Muscle-Building Leg Exercises
First you need to understand that what suits your friend is not necessarily for you, so ideally you should choose a training program that will fully meet your goals. “Feet Day” is a phrase often used among athletes, which, first of all, causes associations with nausea, “jelly” legs, painful waddling instead of a confident gait, and a host of other unpleasant accompanying factors.
The sensations after intensive training of the legs can be universal for everyone, while the set of exercises in the workout can be selected for an individual bodybuilder, taking into account his physiological characteristics and preferences. Despite the fact that most of the complexes aimed at developing the muscles of the legs begin with squats, other components of the training may vary depending on which muscle group you want to pay maximum attention to.
Each of the seven workouts listed below has its own direction.
Choose the one that best suits your needs and follow it for 4-6 weeks before moving on to another highly specialized complex. Or you can take the first option as the basis of your training, which is designed to increase the total mass of the legs and develops all the muscles at the same time.
Do not forget that we provide a set of exercises directly, and you already determine the intensity of their implementation yourself in such a way as to withstand a full high-octane training and the accompanying pain. Consider these points and make your workout so that it is most effective for your muscles.
GOAL: INCREASE THE TOTAL LEGS GROW
Mass gain involves the implementation of several important rules, namely: start the work out with the most difficult exercises and large weights, maximize the amount of training (the total number of sets and reps), and the session itself should continue until the muscles are completely exhausted.
Changing the placement of the feet during the leg press will allow you to change the load on different muscle groups: raising your legs higher, you will shift the emphasis from the quadriceps to the back of the thigh and buttocks, since the amplitude of the flexion and extension of the legs will be higher. In addition, remember – you can not reduce the angle of bending of the knees, it should not be less than 90 degrees, because in the opposite case, you will limit the participation of the buttocks and hips in the exercise. Also read our article on leg exercises!
COMPLEX OF LEGS EXERCISES
1. Barbell–Squats: 4 sets of 6–8, 6, 10, 10 repetitions. Lose weight after your first 2 sets.
2. Leg press: 3 sets of 8–12, 8–12, 10–12, 8–10 reps. Alternate 2 positions of the legs.
3. Walking lunges with dumbbells: 3 sets of 10, 12, 14 steps on each leg.
4. Leg extension: 4 sets of 12 reps. Do not forget to do one drop set in each approach.
5. Romanian deadlift: 4 sets of 6, 9, 12 reps.
6. Leg curls: 4 sets of 6, 8–10, 12 reps.
7. Calf Rises: 4 approaches on 10, 12, 15, 20 repetitions.