An exercise which primarily involves legs, produces to varying degrees, muscle growth in all other muscles throughout body. The relative size of muscles involved largely determines how great indirect effect will be. The larger muscle group, greater overall indirect effect on other body parts. Got it. Good

This indirect effect is result of intensity of effort. If intensity is low, indirect muscle growth is minimal. If intensity is high, indirect muscle growth is absolutely incredible. But remember, these muscle gains are not stimulated through quantity of exercise performed, but from overall intensity of effort.

Maximizing intensity of effort requires same style of training for absolutely everyone. That mean you and me. However, individual performance is relative. For example. while performance of a 100 pound bench press may involve a high level of intensity for one person, a considerably stronger trainee could perform same exercise with a much lower intensity. But as we now know beyond a shadow of doubt. High levels of intensity must be reached, before an increase in muscle size will be produced. If you train below that particular level, your muscle gains will be practically non-existent.

What matters here is not number of repetitions performed beyond initial ten. What’s most important is that you understand reason behind need to force yourself to work at higher levels of intensity. To produce greatest possible muscle gains in shortest possible time frame, you must continually strive to perform at a level well beyond your comfort zone.