Do you have legs that can be defined as twigs or sturdy tree stumps? It’s no secret that when people look at well-built and sculpted legs, it signifies a sign of strength and respect. Many people that workout at the gym either don’t train their legs properly or worse, they don’t even train their legs at all! If you don’t want to be known as the person with chicken legs, then you need to implement the necessary training regime to stimulate size and gain strength.
Leg extensions.
Leg extensions will stimulate the bloodflow in your legs and will warm up your knee joints. This is important so that you prevent getting any injury when you start doing the other exercises that are more demanding on the body. Start with a resistant weight that you can use for 2 sets of 15 repetitions.
Barbell squat
The squat is the exercise that will allow you to build legs like a commando. You have the option of doing the exercise on your back (which will prioritise your glute muscles) or to do the front version (which will prioritise your quadriceps). Aim for 1 set of 20 reps, 1 set of 15 reps, 1 set of 10 reps and 1 set of 5 reos.
Romanian deadlift
This exercise is great because it is a full body movement that incorporates several muscle groups in the one exercise. It will stimulate leg muscle growth in your glutes, hamstrings, quadriceps and calves. Aim to do 4 sets of 10 repetitions.
Lying leg curls
This movement will workout the longest muscle in your body and will stimulate growth if you execute the exercise correctly. This exercise is an isolation movement and it is important that the muscle is contracted with each movement. The movement should add resistance to the muscle. If you swing the weight, then you won’t be working out the muscle. You will also increase the risk of injury to your hamstring if you swing the weight.
Do three sets of 12 reps and one-drop set at a resistance weight that will allow you to complete all of the repetitions.
Calf raise.
Calves are one of the most challenging muscles to grow because of how often they are used. In order for your muscles to grow, the muscle needs to be broken down and needs rest to repair itself. Calves are used when you run and walk, so they are used to being under stress.
To stimulate growth, you should aim to complete at least 5 sets of 10 reps at a heavy resistance weight.
One thing to bear in mind is that you need to execute each of these movements with STRICT form to avoid any injury. Now that you have the knowledge, get to the closest gym and start pumping some iron.
