Tue. Mar 2nd, 2021

The 1st rule is that you have to put a lot of overload on your leg muscles because they will only experience hypertrophy and respond to an increase in overload. This means that you need to perform the major leg exercises like the squat (3-10 rep range), and also stiff legged deadlifts and leg presses (6-8 rep range).

The moral of the story here is: for a natural bodybuilder or athlete, DON’T BE AFRAID TO SQUAT HEAVY! SKIP THE MACHINES!

It’s a good idea to train your leg muscles with a variety of proven muscle building exercises.The compound exercises like the squat and deadlift should be the big staples in your regimen, and then you can add in other high-intensity quadricep and hamstring exercises.

PROGRESSIVE OVERLOAD

One of the best strategies for maximizing your lean muscle building capability is the concept of progressive overload with your leg workouts. This means that you will accurately track your workouts from week to week and write down your weight and repetitions.

THE BEST LEG WORKOUT

1. BARBELL SQUAT

  • Sets: 5
  • Reps: 5
  • Percentage: 75-85% of a training 1RM
  • Rest Time: 120 seconds

2. STIFF LEGGED DEADLIFT

  • Sets: 4
  • Reps: 8
  • Rest Time: 90 seconds

4. SINGLE LEG PRESS

  • Sets: 3
  • Reps: 8
  • Rest Time: 90 seconds

5. HAMSTRING CURL MACHINE

  • Sets: 3
  • Reps: 10
  • Rest Time: 90 seconds

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