I have probably heard most excuses there are for skipping leg day. Dom Mazzetti (BroSceinceLife) has a great video regarding this topic (below).
A lot of people who get into lifting often skip leg day. Why? Because it is hard, and you don’t get to really show it off. However, they do not realize the benefits of leg day. I would say this is the most important day out of all in the gym. If I were to go to the gym once a week, I would do legs, and here’s why:
Having a strong lower body is the most basic step to being overall strong. Stronger Legs and a stronger core will contribute to also having a strong upper-body. Thus, Squats and Deadlifts are irreplaceable exercises. Trust me, you don’t want to be looking like the biggest guy, but falling down from a little shove because you have no lower body strength whatsoever.
2. More Muscle Mass
Several previous studies have shown that exercises such as Squats and Deadlifts release the most muscle building hormones (Growth Hormone and Testosterone). Whether you believe in this or not, many bodybuilders have testified to it, and I, too, have seen a lot more gains while having those exercises in my routines, compared to when I did not.
3. Boosted Metabolism
Most of us want to be lean and ripped, and have that six pack. If you fall under this category, then doing legs should be a priority. Exercises such as squats, leg presses and deadlifts burn more fat than just about any other exercise, hence overtime aiding your metabolism and enabling you to acquire a low body-fat percentage in the long run.
4. Improved Athletic Performance
Most sports will require having a strong lower body in order to succeed at a high level. Whether its kicking, jumping or sprinting, strong legs will always come in handy when the competition begins.
5. A Balanced Body
Have you ever seen someone with a huge upper body, but with seemingly sticks for legs? Does it just not look foolish? A great Physique is a balanced one, and if upper body is all you are training, your physique will be highly lacking. Do not just train to show off, but train to acquire the best and healthiest body you can possibly have. So next time you think about skipping the gym, remember al the benefits you are missing out on, and just force yourself into some squats. You will enjoy the results.
Here is my Leg Routine (I do legs once a week):
Squats – 1×10, 1×8, 1×6, 1×4, 1×2 (Pyramid up in weight)
Stiff Leg Deadlifts – 1×10, 1×8, 1×6, 1×4, 1×2 (Pyramid up in weight)
Seated Leg Press – 4×8
Bulgarian Squats – 4×12
Quad Extensions – 4×20
Seated Leg Curls – 4×20
Glute Kickbacks – 4×20
Seated Calf Raises – 4×20
Calf Machine Raises – 4×20
Author: Davit Torosyan