FLEX124 MUSCLE & FITNESS/JULY 2019RUSSIAN IFBB PRO ARKADY VELICHKO
BOASTS ONE OF THE BIGGEST PAIRS OF LEGS
IN THE INDUSTRY... WE SAT HIM DOWN TO
TALK TREE TRUNK GAINSLET’S TALK
ABOUT LEGS!
/// BY DANNI LEVY /// PHOTOGRAPHS BY ARTEM MONMAR“You might be surprised, but when I first
started lifting, legs were not my strongest
area,” begins Arkady. “Over the years, they
have become my favourite body part to
train. My legs grew with consistency, hard
work and dedication.
“There is a big difference between
workouts with squats and those without.
“For this reason, you can’t speak generally
about leg training- you must be more
specific and differentiate between the
workouts in which you squat and those you
don’t.
“For my quadriceps, I squat a lot! Here is
my routine with squat training included. This
is what really helped me to pack mass onto
my legs.”
Pre-Fatigue (before doing Squats)
1) Leg Extensions
2) Leg Press/Barbell Lunges
(I go up to 100 kg)The Squats
“I do squats, and heavy squats,” says Arkady.
“Heavy squats are very important, but you
also have to learn how to schedule yourContact Arkady direct via Facebook or
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Instagram: @arkadyvelichkosessions correctly. The heavier I train, the
longer my periods of recuperation.”Leg Training Cycles
“My squat training is organised in 12 week
cycles,” Arkady explains. “It starts with a
workout during which I will end with a squat
at 200kg, then 220 kg, 240kg, 260kg, 280kg,
and finally 300kg, performing the last set to
failure. So I start the cycle with a squat
session working from 80kg upwards, adding
weight in 20kg increments until I reach
200kg and on the last set at 200kg I squat
until failure.
“I resume squat training after 10 days rest
and add 20kg for each session. So for the
second session, I squat at 220kg on the last
set. After this, I recuperate for 2 weeks and
perform my last squat set to failure at
240kg. I then take another 2 weeks of
recuperation before going up to 260kg.
Finally, I put 280kg or 300kg on the bar.
This is why the cycle lasts 12 weeks.
“Once the cycle has finished I pause for
a month to give the nerves the time to
recuperate. This means I am working
3 months on, 1 month off heavy squats.
“During my month of rest, I still train my
legs, but I don’t perform heavy squats. For
these lighter sessions I like to concentrate
mostly on the hamstrings and calves. I train
hamstrings once a week, utilising flexions
at different angles and practising a lot of
good morning exercises for hamstrings.
“I train calves twice a week. This is
fundamental to mastering the perfect squat
as the calves must be both strong and
flexible. During a squat cycle, I position my
feet position so as to allow me to go down
really low, which for me is shoulder-width
apart with toes pointing outwards slightly.
“Using these methods, I was able to find
the key to the development of my muscles.My routine is really quite simple, but it’s with
this routine I built my legs.”
QUADS: Extensions, lunges, single leg press
and squats. (Don’t forget; the more weight
on the bar, the less frequently quad training
is required).
HAMSTRINGS: Lying and sitting leg curls
with 2 legs, alternate standing curls and
good mornings.
CALVES: Perform a variety of regular
calf exercises.ARKADY’S TOP TIPS
FOR LEG GROWTH1
Good execution of the exercises
is crucial.2
Train heavy with good form.3
Always take time to recuperate
after leg training. The heavier you
train, the longer the rest period should
be. If you squat over 200kg, DO NOT
do squats again for at least 10 days.4
Get plenty of protein in and lots
of carbohydrates to rebuild and
repair depleted amino acid and
glycogen sources.5
The range (amplitude) of the
movement should be very good:
you have to go down really low! This is
crucial to stimulate the growth of the
muscles.6
If growth doesn’t occur within a
reasonable time frame, change
your techniques.7
Assess your progress and don’t
waste time and energy on
exercises and techniques that do not
work for you- we are all different! FLEX