Leg workout – a blessing for some, a doomsday for others. But why are most people in the gym so lazy when it comes to another leg day? The thing is, even the basic lower body training is much harder than any other kind of workout, the muscles hurt more, and besides… you’re not gonna show off your muscular legs to friends (as you can do with your biceps, abs, chest, and back). So why waste time and energy for nothing? Hold on, dude! Let this pic be a reminder not to miss leg training:
Ok, and now seriously. Let’s face it: building thick, strong legs doesn’t come easy, especially if you are tall or have a fast metabolic rate, but it’s definitely worth it.
- As well as working at other muscle groups, supersizing your lower body has to be started from basic exercises. If you begin with the isolation work, you won’t be able to perform well in basic movements that will reduce the effectiveness of the whole training. You’d better do the isolation exercises at the beginning of the leg day just to warm up.
- Use an athletic belt when working with heavy weights to prevent your back from injury. You should also have bandages for the knees to protect the knee joints. Besides, too heavy weights are not an issue for mass leg training so that you can do squats and deadlifts without setting weight records.
- Don’t begin training legs without understanding how to do it right. Usually it takes about several weeks to master the technique of most exercises, so there’s no need to hurry up. During this period, it is not necessary to train with heavy weights, it will be more reasonable to develop the feeling of muscles and learn the technique of the main basic exercises.
Complex Leg Training: Top 6 Exercises for Mass
Actually, in order to build bigger wheels, 2-3 exercises per training are often enough. What’s the catch? – The accuracy. If you do each set to the bitter end, your calves, quads, hamstrings, and glutes will grow by leaps and bounds. So, what exercises should you perform for maximum leg growth? Let’s consider 3 basic exercises first:
- Barbell Squat (Back & Front)
- Total leg (mostly quadriceps, however, other lower-body musculature, including glutes and hamstrings also work to a lesser degree) and total body development.
- Do 2 warm-up sets of 30 reps + 3 training sets of 20 reps.
- Leg Press
- The quadriceps is the main muscle works, but if you change the position of your feet on the platform, glutes and hamstrings can be involved.
- Do 3 sets of 20 reps, gradually adding extra weight.
- Deadlift (Romanian, Stiff-Leg, Single-Leg)
- Deadlift is one of “eternal” exercises aimed at total leg development. Depending on the variation, different muscles are trained more or less (Romanian Deadlift – for hamstrings and glutes, for example).
- Do 2 warm-up sets + 3 training sets of 15-20 reps.
And now meet three isolation exercises:
- Leg Extension
- Perfect exercise for beginners to build an impressive set of legs; use the machine to strengthen your quads.
- Do 3-4 sets of 15 reps, gradually adding extra weight.
- Leg Curls (Seated & Lying)
- Experiment with seated and lying leg curls variations to train your hamstrings from all sides.
- Follow the leg extension scheme: do 3-4 sets of 15 reps, gradually adding extra weight.
- Calf Raise (Standing & Hack Machine)
- Standing Calf Raise exercise will strengthen your calves, while Hack Machine Calf Raise will help to build the soleus muscles.
- Do 2-3 sets of 15-20 reps of each.
- Rest between sets should be not more than 90 secs in basic exercises, and not more than 45 secs in isolation exercises.
- Add weights gradually, step by step, not rapidly.
- Focus on your nutrition and supplementation to maximize muscle size: eat big – no less than 3500 calories per day.
- Come to actually enjoy your leg days.
Building strong legs is a very difficult and slow process, which requires lots of energy, efforts, regularity, and efficiency. But that super fit and sexy body you get at the end, for sure is a good pay for those exhausting leg workouts.
Written by Helen Rogers http://thecrossfitshoes.com/