"They Didn’t Have Steroids Or Fancy Machines"
What they did have was grit...
Determination...
And a relentless work ethic that forged some of the most powerful physiques in history.
We’re talking about the old-school physical culturists...
The men who built their bodies with nothing but iron...
Sweat...
And sheer willpower.
And leading the charge was the legendary John Grimek...
A man whose legs were so thick...
So powerful...
They became the standard by which all others were measured.
Guess how he built his wheels?
Long, hard sets of heavy squats.
1. Old School Training with a Modern Twist
This program is heavily influenced by the methods of John Grimek and other legends of the pre-steroid era.
But we’re not just sticking to the basics...
We’re taking those time-honored principles and combining them with modern techniques like blood flow restriction training to accelerate your muscle growth.
The result?
A program that honors the old school while pushing your legs to new heights.
2. Heavy and High-Rep Compound Movements
Grimek didn’t mess around with light weights or isolation exercises.
He built his legs with heavy, compound movements that worked every muscle fiber to its absolute limit.
That’s exactly what you’ll be doing...
Squats...
Lunges...
And more...
All performed with heavy loads and high reps to maximize growth.
This is how you build legs that are big...
Thick...
And powerful.
3. 4 Days a Week, 8 Weeks of Relentless Training
For the next 8 weeks, you’ll train with the intensity and focus of a true physical culturist.
Four days a week...
With three of those days dedicated to hammering your legs from every angle.
4. Blood Flow Restriction Training for Accelerated Growth
You’ve probably never trained like this before...
Blood flow restriction (BFR) training is a powerful tool for accelerating muscle growth...
And it’s a key component of this program.
By restricting blood flow to the muscles during high-rep sets...
You’ll create an environment that forces your legs to grow faster and more efficiently.
This isn’t just a gimmick...
It’s a proven method used by athletes and bodybuilders to take their training to the next level.
Why The Old School Leg Thickness Specialization?
Relentless Leg Development
Over the next 8 weeks, you’ll target your back with a laser focus. Three days a week, you’ll hammer your lats, traps, and spinal erectors with movements directly influenced by Olympic weightlifting—movements that force your back to grow thicker, stronger, and more powerful than ever before.
Rock-Solid Muscle Density
We’re talking about building a back so thick it'll look and feel like its carved from stone. This isn’t just about getting bigger—it’s about developing a density and definition that screams power.
Not Your Typical Leg Program
Olympic lifting variations are the foundation of this program, hitting your back from every angle with heavy, compound movements that stimulate maximum muscle growth. We’re talking about exercises that have built the most impressive backs in the world—clean pulls, snatch pulls, and more.
Total Back Thickness
This isn’t just about the lats. You’ll build a back that’s thick and dense from top to bottom—traps that stand tall, rhomboids that give your back depth, and spinal erectors that create that unmistakable ridge of power down your spine.
MEET THE COACH
James de Lacey (MSc)
James has spent over a decade working as a strength & conditioning coach in professional and international sport.
He holds a Masters degree in Sport & Exercise Science and has published two scientific journals in the Journal of Strength & Conditioning Research. Safe to say, he walks the talk.
He loves to help people just like you build muscle and realize their strength through his programming influenced by years of testing and experience.
Why Others Love US
Kaz Adams
"James is one of the most knowledgeable and passionate coaches I’ve ever had the opportunity of working with. His understanding and application of the many facets of Strength and Conditioning is beyond comparable. Not only does he bring professionalism and vast experience to novice all the way to elite level, he is also patient and clinical when it comes to coaching. If you get the chance to work with him it will be one of the best opportunities you ever experience."
Lito Angeles
"James de Lacey is, without question, one of the very best strength & conditioning coaches I've come across. His depth of knowledge in strength & conditioning, is exceptional, second-to-none. He conveys his comprehensive knowledge with carefully thought out programs that are sensible and efficient. With that said, I strongly endorse all of James' material to anyone interested in an effective and efficient approach to strength training."
Mona Pretorius
"James is a very knowledgeable coach. His passion and love for training and helping others shows in his coaching, writing, and programs and the results speak for themselves."
Frequently Asked Questions
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