Leg Training

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Question: I really want to build up my legs and I am trying everything to get them to grow. Do you suggest any particular exercises for leg growth?

Answer: Legs respond to both heavy and volume training.

Heavy training means your reps are between 6 and 8 and builds dense muscle due to the load.

Volume training means your reps vary from 15 to 50 reps per set depending on the exercise and the range of motion you are using.  Volume training engorges your legs with blood giving your legs an almost painful pump.

You can train legs twice in 7 to 8 days but you need to use a  heavy training day and a volume day. Typically begin with leg curls since these will build hamstrings and most people need more hamstring strength and development. Do 3 to 4 sets of 8 to 12 reps per set. You may alternate these with a calf raises of any type doing 10 to 20 reps on each set. Move into
squats from there and begin with a couple of warm-up sets of 10 to 15 reps to establish the movement pattern and loosen the hip flexors. After warm-ups do 3 to 4 sets of 6 to 8 reps on each set. Follow those with lunges for 8 to 10 per leg. Finish with leg extensions and stiff leg deadlifts for 3 sets of each doing 8 to 10 reps per leg.

On your alternate leg training day use different exercises for hamstrings and calves. Utilize drop sets as well to vary your training. After your first 2 sets are completed, move to a heavier weight that you can only get 6 good reps with, then, decrease the weight by 25% to 30% and complete another 6 reps. On calves do a set of ten then decrease the weight 30% and do another ten reps.

For volume training give Uphills a try. These are very demanding both mentally and physically due to muscle exhaustion and the demand on your cardio-respiratory recovery system. Take three exercises, leg extensions, leg presses and squats. Choose a weight that you can do for 12 reps but do only 10 leg extensions. Move quickly to the leg press using a weight you can do for 15 reps when rested but do 10. Follow those with squats using a weight you should be
able to do when rested for 15 reps but do 10. The combination of movements, going from an isolation exercise to a supported leg exercise to a total body exercise will blow your legs up. Try to add a little weight each set and keep the reps at 10 per set. Do at least 3 or 4 of these combinations. After finishing those, do two sets of lunges alternating with stiff-leg deadlifts.

The next leg workout return to heavy training. For the volume leg workout that follows that perhaps do ten sets of ten reps for squats.

Vary your routines but always put 100% effort into whatever you do each time. Maintaining your mental drive is the difficult part but if you can do that you will see good results.

God bless and keep training.,
Daryl

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