The truth is that unlike big arms and chest, big and strong legs are a rare occurrence at gyms and fitness centers all over the World. The majority of lifters mainly put their focus on building a top part of their body. The bottom part is not trained that often or in most cases never. The excuse for that they have sounds something like “I don’t need to train legs, they’re already strong enough from running, bike riding, soccer etc” which only shows their lack of will & motivation.
To get real results, leg training actually requires you to have a lot more intense physical & mental effort unlike other muscle groups. If you’re one of those people that think they have big and strong legs, just take a careful look in the mirror. Or try to do a set of weighted squats that will put your legs to the real test. You’ll probably learn the hard truth, the one you knew deep down for all this time but never had the courage to admit it. Your legs are nowhere near strong, but no worries i got you covered. Just keep reading!
How to organize leg training session?
When it comes to leg training, the important thing you should know is – Don’t combine leg training with other muscle groups. Dedicate one day just for leg training & try to give it your 100%. I don’t say this without a reason, quality legs training requires a lot of energy and time. If you were to combine them with other muscle groups, you would not have the energy to train to the max for best results. You’d be tired af and if by any chance you had a big meal before, you’d possibly be puking your guts out as well. So just don’t do it! This is not something that is meant for a regular gym goer, leave it to the professionals.
Training legs once a week is more than enough. Take a day before legs day off so you could rest and re-charge your batteries to be able to endure and have quality leg session.
Choosing the right exercises for legs
When i mentioned the training split before, i thought about those who don’t take this legs training seriously. The ones whos training consists of 2-3 machine exercises (e.g. seated or lying legs curl machine). They usually start & end the session with one of these same exercises. I’m not saying that these exercises are bad. They just can’t be the base and the major part of a leg training session. It’s nowhere near to the real and serious leg training.
Start your training with one of the major exercises for strong legs & overall body muscles which are squat and deadlift. Don’t look for excuses not to do them because they give insane results when executed with proper form. In most cases when i talked to lifters who don’t do these exercises, they always had an excuse. It sounded like: “pain or injury” from the exercises in question but the real problem there was is their lack of motivation and bad form. If you have a problem with squats and deadlifts, ask yourself what’s the real reason for that, bad form or injury.
Be stronger than your excuses.
If you’re a newbie to these two exercises, take your time and work with small weights. When you master the proper form, then start adding more weights. Film yourself while executing them and compare your form with the videos of professional athletes so you could see if you are making any progress. When doing deadlift or squat as your starting exercise, always do them with bigger weights and less repetitions.
A good warm-up comes before all that, with slowly increasing the weights until you reach your first set weight. When you’re done with squats and deadlifts, add a couple of more exercises to complete your training and hit your legs from all possible angles. Do them with lighter weights and higher number of repetitions. What works for me the best are exercises with free weights such as romanian deadlift, hyperextensions, front squat & bulgarian squat. Of course, we won’t forget the calves. When you’re done with all the exercises, do a few sets of standing or sitting weighted calf raises.
Leg Workout Example #1
- Squat 5 sets x 5 reps
- Romanian deadlift 4 sets x 10 reps
- Hyperextensions 4sets x 12 reps
- Sitting legs curls 4 sets x 12 reps
- Standing weighted calf raises
Leg Workout Example #2
- Deadlift 5 sets x 5 reps
- Front squat 4 sets x 10 reps
- Bulgarian squat 4 sets x 12 reps
- Lying leg curls 4 sets x 12 reps
- Sitting weighted calf raises 4 sets x 15 reps
if you’re unable to relate to this photo, i’m sorry to brake it to you but you didn’t give your 100%