For the majority of guys, their muscle-building routine focuses far too much on mirror muscles like the chest and biceps. This fatal flaw leads lifters to forgo frequent lower body training—a mistake when training for size. Lower body exercises like squats and deadlifts offer a huge boost to muscle-building hormones like testosterone and IGF-1. Since they work the entire body at once, they’re a huge stimulus for growth. In order to build more muscle across the entire body, lifters should utilize frequent lower body lifts.

This lower body finisher incorporates a tactic called rest-pause training that greatly increases the volume in your routine while still moving a challenging weight that will stimulate growth. This method increases the density of your lower body training, leading to more results down the road. Incorporate this finisher alongside main lifts like back squats, deadlifts, and lunges to boost your lower body routine and add more size and power. 

How To Do It

Start with a weight you can lift for 10-12 times and lift until failure while still maintaining form. After a short rest, approach the bar and continue lifting. Continue adding set after set with minimal rest until you hit the target number of reps. When this becomes comfortable and can be completed in 2-3 sets, increase the weight for the next session.

Back Squat – 30 total reps (rest-pause training)

1. Perform as many reps as possible while maintaining good form.

Rest 30 seconds.

2. Perform as many reps as possible while maintaining good form.

Rest 30 seconds

Repeat until a total of 30 reps are completed.