Like everything else in life, bodybuilding does not remain static and several cutting edge experts have redefined boundaries of achievement. Increasingly, serious athletes are using methods that extend set beyond point of failure. This involves forcing muscle to perform more work despite having experienced failure in previous rep. In practice, you perform one last forced repetition with help of a training partner.

This obviously calls for great commitment and high motivation but rewards include better mass gains thanks to greater muscular overload. Such intensive training places additional importance on need to lift with sound technique and to incorporate sufficient recovery time into your muscle building program.

For beginners these muscles should be exercised as follows:

1. Leg press - 1 set of 10-15 reps. This is a useful exercise for quads but it also works hamstrings and glutes to a lesser degree.

2. Leg extension - 3 sets of 10-15 reps. This is a useful exercise for adding definition to quads.

3. Hamstring curl - 3 sets of 10-15 reps. This exercise isolates hamstrings.

4. Standing calf raise - 3 sets of 10-15 reps. This exercise works gastrocnemius muscle.

5. Seated calf raise - 3 sets of 10-15 reps. This exercise works soleus muscle underneath gastrocnemius muscle.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For first couple of weeks complete one set but then add one set each week to a maximum of three. At end of three months you will be ready to move on to more intensive intermediate level exercises.