Classic Bodybuilding: Ken Waller’s Leg Training Programs

 

     Ken Waller is probably most well-known from the “documentary” Pumping Iron.  Although Pumping Iron primarily focused on Arnold’s rivalry with Ferrigno in the Mr. Olympia competition, the other main “story” of the pseudo-doc revolved around the rivalry of Waller and (fellow Mr. Universe competitor) Mike Katz.  Waller was sort of portrayed as the “villain” in the Universe competition to the more “All-American” Katz.  The problem is that the storyline was set up by the filmmakers, and none of it was actually true.  Katz and Waller were, in truth, actually good friends.

     I still love Pumping Iron to this day, but I really wish I would have known that the Waller and Katz story was fabricated when I was a teenager.  Because before watching Pumping Iron, I liked Waller.  Afterwards, not so much.  Sometime in the late ‘90s, I discovered the truth (or “untruth,” I suppose) about Pumping Iron, and Waller has remained one of my favorite “Golden Era” bodybuilders ever since.

     But the makers of Pumping Iron missed out on a story that was actually true which revolved around the ‘75 Mr. Universe that the movie filmed.  (Unlike in recent years, at that time, the amateur Mr. Universe—now the World Bodybuilding Championship—and the professional Mr. Olympia took place over the same week at the same venue, so the filmmakers followed amateurs at the time, such as Waller, and pros such as Schwarzenegger.)  Gene Mozee wrote this about the competition in a 1998 issue of IronMan magazine: “In 1975, Waller had his sights set on winning the IFBB Mr. Universe which was to be held in Pretoria, South Africa.  His major rivals were Mike Katz, Paul Grant, and sensational newcomer Robby Robinson.  Robinson, Grant, and Waller all trained at Gold’s in Venice, as did Arnold, Franco Columbu, and Frank Zane.

     “The rivalry was so hot and heavy that it became a betting proposition.  Waller took on all comers at $100 a head that he would win the Overall—and then proceeded to pull off one of the greatest con jobs in the sport.  He began showing up at the gym in very baggy clothing that made him look fat.  He’d do a few sets, and then complain that he didn’t feel like training and leave.  He suckered 18 nonbelievers into putting up C-notes against him.  I put my $100 on Robby Robinson.

     “What we didn’t know was that Waller was training like a maniac at Mickey’s Gym in nearby Redondo Beach.  He showed up loaded to bear at the Mr. Universe and beat them all.  He also collected $1,800 in cash from all us suckers.  He certainly taught me a lesson—never bet against Ken Waller at anything.”

     Waller possessed a very symmetrical physique, but it was often his leg muscles that were singled out as his best bodyparts—his quads and hamstrings were equally impressive.  What follows are Waller’s own words on how he trained his legs—as told to Mozee.  As with some other of my more recent “Classic Bodybuilding” pieces, I will present the words of Waller, and then offer my own commentary.  All of Waller’s words are in italics; mine are the non-italicized words that follow. 

On Building Large, Shapely, Defined Leg Muscles

     Lots of guys have big thighs—some too big.  There’s never been a thigh measurement bodybuilders strive for, the way 20-inch arms are a goal.  There is a barrier to perfect development, though, and that’s aesthetics.  You have to be able to combine mass, shape, and definition—and the exercises for each work against each other.  Mass, which comes from squatting, cancels out graceful shape and cuts.  Shape, which is developed through specialized exercises, involves hard work and high reps and tends to diminish size.  Definition, also created through specific high-rep movements, requires dieting, which further reduces mass.  The goal is to balance these three factors.

     The advice here is something that more younger bodybuilders need to hear.  When I first started reading bodybuilding magazines in the ‘80s, I assumed that all of the programs the pros outlined were how they built their muscle mass.  But nothing could be further from the truth.  Because the truth is that when you do a lot of multi-angular exercises for multiple sets or multiple reps, you often get smaller.  The kind of training that most bodybuilders do is good if you already have a substantial amount of muscle.  But it’s not-so-great for those of you who are just starting out, or if you’re after more muscle mass at the moment.

     On the flip side of all that, you have bodybuilders these days who lack the graceful lines and shape of earlier bodybuilders because they don’t do enough multi-angular training.  Instead, they just stick with the “mass-builders” while letting their diet and cardio get them shredded.  They are big and lean, but often not very aesthetic.

     Balance should be the key.  Focus on building lean mass at first.  Once you get big, focus on maintaining that muscle mass while also bringing out more shape, definition, and cuts.  (Oh, and you can throw all my commentary on this subject out the window for any bodybuilder taking large amounts of anabolic steroids.  Steroids alter everything.)

Waller’s Training Split

     The most important thing I’ve discovered is that you have to work your thighs at the beginning of your session, while your energy and enthusiasm are at their peak.  Leg work is hard.  I use a split program, so I train delts, lats, chest, and arms on Monday, Wednesday, and Friday, then hit thighs, calves, and abs on Tuesday, Thursday, and Saturday.

     I think the first bit of advice here—to train your thighs first thing in a session—is good advice even if you follow a full-body program.  Most of my programs place squats first.  I always liked to get the hardest exercise out of the way at the beginning of a session.  Also, once you do squats (or another hard-as-hell thigh movement) at the start of the workout, the rest of the session feels as if it’s a relative breeze.  This is the reason Bill Starr always included squats at the start of all his programs.

     The split Waller used might be eye-opening for a lot of younger, modern bodybuilders not accustomed to such frequent training.  I think if you can build up to it, training that frequently is actually a good idea—I do, after all, push high-frequency training more than any other form of lifting.  However, I would be a little cautious about doing too much heavy chest, lat, or biceps work with as much frequency, especially if the sessions are relatively hard.  But there is no reason that you can’t train your quads with higher frequency training.  If you want to give some of the programs in this article a try, I would advise following a split something like this:

Monday/Wednesday/Friday: thighs, calves, shoulders, abs

Tuesday/Saturday: chest, lats, arms

     

Waller’s Exercise Preferences:

Heavy Barbell Squats

     This is the best exercise for growth.  I squat barefoot, with my feet flat on the floor.  I have good leverage and balance that way, and my thighs work harder if I don’t use a block under my heels.  Try it without the block, but if you think the block improves your stability, then use it.  I don’t go below parallel, because then the glutes do the work rather than the thighs.  I warm up with a light weight for 12 reps.  On the second set I add weight and do 10 reps; then I do a third set with more weight for 8 reps; the fourth set, more weight and 6 reps; the final set, the heaviest weight I can handle for 5 reps.  My best is 5 reps with 575 pounds.

Heavy Leg Presses

     This exercise adds size to the outside of the thighs.  It also helps build mass in the middle of the thighs.  Do your first set with a lighter weight to warm up, since this movement hits your thighs and knees from a different angle.  I add weight to each successive set for 12 reps, for 5 sets.  My limit is 1,000 pounds for 12, so you can see that heavy poundages are required.

Machine Leg Curls

     These develop the thigh biceps and give your legs a thick look.  I try to keep my upper body rigid so only my legs move.  Go for a full contraction at the top and a complete extension at the bottom.  Do 5 sets of 12 reps with as much weight as you can handle in strict form.

Machine Leg Extensions

     These add shape and cuts to the quadriceps.  It’s a good finishing exercise because you can work your quads until they scream for mercy without stressing your lower back or requiring large amounts of oxygen.  Do 5 sets of 15 reps with as much weight as possible.  Hold each rep at the top and tense your thighs for maximum contraction before returning to the starting position.

     Squats are, indeed, the best exercise for growth, and not just leg growth, either.  Hell, if all you want are big arms, you still need to squat hard and heavy in order to acquire them.  Waller’s advice for flat-footed or raised-heel squats is good.  I think some taller bodybuilders would probably do well with a block under their heels, or they could wear shoes with a higher heel.  Shorter bodybuilders would probably be better going flat footed.  Of course, if you want to get as strong as possible—and are not just after hypertrophy—you should always squat flat-footed.  You could go barefoot as Waller recommended, or simply wear a flat-heeled shoe.  I always competed in a pair of Chuck Taylor’s while powerlifting.  I liked the flat heel and the tight ankle support.

     For leg presses, I assume Waller was talking about a vertical leg press, the old-school kind where you lie flat on your back while doing them.  I don’t know how many gyms still have those—I doubt there are many—but if you have access to one, it’s worth a try.

     If you’re wondering why Waller said machine leg extensions and leg curls, it’s because machine versions of those were relatively new at the time.  A lot of bodybuilders before the ‘70s did leg curls and extensions with a dumbbell held between their feet.

The Programs

Ken Waller’s Shape, Mass, and Definition Workout

Barbell squats: 5x12, 10, 8, 6, 5 (do these as progressively heavier sets the way Waller describes above)

Leg presses: 5x12

Leg curls: 5x12

Leg extensions: 5x15

The Intermediate Program

     Waller said that the above may be too strenuous for less advanced bodybuilders.  If that’s you, then he recommended this variation:

Barbell squats: 5x12, 10, 8, 6, 5

Leg presses: 3x12

Leg curls: 4x12

The Thigh Builder

Barbell squats: 8x12

Leg curls: 5x15

     Waller said that if you’re having trouble getting your hamstrings to respond, train them first in the above workout.

     If you want more “classic bodybuilding” pieces, be sure to click on some of the links embedded within the article. I will let Waller have the last word: “These programs hit the thighs from every angle to add size and shape… and cuts.”

Sources

All quotes of Waller’s and Mozee’s come from the article “Ken Waller’s Fabulous Leg Programs” by Gene Mozee, in the July, 1998 issue of IronMan magazine.

If you want even more mass-building, strength-gaining workouts, be sure to get a copy of my latest e-book: “Ultimate Mass and Power: A Collection of Training Programs for Getting Massively Big and Incredibly Strong.”