In today’s natural bodybuilding video blog, Rodzilla and I cover how to perform a short but intense home leg workout routine designed to increase the mass and thickness of your upper legs (thighs, glutes and hamstrings). This is a fast paced bodybuilding workout that only uses dumbbells and a leg extension / leg curl attachment. We focus on muscle tension at all times and as you will see, we use a variety of repetition ranges. See the full workout execution on the video below. The full workout description (sets/reps) is detailed under the video.


Short Home 25-30 Minute Natural Bodybuilding Leg Workout Routine for Mass

This is a great natural bodybuilding weight training routine that you can do for the purposes of gaining muscle and losing fat.

Instructions: This is a fast paced workout, Only rest the amount of time that it takes for your partner to go through the set. If training alone, rest no more than 60 seconds.

For supersets there is no rest between the first and second exercise of a superset. Rest 60 seconds after the second exercise, before you start again with exercise #1 unless stated otherwise.

Non-Stop Superset:

bre-footer-websiteStatic Lunges 3 sets of 6-8 reps (alternate between legs back and forth until all 3 sets are done)


1 set of walking lunges (using your bodyweight) performed for as many reps as you can do.

Leg Extensions 3 sets of 15-25 reps
Dumbbell Squats 3 sets of 8-12 reps

Wide Stance Dumbbell Squats (press with heels to engage the glutes & hamstrings) 3 sets of 10-15 reps
Lying Leg Curls 3 sets of 10-15 reps
Wide Stance Dumbbell Squats (press with heels to engage the glutes & hamstrings) 3 sets using the same weight as above performing as many repetitions as you can.

This routine should take you around 25-30 minutes. By the time you are done with this routine, your legs will be on fire! It helps to use a nice pre-workout like Super Charge from in order to help you get through it.

Try the routine out and let us know what you think.

Until next time, take care and train hard!




Today I want to share with you a video blog on what are Hydrogenated Oils (Transfats) & why they are dangerous.

[Note: For more videos, be sure to SUBSCRIBE to my YouTube Channel by either clicking on the SUBSCRIBE button on the video or by visiting my YouTube Channel here and clicking subscribe:]

What Are Hydrogenated Oils (Transfats) & Why Are They Dangerous

What Are Transfats?

Transfats and partially hydrogenated oils (which are one and the same thing) are regular vegetable oils like soybean oil that undergoes a process called hydrogenation, which is the addition of hydrogen atoms to the molecular structure of fats.

Why Hydrogenate Fats?
In order to extend the shelf life of foods like pastries or pizza crust. While this is a great idea for the shelf life of foods this is not a great idea for our health.

Why Are Transfats Dangerous?
These fats have a higher melting temperature, which is well over 100 degrees Farenheit. However, your body operates at around 98 degrees Farenheit. Thus, by ingesting these fats, they will deposit themselves in the arteries and raise your bad cholesterol as well as lowering your insulin sensitivity. If insulin sensitivity is lowered, then your body’s cells lose the ability to accept insulin. Remember that insulin is a very necessary hormone as it carries all of the raw materials that your cells need (carbs, proteins and fats) to live. So if your cells cannot accept this hormone, then your health will deteriorate (and needless to say, your fat loss and muscle building ability will be compromised).

These transfats should not be confused by anybody. Fast foods are completely riddled with transfats. Again, remember that you will find these in foods like fries, pizza, pastries, etc.

Beware of the Label Scam
Legally, a food can say that it contains 0 transfats if it contains less than 1 gram. So for example, you can have a food item that has 0.90 grams of a transfat and it will be listed as 0 transfats, Thus, buyer BEWARE! If you see in the ingredient list partially hydrogenated oil then you know that the food item in question has transfats.

Whether you are into bodybuilding and fitness or not, simply for health reasons you should stay away from partially hydrogenated oils as they are poison and garbage for your body.

If you have found this knowledge useful you may want to check out 101 Toxic Food Ingredients as this e-book bundle covers ALL of the hidden ingredients out there that are not only sabotaging your progress and energy levels, but also jeopardizing your health. For details on the 101 Toxic Food Ingredients click here.


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