is little known outside strength training and body-building circles.

Leg training is the key to whole body growth

The reason is this: the 100 or so leg muscles make up almost 51% of a person's total muscle mass. When you work the quadriceps, hamstrings, calves and other leg muscles, it has a positive effect on your upper body too.

Because heavy leg training requires so much effort, it causes your body to massively increase its production of testosterone and growth hormone – both essential ingredients for muscle growth.

What's more, because the best leg exercises are performed in the standing position, they require plenty of core muscle activation to support your spine. And not only do they work your legs, your heart and lungs get in on the action too.

That's why it's so sad to see many athletes spending a disproportionate amount of time training their chest and arm muscles while neglecting their legs.

They could get much better results – and in less time – if they paid more attention to their thighs and calves.

And they'd look so much better in the gym, or at the beach…

In sports, leg strength and power is important for every locomotive movement from walking to running and sprinting to jumping. Developing leg size and strength is one of the goals of off-season training for many sportsmen and sportswomen. You only have to look at the thigh development of sprinters, rugby and football players to see how important leg strength and power is.

In addition, developing the muscles on the front and rear of the thighs can also enhance knee health and strong glutes and hamstring muscles - responsible for hip extension - can be real back savers when lifting heavy objects from the floor.

While superior leg development is not an easy task, the results are so satisfying. And that's why my latest special report focuses 100% on developing a powerful pair of legs.

Building Bigger Legs is a 12-week programme that in no time will have you attracting envious looks from your workout partners and friends – not to mention admiring looks from the ladies.

It's the latest in the new series of sports training programmes from us at Peak Performance: the 'Solid Muscle Series'. Each programme is designed to help you achieve the muscle development you desire, quickly, efficiently – and without injury.

What sets our muscle building programmes apart from the rest – including all the 'freebie' stuff you'll find on the internet? Simply this: our training advice is PROVEN to work, because it's based on the very latest sports scientific thinking.

Remember: our track record of helping athletes achieve their best goes back twenty years.

Because since 1990 we've been analysing the very latest sports science research, as soon as it is published in peer-reviewed academic journals, turning it into plain English, and sharing it with our many thousands of Peak Performance members worldwide.

That's why you can be sure that every word of the Building Bigger Legs programme rests on a solid, proven scientific foundation – and that it's safe for you to use.

The programme carefully weaves together several advanced weight training strategies into a unique, 12-week programme which will give you leg muscle development that makes you the envy of your friends...

Building Bigger Legs is available to you as a PDF download, so you can start putting the ideas it contains into practice within just 24 hours. So why not order your copy right away.

As you're a registered member of Peak Performance, it's available to you at an exclusive, discount price – but for a LIMITED time only. (More details on how to get your copy below.)

Where else can you find such reliable, cutting-edge advice in one place – all of it based on the very latest sports science research?

Get your copy of the Building Bigger Legs 12-week training programme TODAY, at our special, 40%-discount, price. What's more, you've got 30 days in the convenience of your own home or sports club to decide whether or not you want to keep the program or return it for a full refund.

Make sure you order your copy TODAY.

Yours sincerely

Jonathan Pye
Publisher: Peak Performance

Click here to go to our special, 40% discount offer. Or read on to learn more about the Peak Performance 'Build Bigger Legs' 12-week Programme

A Word On the Author

The Building Bigger Legs 12-week training programme has been specially written for you by someone who knows what he's talking about – because he's put his training knowledge to work for himself. He's no amateur theorist!

Patrick Dale is a man who lives by his ideals. A qualified health and fitness professional, Patrick joined the Royal Marine Commandos – one of the most elite fighting forces in the world – for five years, during which time he saw active duty in many parts of the world, including Northern Ireland. The Marines have a reputation for “training hard and fighting easy” and Patrick's high level of fitness was tested to the extreme during his service.

Patrick left the Marines to resume his Health & Fitness career and began teaching other people how to become personal trainers and gym instructors, starting up his own company, Solar Fitness Qualifications. Today, Patrick's main areas of interest include strength and conditioning for improved sports performance.

Here's what John Shepherd, the Editor of our 'Solid Muscle Series' (and Editor of ultraFIT magazine), says about Patrick and his training techniques:

"I've come across hundreds of similar programmes on the internet, but very few are as extensive and well-thought out as the Build Bigger series written by ex-Marine and fitness training course teacher, Patrick Dale.

Dale provides a balanced programme which, although concentrating on specific body parts, ensures that you won't ever over-train or over-emphasise that particular body part during the overall training plan. Dale's knowledge of training systems is second to none and the author realises that in order to maximise muscle growth, you have to use a variety of training systems and loadings optimised for hypertrophy.

With easy to follow month-by-month workout routines and exercise descriptions these programmes are a must."

Leg Anatomy & Physiology – How Do You Get the Very Best Results From Training?

To get the maximum benefit from any exercise regime, you first need to understand which muscles are being targeted, and why – and this is the starting point of our Building Bigger Legs programme.

However, as the legs make up almost 50 percent of your total muscle mass and number over 100 in total, it's not possible to explain the location and function of each muscle in your lower body that will be positively affected by the workouts in this programme.

Instead we focus on the primary muscles that do the majority of the work - the ones closest to the surface that you can actually see.

But in Building Bigger Legs we go much further than simply identifying the muscles to be targeted week by week. You find out not just which muscles make up the legs, but how they work – from concentric, to eccentric to isotonic contractions – so you're best placed to get maximum results from the week-by-week exercise programme that follows.

We also explain the six principles that underlie successful training programmes – so you can be sure you're not violating any of them.

And, crucially, we tell you everything you need to get right when you're NOT working out – in order to get the very best results from all that effort you expend in working your leg muscles.

Because as every serious athlete knows: working out is only a THIRD of the muscle building equation. You need to eat right, get sufficient rest and supplement your diet wisely. It's certainly not necessary to take all the supplements that are on the market. In fact, you may be surprised to learn what works... and what doesn't...

Then we blow the lid off five common 'myths' about training for leg muscle growth, so you'll learn how to recognise bad advice and information.

Finally, we detail each of the 46 individual exercises that, together, underpin this complete, 12-week training programme. You'll find out exactly how to do each exercise correctly – and avoid injury. Each exercise description has an accompanying illustration, so you can see for yourself exactly how to perform it the right way.

The bottom line: by the end of this section, you'll have all the underlying knowledge you need to get the very best out of the exercise programme itself.

Click here to go to our special, 40% discount offer. Or read on to learn more about the Peak Performance 'Build Bigger Legs' 12-week Programme

How the 'Building Bigger Legs' Programme Works For You – Week by Week

Now we get to the nitty-gritty. The 12-week step-by-step training routine that contains everything you need to know to get the more powerful upper and lower leg muscles you want quickly – and without injury.

NB: this programme is designed for intermediate and advanced exercisers who have plenty of relevant experience and are already training regularly. If you are a beginner, these workouts maybe too challenging for you at present. So, if you are new to exercise or are coming back after a long break, we suggest a few months of regular training before you try our 12 week Building Bigger Legs programme.

It's powerful stuff!

The plan consists of three phases over 12 weeks with two Leg Workouts, one Maintenance Workout and one Light Cardio training session each week.

Make sure you include one or two rest days a week and cut back on your training volume if you are feeling continually tired (a symptom of over-training). This is especially important if you have reduced your calorific intake significantly to promote leanness.

  • Phase One – Weeks 1 to 4

Leg Workout 1: uses three training systems across five different exercises with the key training objective of easing you into the more demanding workouts to come: (1) Pyramid training ensures that you are fully warmed up by the time you reach your heaviest weights; (2) Simple Sets; and (3) Drop sets (also called 'strip sets') which is a method is used to extend a set beyond its usual termination point. It takes advantage of the fact that, just because you can no longer lift a weight, it doesn't mean that your muscles are completely exhausted!

Leg Workout 2: uses four training systems with the intention of overloading your muscles without overloading your joints – this is a challenging but relatively low load workout. (1) German Volume Training (GVT) is an effective mass building training system originally used by weight lifters to increase their bodyweight during the off-season; (2) Simple Sets, as described above; (3) Tabata - this is a tough, but quick version of GVT; and (4) Drop Sets. To get the most out of drop setting, it's important to try and reduce the resistance as quickly as possible once muscular failure has been reached. The amount you drop the weight by is intuitive and will come with practice but the key is to make sure that the drop isn't so great that your reps start to go up! It should take no more than 5 seconds to reduce the load for a given exercise otherwise muscles will recover too much and the effect will be lost.

The maintenance workouts are designed to preserve the rest of your muscle mass while you focus on developing your legs. The exercises in each workout are specially selected to be the most effective for working the areas of your body not worked during the preceding leg specialisation sessions.

Maintenance Workout One uses two training systems: (1) Pyramids - increase the weight set by set while simultaneously decreasing the reps to ensure that you are fully warmed up by the time you reach your heaviest weights; (2) Super Sets involve pairing two exercises and performing them back-to back. Perform the first exercise, designated 'a', and then move straight to the second exercise, designated 'b'. On completion of the second exercise, rest for the prescribed time and then repeat the pairing.

Click here to go to our special, 40% discount offer. Or read on to learn more about the Peak Performance 'Build Bigger Legs' 12-week Programme


  • Phase Two – Weeks 5 to 8

Leg Workout 3: uses four training systems across six different exercises: (1) Simple Sets, which is a variation of the '5 sets of 5 reps' method used by bodybuilders since the 1950s to pack on muscle and develop prodigious strength. The aim is, after an appropriate warm up, to perform 5 sets of 5 repetitions using the same heavy weight for each set; (2) Negatives – a training method that uses the fact that you are stronger eccentrically than you are concentrically - that is to say you can lower heavier weights than you can lift – to increase the maximum amount of weight that you can lift during the workout: (3) Drop sets (also called strip sets) which is a method is used to extend a set beyond its usual termination point. It takes advantage of the fact that – as mentioned earlier – just because you can no longer lift a weight, it doesn't mean that your muscles are completely exhausted; (4) Super Sets – involves pairing two exercises and performing them back-to back. Perform the first exercise, designated 'a', and then move straight to the second exercise, designated 'b'. On completion of the second exercise, rest for the prescribed time and then repeat the pairing.

Leg Workout 4: uses three training systems across four different exercises – including one long-forgotten muscle builders' favourite that shocks your calf muscles into massive growth: (1) Negatives, which uses the fact that you can lower heavier weights than you can lift to increase the maximum amount of weight that you use during the workout: (2) Drop sets (also called strip sets) which is a method is used to extend a set beyond its usual termination point. It takes advantage of the fact that – as mentioned earlier – just because you can no longer lift a weight, it doesn't mean that your muscles are completely exhausted; (3) Super Sets – involves pairing two exercises and performing them back-to back. Perform the first exercise, designated 'a', and then move straight to the second exercise, designated 'b'. On completion of the second exercise, rest for the prescribed time and then repeat the pairing.

Maintenance Workout Two uses two training systems across the five specially-selected exercises: (1) Simple Sets - this workout uses the variation of simple sets noted previously, the 5 sets of 5 reps method; (2) Super Sets – as used previously super sets involve pairing two exercises together and performing them back-to back. Perform the first exercise and then move straight to the second. On completion of the second exercise, rest for the prescribed time and then repeat the pairing.


  • Phase Three – Weeks 9 to 12

Leg Workout 5: uses three training systems to get the best results from the five stipulated exercises: simple sets, negative sets and Escalating Density Training – the first time this particular method has been used in the Build Bigger Legs programme. differs from most training systems in that you don't perform a specified number of sets or reps but, instead work against the clock to perform as much work as possible in the allotted time frame. As with the super set system used previously, exercises are arranged in pairs designated 'a' and 'b'.

Leg Workout 6: takes the form of a medley of five exercises performed as a 'lazy giant set' to work your legs from all angles to ensure maximum development. This means that instead of performing the exercises in the traditional simple set fashion, you are going to move from one exercise to another and perform one set of each of the exercises in order. When you have completed the fifth exercise, rest for the designated time period and then repeat the giant set twice more.

Maintenance Workout Three uses three training systems – all of which you're now familiar with – across six specially-selected exercises: Escalating Density Training, Simple Sets and Super Sets. The exercises selected are the most effective for working the areas of your body not worked during the leg specialisation sessions.

So there you have it. Forty-six individual leg exercises combined in a proven, scientific way to build bigger legs.

The bottom line: everything you need to build bigger, more powerful legs – and in just 12 weeks too. Guaranteed!

Details of your special, discount offer

As a registered member of our Peak Performance web site, you qualify for a copy of Building Bigger Legs at a special 40% discount. Place your order today and you pay just $29.99 (£18.59) instead of the full price of $50.00 (£30).

You save 40%.

And because it's a PDF report, you'll receive it within 24 hours of completing your order.

Building Bigger Legs is one of a brand new series of weight training programmes from Peak Performance, the sports science newsletter. You won't find this information available anywhere else.

Order your training programme today and receive the following additional benefits:

  • A $25.01 saving: the special price of Building Bigger Legs is a full US$25.01 (£15) less than the official cover price. You pay just $29.99 (£18.59), instead of the normal price of $50.00/£30.00
  • Our Unconditional Money-back Guarantee: if, for any reason, you decide Building Bigger Legs doesn't deliver what we promise, just let us know. We'll refund your money in full, immediately and without question.

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