But still, like dust, I’ll rise

Nothing can dim the light which shines from within

Are you working your legs hard but you just aren’t putting on the size you want to? Do your quads look more like tri’s? You’re putting in the time and exercise but the size just isn’t coming on. I’m going to lay out some exercises you can do that will hopefully add some muscle onto those legs.

Some History

Our legs are made up of 3 main areas; the quads (upper front of the legs), hamstrings (the upper back of the legs) and the calfs (the lower back of the legs).

The quads as the name says are a group of four muscles; the rectus femoris, vastus lateralis, vastus medialis and the vastus intermedius. The vastus intermedius lays under the rectus femoris. The rectus femoris is the one that is positioned at the front of the leg and the vastus lateralis is on the outside of the leg. These two are probably the ones that are noticed when looking at the quads, in a sense it’s what gives our legs that muscular look.

The hamstrings are made up of 3 muscles; the bicep femoris, the semimembranosus and the semitendinosus. You could almost say  it’s made up of four muscles since the bicep femoris has two heads (bi-cep). Strong hamstring muscles are what gives you that outer curve to the back of the upper leg.

Lastly we have the calf muscles also comprised of 3 muscles; the soleus and the gastrocnemius which sits on either side of the soleus.

You now know more about the muscles of the legs, maybe more than you want to know. Don’t worry though, that’s it for anatomy.

The exercises

It’s time to shock the body, time to mix it up and get the legs growing. These exercises are going to suck the life out of you but it’s worth it when you see the results. Let’s start.

Medicine ball jump squats: Basically we are taking the jump squat and adding some weight to it by holding a medicine ball while doing the jump squats. This exercise will give you explosiveness in the legs and the added weight will help in increasing strength and muscle size. Hold the ball close to your body while doing this, and be sure to get your thighs parallel to the ground when squatting, if you can. When jumping, be as explosive as you can.

Step Ups: Using a box or something  sturdy that puts your thigh above your hip when your foot is on it, holding dumbbells you are going to drive down with the heel  of the foot on the box and lift your body up so your other leg is hanging. If you can, use a weight that allows you to be fatigued when you do 10 of these per leg.

Weighted calf raises: Using a 4 x 4, or 2 x 4 piece of wood, stand on it with your ball of your foot close to the edge allowing the heel to drop. Holding a dumbbell in the hand on the same side as the foot you are going to exercise, and holding onto something with the other hand for stability, lower the heel for the starting point. Now raise the heel so you are up on the ball of your foot. Raise your heel as high as you can. Repeat about 10 – 12 times than repeat on the other foot.


That’s it. Pretty simple isn’t it. Adding the weight to the exercises will help in the process of gaining muscle strength and size. Along with getting adequate sleep, eating well you should notice some nice results. Give yourself a couple or three days rest between this leg workout. If you are an advanced athlete try doing 3 – 4 sets. If a beginner, stick to 2 sets.

Try it. Do it until your legs are shaking and feel like rubber. Than you can thank me.

Yours in health,


Author: darryl bennett

A certified Canfitpro personal trainer specialist, and a Yondan (4th Degree) black belt in Shorin Ryu Shorin Kan karate, training at Ferraro Karate under Sensei Stephen Ferraro. Also holding a certificate in Plant Based Nutrition from ECornell University. Fitness and health have been a big part of my life, and always will be.

1,113 thoughts on “But still, like dust, I’ll rise”

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  67. S.Martel dit :François, la réalité c’est que le nombre de véhicules va augmenter. Des nouveaux ponts, des nouvelles routes ne feraient qu’accommoder cette situation, un accommodement qui a déjà un retard de plusieurs décennies à rattraper.[]

  68. Nice seeing you in real life too my friend! We’ll def. have to chat up more next time – totally my bad I was all jacked up on weird dosages of caffeine and couldn’t get my act together ;).-= J. Money´s last blog ..The Plutus Awards are Here! =-.

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  70. “COME THE FUCK ON!” and everyone just loses it.I also went to a midnight showing of Ghostbusters on Halloween night and a Chinese guy I recognized from one of my physics discussion sections shouted “Jive-ass Motherfucker” when Walter Peck appeared on screen.

  71. What I like to do with my first overlord is send it floating outside his main, in most maps this would mean behind the natural’s mineral line but to the right/left of the main. Then when I have lair tech I turn that overlord into an overseer and drop changelings, people almost NEVER notice if there’s a changeling in their base, so I just keep dropping them for full scouting, and they actually last a very long time, you’ll find.

  72. To crop a fuller perception of area, a much extra finish advanced education undergo and too to augment the full model commencing the university. Popular his peculiar lexis, Robert Zimmer, Leader of the University allied with Chicago.

  73. Jess … no shopping! We will just go nuts in LA/SF!! I completely understand the therapy part though … I do that myself. But you are going to feel so amazing being debt free and getting a new couch/coffee table … you’ve been wanting them for awhile and you know you really deserve it. You have worked so hard in 2008. I only hope that 2009 will bring you even more success and happiness!!

  74. Credo che ogni Sn abbia un proprio target di riferimento. Prendiamo ad esempio Linkedin, rivolto principalmente ai professionisti attivi nel marketing e nelle aziende informatiche, Facebook, più adatto ai giovani, ancora studenti o da poco sul mercato del lavoro (nasce come rete per collegare studenti universitari americani) o Myspace, una vera e propria bacheca di artisti nel campo musicale.Quindi ben venga questa diversificazione, sta alle aziende scegliere il Sn più adatto x colpire il proprio target di riferimento.

  75. Doug/Darlene,Any word on the “ballpark” costs for portions of the reunion? The friend I’m hoping to bring was asking and I realized I had no clue.Can you cost, even approximately, the following:Sept 13-16 Paris pre-reunion… as well as the reunion itself Sept 17-20.We’ll probably head to Holland or south of France after the reunion, so don’t count us in the wine tour.

  76. Xoxe, tengo claro que con la tarifa plana de 12€ no está permitido el uso del terminal como modem, pero ¿es posible con algun otro plan de datos?, ¿como configuro el terminal para ello? ¿hay disponible algún programa para hacer tethering? Un saludo y gracias.

  77. Hey, to everyone who are only seeing the HTML code in the boxes you need to open the code up from your website (through FTP) and compare it to the code you copied from this site. Most likely your text editor or notepad what ever you used added some code to what you copied from the site. Another thing you cn do if your not too tech savvy you can manually type out the code. If you need help let me know

  78. Flott anmeldelse, Solgunn. Denne boken har jeg virkelig lyst til å lese. Jeg kan også finne på å henge meg opp(og irritere meg over) slike detaljer som den du peker på her. I boken jeg akkurat leste var det enkelte feil mellom permene en av de var at de vekslet mellom å skrive Carla og Karla. Ingen stor feil men allikevel er det slikt som jeg finner utrolig irriterende.

  79. O…the fresh fettucine with porcini looks so delicious and gorgeous. The best looking& delicious pic among all, of course not forgetting Yi and the beagle too. Haven't have any digestifs for a long time. :)I'm dreaming to have fresh pasta, never have one yet. The fettucine pasta keeps running in my mind!!!p/s Please do give me time to go through all your blogs, pc is abit weak nowadays.MG

  80. sama la….new moon pn nk mtk maap gk…mtk maap xsemestinye time raye je kn…kot2 la slama bape ari new moon join sini ade wat sape2 terasa ke…maap yee….0-0…ttup buku lama n buku bru tu kmudian la bkak…xbkak trus pn xpe gk…kite kn dh nk msuk new moon ni..ceh promote diri le plop…lalalololele…

  81. My coder is trying to persuade me to move to .net from PHP. I have always disliked the idea because of the expenses. But he’s tryiong none the less. I’ve been using Movable-type on a variety of websites for about a year and am concerned about switching to another platform. I have heard excellent things about blogengine.net. Is there a way I can import all my wordpress posts into it? Any help would be greatly appreciated!

  82. Dave, did you mean to say this (emphasis added) or was it a Freudian slip? “It’s simply to say that the people who run restaurants, movie theaters and sporting venues would be doing us all a BIG FLAVOR by returning to normal size containers for our fountain drinks.” Good post!

  83. Thanks for the article. However, I see that hisblog there is still missing. If you follow up on this, I promise to do the same if your blog ever dissapears. Also, what is your take on fellow blogger Tjahnybok’s being called to Kyiv to take part in another attempt at censorship’?

  84.   Salwa SidrakMarch 12, 2011I also need some flyers about EACH. I know some believing friends who didn’t hear about EACH & would like to give them the flyers & if possible some devotional books that was distributed on Thursday, March 10.

  85. Thanks a lot Noora, I like ;)Ja samat Allulle & Anonyymille.Tykkään Nutrixista aika hyvin sellasenaan, annoin sen aika pitkälti tulla sellasena kun se halus tulla. Toki muutama viisas pää osaisi tehdä samalta pohjalta paljon paremman kirjan.Anonyymi, laita mulle vaikka tekstari tai maili, haluun tietää lisää tai ainakin et kuka oot :)Pidetään yhdessä huoli ettei kenenkään tarvi enää kärsiä jostain hemmetin masennuksesta.

  86. Huhu Ihr Lieben,schön das ihr mitmacht – ich freu mich über “Neue” Teilnehmer immer sehr! Ob kursiv oder Großbuchstaben ist doch völlig Schnuppe – Hauptsache die Antworten sind witzig und das war bei euch definitiv gegeben Bis nächsten MittwochGanz lieben GrußSabrina

  87. So JenniferESL fans have clearly been botting and there is evidence of it on the net of people writing down the intervals of votes given to jenniferESL (which was at a stable rate) And are around four times as many as her views on the entry video are. Distasteful (Of course Jennifer is by no means in on this, but the acts of some of her fans are atrocious)

  88. Love the show. Have been free loading for a year. Already paying for Big Eddie podcast, Thom, and Ring of Fire, but I realize it’s important to support progressive media. Is it selfish of me to say I wish there wasn’t the overlap of your show and Ring of Fire?

  89. Love this simple recipe! Instead of water I use milk or buttermilk for a little extra richness. I also increased the amount if liquid by a tablespoon or two depending on how the dough comes together. For added ease, I use a tortilla press to make the rounds so I don’t have to roll and cut! Hope this helps.

  90. Heh, mä tiedätkö pitkään jätin tekemättä kaikki ruoat, joiden ohjeessa oli juustokuminaa. Tai siis taisin jättää sen vaan pois ruoista, koska kuvittelin, että juustokumina on samaa kuin kumina, ja oikea kumina on aika inhaa (vaikka sitä kyllä taidetaan ohjeistaa käyttämään papuruoissa vatsavaivojen ehkäisemiseksi?). Sit lopulta sain tietää, mitä juustokumina oikeesti on, ja sen jälkeen oon toki käyttänyt sitä vaikka missä ruoanlaitossa 🙂

  91. , I won’t be prodding at every plot ambiguity, but a few turns of events do contribute to a greater sense of unreality — “artifice” is a good way to put it. We can read the planetarium et al. more or less literally as the mood strikes us (with the provision that, literally speaking, nothing in fiction is ever literal).Or, let me put it this way. I’m looking at the unreality/artifice/postmodern transparency less as something that informs the reading of other elements (though it does) and more as an element in itself. It’s an idea that fits with my own memories of adolescence, anyway.

  92. imi place cum toti cei ce raspund “nu” mai sus se dau cu curu de pamant prin alte comentarii apropo de cat de necivilizati sunt romanii.oricum, nicio grija, este ilegal sa impui cuiva sa declare daca are sau nu virusul HIV, asa ca este foarte posibil ca al vostru copil sa se joace in acest moment cu un copil infectat cu HIV…

  93. Jaspana napsal:Tak jsem přehodnotila situaci, redukovala můj optimismus a prodala. Ušetřím si nervy a počkám na budoucí, třeba výhodný nákup. Toť můj názor.A co separatista, odmlčel se navěky nebo jen přes prázdniny?

  94. There are some interesting points on this article however I don’t know if I see all of them heart to heart. There is some validity however I’ll take hold an opinion till I look into it further. Good article , thanks and we wish more! Added to FeedBurner as well.

  95. One thing about Comcast at 5? They offer very little critical talk of the A’s…you would think that the A’s would be scorched…instead, Ratto and Killon both who have been critical of Slick Billy..aren’t there when the A’s are brought up. Instead,its Barry Tompkins.yawn.Baer showing the rich protect there own?Hot debate. What do you think? 1  11

  96. i want to share a paragraph with you from our pastor from a series of sermons he just finished.I imediately thought of this when i read this story.”Everything that acts does so with some sort of logos guiding it.By logos we are referring to the defining and guiding principles with which we operate.For the Christian and the church that logos is the cross.Anything else is man-made and prone to disintergration.The logos of the cross: acts of love,offerings of generosity and a posture of service in the name of Jesus.” This is you buddy!!! Keep up the Jesus-y great work.

  97. Yeah I really don’t think the NCAA wants Ole Miss to be good competition not granting Masoli a second chance….I read an article that it was a slap in the face for everybody that put faith in the NCAA and they give us the shaft…..I really hope Stanley and Mackey crams it down their throat. As far as I’m concerned the NCAA can shove it.

  98. Sam, părinÅ£ii descriu cel mai bine chestiunea, vezi un rezumat în Steinhardt, există păcatele din partea dreaptă ÅŸi cele din partea stîngă… Foarte interesantă taxonomie.Există păcatele subtile. C.S. Lewis ÅŸi Chesterton sînt artiÅŸti în a le descrie.ÅŸi păcatele grosiere, pe acestea le recunoaÅŸtem cu to(n)Å£ii.

  99. The next time I learn a weblog, I hope that it doesnt disappoint me as a lot as this one. I mean, I know it was my choice to learn, but I truly thought youd have one thing fascinating to say. All I hear is a bunch of whining about one thing that you can fix should you werent too busy looking for attention.

  100. Прежде всего, Михаил, спасибо за статью! Меня она в очередной раз заставила задуматься о правильном воспитании деток. Правильном и полезном прежде всего для них, а не для нас, взрослых. Посмотрите, ни один ребенок изначально не ждет, чтобы за него кто-то что-то сделал! Просто потом у него отбивают желание делать((((( А когда малыш вырастает, все удивляются, а где его самостоятельность? А откуда ей взяться?????24ba

  101. This is a wonderful writing on enmeshment. All parents and children would be served well by your thoughts. There are so many dynamics in the parent/child relationship that it is difficult for many to discern what is healthy and unhealthy behavior.

  102. Na mesma página coloquei a imagem em uma semana (ou 2 semana que depende). Estou blogando em semanas 1&2 esta semana e pode ser o 3 também, você vai ver o que acontece. Depois todo mundo faz como ele quer também. O que eu acho muito nestes álbuns é que vemos as mudanças ao longo do ano. E durante as férias eu feuilletterai com crianças para mostrar-lhes como eles crescem. 🙂

  103. – I’m impressed by your organisational skills and hope you had a wonderful Christmas. As usual I thought I was totally prepared right up to the last minute when it turned out I wasn’t.Next year I’m doing my Christmas shopping in July.I love your purple sparkly reindeer.December 29, 2010 – 2:31 pm

  104. Preben Riis SørensenVdr. braklægning af søengen:Læs lige de sidste 2 bogstaver omvendt.Der har hele tiden stÃ¥et søEGN.Fritz: Ups, men nÃ¥r du googler søegn, finder du sÃ¥ godt som kun et enkelt eksempel, og det er lige i underkanten. Noget helt andet er, at hvis Fritz skulle godkende “søegn”, sÃ¥ kan han komme pÃ¥ overarbejde med at godkende alle mulige og umulige andre egne.

  105. One of the women, that went to two of the shows in Florida said that Jerome wasn't there – anew person named "EASY" was there – if you go to the Blogs on the OFC she posted somepics of EASY and her experiences with some of Clay's people! A very fun Blog – she saidthe old bus driver "Sarge" retired, too! So a new bus driver. Her screen name is MidgeWimpy.

  106. I will begin school next month for my run a a Bachelors in Psych and Substance Abuse but I have been serving at my church in this field for 2 years as an “off the street” counselor from the invaluable experience that only come from having been through addiction for 35 years. I’ve been studying addiction and I know the value of the book knowledge but there is nothing that can take the place of the real life experience of being an addict. I look forward to school and I’m blessed to have this oppurtunity but the thought of Master’s right now is almost overwhelming. I pray that we don’t loose sight of what’s most important.

  107. What a post, Sheila. When do you sleep? Oh, that’s right, you don’t.Remember that sexy, sexy close-up almost make-out scene in Notorious? You’ve probably written about it, actually. So sexy. Due to these rules which stipulated that you couldn’t actually kiss for any length of time, they got around it by just touching faces and actually kissing only occasionally? It SIZZLES!Oh, by the way, I know Tim and his family have stories about Vatican 2. They are all Catholic and 2 of his uncles are priests. I’ll see what I can do. . .

  108. Come on, scouting isn’t like that anymore. Between the hysteria re: pedophiles and child assaults, and a growing number of women who feel that male bonding with knives, hunting, fishing, etc. are supporting aggression, men aren’t involved in scouts like they were. What remains is an already watered down scouting curriculum. Nowadays, the handbook talks about diversity. It talks about feelings. It talks a lot less about firearms.

  109. Betsy, Betsy, Betsy. This might be my favorite Christmas post this season! Just beautiful. Enjoy your time with your family. Much love to you.[] Reply:December 23rd, 2011 at 12:32 amThanks so much Missy! We are enjoying our time together as I know you are with your family.xoxo![]

  110. It’s hypocrisy. Isn’t the point of a social network to meet people? Just decline a request if you aren’t interested. There’s no need to report.FakeBook is becoming fascistic. Or maybe it always was….if I get blocked again, I will delete my account. I don’t need FakeBook, but they need me for their marketing data.

  111. meu tablet positivo ypy congelou a imagem na tela “positivo” e agora o que fazer já tentei dar boot pressionando on/off e volume mas ele não obedece o comando esta totalmente estatico o sistema operacional android 4.1

  112. I’m surprised you didn’t mention the Tenacious line. I guess you though the delica/endura was enough? I think some people may like the idea of g10 over frn. Although since getting my delica, I’m a believer in how Spyderco does their frn with liners. Definitely don’t like the griptilian handle though. But that’s just personal tastes.Good review and entry as always!

  113. Ahuro, Landa byl nacionalistou (národovcem) a tím také zůstal, jen některé z původních forem odmítá, proto jsem ho srovnal s komunisty. Samozřejmě každé zjednodušování kulhá, ale u Landy jeho pravé názory na mnoho věcí neznáme, protože o nich odmítá podrobněji mluvit.

  114. monkton’s argument centred around nazism, this bloke falls back on masturbation. not surprising when they’re both pushing it uphill. and here i was thinking tim wilson sounded reasonable on the drum the other week. back, for this viewer, to thinking IPA: not worth human consumption.

  115. Hi Dennis, you had a great skills and powerful portfolio in your site.To answer your inquiry, maybe the question is too broad or not define clearly. If we are going to analyze the process from the late year till now, there’s a lot of difference and advantages or disadvantages which can be seen in the results.Maybe I carried away with the results itself as an artist who appreciate someones talents. And maybe I should direct my questions to how good is the software or digital age, don’t you think?Thanks for visiting and more power!Best regards,Jason

  116. *I’m impressed, I must say. Really rarely do I encounter a blog that’s both educative and entertaining, and let me tell you, you have hit the nail on the head. Your idea is outstanding; the issue is something that not enough people are speaking intelligently about. I am very happy that I stumbled across this in my search for something relating to this.

  117. Slightly off-topic…I am beginning to wonder what it takes to be charged with war crimes these days.If it were possible to identify and arrest every wild-eyed, scruffy, conniving, extremist who intentionally killed civilians, we’d be locking them up or executing them by the dozen.Yet when the perpetrators are in uniform such crimes are dismissed as bad luck.Doesn’t seem right, does it?

  118. Interesting answer to my question. But as is usual, one question generally leads to another. Here’s what I’m wondering. Do you think it was a good idea to actually meet your editor. Editors, like teachers, I think, should be surrounded by an air of mystery. One should stand in awe before them in order to get the job done. What if “Andrea” would have been a well tattoed 20 year old with her hair up in curlers and a pierced whatever?!

  119. Ça fait mal de voir des coffrets que l’on a payé plein pot avec une promo quelques semaines plus tard ( Coffret Harry Potter Intégrale 1 à 7 (parties 1 & 2) et Jurassic Park Trilogie (édition collector avec figurine T-Rex))

  120. Amazing! IN the UK and most of Europe graduations and commencements are very serious and formal events. They are official and formal convocations of the University to confer. They are suppsed to show the importance of the award to be conferred. Anybody acting like these people would be thrown out and refused their degree!!