The Prison Yard Build

For the first few years of my workout regime, it involved alternating between arms/shoulders and chest/back. That left my lower body with rather disproportionate muscle strength. The truth is guys, girls don’t go for Schwarzenegger pectorals when they’re held up by foghorn leghorn’s legs (he’s a chicken for those who don’t watch Bugs Bunny).

This is known as the “Prison Yard Build,” based on the goal to look as intimidating and powerful as possible by puffing out your biceps and pecs to enormous sizes. Good news! You’re not in prison and no one is looking to usurp you in the food line! Plus, you will want to wear shorts one day, and your bathing suit probobly cuts off at the knee at least…

The most powerful muscles in your body are your quadriceps. This does depend on your dedication to strengthening them but on average, if you are working out your legs as much as the rest of your body, you should be squatting twice as much as you bench press.

The fact of the matter is, for a fit form, the lower half is vital for a healthy body. Bodybuilders do neglect their legs to a certain extent, but they keep them on par with their pectoral muscles.

Here are a few good examples to get your legs fit quickly:


Muscle Worked

Squats Quadriceps, Hamstrings, Hip Adductors, Gluteals, Erector Spinae.
Leg Extensions Quadriceps (Front of thigh)
Leg Curls Hamstrings (Back of Thigh)
Dumbbell Heel Raise Gastrocnemius, Soleus (Calfs)

Put in a few extra leg exercises before your cardio workout, or after your chest workout. Do squats and calfs one day, and the isolation exercises the following. This isn’t going to detract from your regular Schwarzenegger regime; it will give you a sturdy base to show off that trophy torso of yours!


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