LEGS TRAINING TIPS:
Strong Foundation
Turn your twigs into solid tree trunks with this pre-exhaust leg routine
-By David Sandler, MS, CSCS
Some people actually look forward to leg day, but for most it’s last on their list of training priorities, which explains why many men have large upper bodies supported by pencil-thin legs. If you find yourself wearing pants at the gym more often than shorts, the following workout will give you some newfound confidence just in time for the beach this summer. If you don’t train your trunks, you can’t expect them to grow. And if you don’t train them hard – simply going through the motions won’t cut it – it will take much longer to see results, if you ever see them at all. In other words, it’s time to buckle down below the belt.
LEG IT OUT!When you think of big legs, you immediately think quadriceps. But just like a jacked set of arms requires the efforts of both the triceps and biceps, the legs need the hamstrings to be worked hard to maximize overall size. Lower body strength workouts normally begin with squats, but this plan switches things up by focusing on isolation exercises for the quads and hammies first, then hitting the big strength moves.
Isolating muscles allows you to attack weak areas that the big strength exercises often miss; heavy compound lifts incorporate many different muscles, thus emphasizing overall strength rather than particular trouble spots. If size is your goal, then strength should be a secondary concern. This is particularly true for the hamstrings, one of the more difficult muscle groups to bulk up.
In the below workouts, squats don’t show up until the end of the session, and when they do, they’re supersetted with yet more leg extensions in what can be referred to as a “post-exhaust” set.
Caution: Be careful when you get to your squats. If you’ve hit it hard on your previous sets, your legs will be fairly shot. This is the ideal time to take some weight off the bar.
Workout 1 is a stand-alone routine for hardcore lifters. Workout 2 is for those not quite ready for the challenge or working other bodyparts along with legs. For maximal results, do both workouts during the week.
Leg-Exhausting Routine
Workout 1
Exercise Sets Reps Rest
Lying or Seated Leg Curl 4 12 90 sec.
Leg Extension 5 12 90 sec
Lunge 3 10 2 min.
Dumbbell Step-Up 3 8 2 min.
Barbell Squat 4 8 -
-Superset with-
Leg Extension 4 10 2 min.
Workout 2
Exercise Sets Reps Rest
Lying or Seated Leg Curl 2 12 90 sec.
Leg Extension 3 12 90 sec
Lunge 2 10 2 min.
Dumbbell Step-Up 2 8 2 min.
Barbell Squat 2 8 -
-Superset with-
Leg Extension 2 10 2 min.
Standing calf raise: It is an isolation exercise used mainly for the calves. Performed by flexing the feet to lift the body, this lower body weight training exercise primarliy emphasises the gastrocnemius muscle and recruits the soleus muscle. One can use weight according to choice but if it is used then it rests upon the shoulders or is held in the hands. Body weight, dumbbells, barbell and standing calf raise machine are some of the used equipment. Seated calf raise: Done in a much similar manner like standing calf rasie, the only differences are the seated posture and lifting of the weight held on the knees by feet. Seated calf raise is also an isolation exercise and particularly emphasises the soleus muscle. This weight training exercise can also be done on a leg press machine. Equipment used is barbell or seated calf raise machine.
Donkey calf raise:
Turn your twigs into solid tree trunks with this pre-exhaust leg routine
-By David Sandler, MS, CSCS
Some people actually look forward to leg day, but for most it’s last on their list of training priorities, which explains why many men have large upper bodies supported by pencil-thin legs. If you find yourself wearing pants at the gym more often than shorts, the following workout will give you some newfound confidence just in time for the beach this summer. If you don’t train your trunks, you can’t expect them to grow. And if you don’t train them hard – simply going through the motions won’t cut it – it will take much longer to see results, if you ever see them at all. In other words, it’s time to buckle down below the belt.
LEG IT OUT!When you think of big legs, you immediately think quadriceps. But just like a jacked set of arms requires the efforts of both the triceps and biceps, the legs need the hamstrings to be worked hard to maximize overall size. Lower body strength workouts normally begin with squats, but this plan switches things up by focusing on isolation exercises for the quads and hammies first, then hitting the big strength moves.
Isolating muscles allows you to attack weak areas that the big strength exercises often miss; heavy compound lifts incorporate many different muscles, thus emphasizing overall strength rather than particular trouble spots. If size is your goal, then strength should be a secondary concern. This is particularly true for the hamstrings, one of the more difficult muscle groups to bulk up.
In the below workouts, squats don’t show up until the end of the session, and when they do, they’re supersetted with yet more leg extensions in what can be referred to as a “post-exhaust” set.
Caution: Be careful when you get to your squats. If you’ve hit it hard on your previous sets, your legs will be fairly shot. This is the ideal time to take some weight off the bar.
Workout 1 is a stand-alone routine for hardcore lifters. Workout 2 is for those not quite ready for the challenge or working other bodyparts along with legs. For maximal results, do both workouts during the week.
Leg-Exhausting Routine
Workout 1
Exercise Sets Reps Rest
Lying or Seated Leg Curl 4 12 90 sec.
Leg Extension 5 12 90 sec
Lunge 3 10 2 min.
Dumbbell Step-Up 3 8 2 min.
Barbell Squat 4 8 -
-Superset with-
Leg Extension 4 10 2 min.
Workout 2
Exercise Sets Reps Rest
Lying or Seated Leg Curl 2 12 90 sec.
Leg Extension 3 12 90 sec
Lunge 2 10 2 min.
Dumbbell Step-Up 2 8 2 min.
Barbell Squat 2 8 -
-Superset with-
Leg Extension 2 10 2 min.
Standing calf raise: It is an isolation exercise used mainly for the calves. Performed by flexing the feet to lift the body, this lower body weight training exercise primarliy emphasises the gastrocnemius muscle and recruits the soleus muscle. One can use weight according to choice but if it is used then it rests upon the shoulders or is held in the hands. Body weight, dumbbells, barbell and standing calf raise machine are some of the used equipment. Seated calf raise: Done in a much similar manner like standing calf rasie, the only differences are the seated posture and lifting of the weight held on the knees by feet. Seated calf raise is also an isolation exercise and particularly emphasises the soleus muscle. This weight training exercise can also be done on a leg press machine. Equipment used is barbell or seated calf raise machine.
Donkey calf raise:
- For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.
- Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position.
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- Repeat for the recommended amount of repetitions.