When we think of the Men’s Physique division, capped delts, a ripped six-pack, and a broad back come to mind. While the judging criteria largely ignore leg definition, competitors still have plenty of good reasons to train their legs.
Erin Banks understands how building quads and hamstrings ties into the symmetry and balance of his physique. As a taller competitor, it enhances his V-taper, leading to more impactful front and back poses.
Ahead of his performance at the 2025 Pittsburgh Pro on May 10-11, Banks pushed his lower body to new extremes.
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Erin Banks’ 2025 Pittsburgh Pro Leg Training
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Leg definition often gets overlooked in Men’s Physique, but it makes a difference in how judges analyze body composition. Although their hamstrings and quads are mostly covered onstage, competitors wear tightly fitted suits, and when legs are disproportionate to their upper bodies, it’s noticeable.
Banks loaded the hamstring curl machine with 54 kilograms to get started and pointed out why he prioritizes blood flow on leg day: “Getting the joints and all these tendons lubricated so when we do go to squat, we’ll be ready to go.”
Adequate blood flow during resistance training has been shown to help reduce the chances of injury by minimizing fatigue and supporting tissue repair. (1) It also has the potential to boost hypertrophy gains. (2)
This is one area I’ve wanted to grow and improve in to push myself to a whole other level as an athlete.
Banks moved to Smith machine squats, a safer exercise for stimulating the quads and glutes. It uses a fixed bar path; unlike the conventional barbell squat, it’s easier to rack and self-spot when fatigue sets in.
It’s about intensity, good form, technique, and being smart.
—Erin Banks
Banks implemented a narrow foot placement on the leg press machine, ensuring his quads were fully activated throughout each rep. (3) With his quads pre-exhausted, he aimed to induce growth by isolating them with the leg extension machine as a finisher. (4)
Onward
Banks secured Men’s Physique Olympia gold in 2022 before he was unseated by Ryan Terry a year later. After claiming bronze under the Vegas stage lights during the 2024 season, he plans to helm the division again, starting with a successful outing in Pittsburgh.
References
- Pitcher JB, Miles TS. Influence of muscle blood flow on fatigue during intermittent human hand-grip exercise and recovery. Clin Exp Pharmacol Physiol. 1997;24(7):471-476. doi:10.1111/j.1440-1681.1997.tb01229.x https://pubmed.ncbi.nlm.nih.gov/9248662/
- Martin PM, Bart RM, Ashley RL, Velasco T, Wise SR. An Overview of Blood Flow Restriction Physiology and Clinical Considerations. Curr Sports Med Rep. 2022;21(4):123-128. doi:10.1249/JSR.0000000000000948 https://pubmed.ncbi.nlm.nih.gov/35394953/
- Da Silva EM, Brentano MA, Cadore EL, De Almeida AP, Kruel LF. Analysis of muscle activation during different leg press exercises at submaximum effort levels. J Strength Cond Res. 2008;22(4):1059-1065. doi:10.1519/JSC.0b013e3181739445 https://pubmed.ncbi.nlm.nih.gov/18545207/
- Trindade TB, Prestes J, Neto LO, et al. Effects of Pre-exhaustion Versus Traditional Resistance Training on Training Volume, Maximal Strength, and Quadriceps Hypertrophy. Front Physiol. 2019;10:1424. Published 2019 Nov 19. doi:10.3389/fphys.2019.01424 https://pubmed.ncbi.nlm.nih.gov/31824336/
Featured image: @e_bankssss on Instagram
