Tag: leg day
Advice For Those Lifters Who Often Skip Leg Day: Don’t!
For those who skip leg day, you are only hurting yourself.
For many of us lifters, we often dislike, and may even skip, leg day. But the benefits of working our legs and giving ourselves the best chance at seeing that growth is important and by skipping leg day, we don’t allow ourselves to fully take advantage of all the great leg gains we could make to our physique as a whole. And if you are someone who skips leg day, you are ultimately only hurting yourself.
Why leg day isn’t enjoyable for some is an interesting thing to talk about. Is it because we love to work our so-called “vanity muscles”, those ones that everyone sees and can envy? Maybe. Working our biceps and sculpting those horseshoe-shaped triceps are a lot more fun when we see progress as opposed to building our quads which hide under our pants. But what we forget most of the time is just what leg day does for our physique overall.
A large upper body means nothing if the lower half can’t keep up. In fact, it looks quite silly, don’t you think? We’ve all seen those guys with those chicken legs, trying their hardest to make their physique work without fully realizing that their lack of emphasis on leg day is stunting their overall growth. At the end of the day, you don’t want to be that guy.
Let’s take a look at why skipping leg day will ultimately hurt your gains. By knowing what steps to take to make leg day more enjoyable and engaging, you will be more inclined to want to do it. And once that physique starts to take shape, you will see just what a good leg day routine can do for you.
Benefits Of Strong Legs & Leg Day
The benefits of strong legs and what a good leg day routine can do is important to understand so you are more inclined to do it. As bodybuilders, working our legs are obviously important for a well-proportioned and symmetrical physique. But for everyday fitness folks, our legs have the ability to aid in a number of ways that can benefit us beyond belief.
Benefits of strong legs include:
Stronger lower half: By lifting weight and building muscle, you put a focus on strength and increased muscle growth, thus allowing you to hit those PRs and desired physical goals in the gym.
Well-rounded physique: A large upper half needs to be coupled with a matched lower one and by building your legs, you build a well-rounded physique others will envy.
Stronger joints: Our knees and other joints take a beating every day and by working to build larger muscles and those smaller muscles around joints, we work to strengthen our joints and provide for the best in terms of overall support.
Better posture: Stronger legs allow us to stay more grounded and can improve posture by giving us a great base to support us.
Related: WATCH: This Is Why You Should NEVER Skip Leg Day
What’s The Harm In Skipping Leg Day?
The harm in skipping leg day is that you don’t get these above benefits. Without working our lower half, we stunt our overall growth and those sport specific and more functional movements tend to lack, thus impeding on training and performance. And those chicken legs don’t look good on anyone, no matter how much you lift and build your upper body muscles.
Ways To Make Leg Day Engaging
In an effort to want to work your legs, there are some great ways to make leg day more engaging so you feel more inclined to want to put an emphasis on it.
Drop sets are great for building extra muscle with a particular exercise by continuing reps after you’ve reached failure. This allows you to push past any training plateau and will allow you to push your limit more than you thought possible (1).
Supersets works to combine multiple exercises that pair two movements, typically working different muscles, that make your workout more efficient and save you time. Plus, you build more muscle by constantly working your body (2).
Try Different Variations
Many exercises have different variations that you can focus on to continue to work the same muscle but in a different way. Variations allow you to constantly confuse your muscles so they grow, but also keep your workouts more engaging.
Focus On Exercises You Enjoy
By creating a training plan that you enjoy, you can better structure your leg day with exercise you want to perform. With so many great leg day exercises, finding those that you want to do will keep your workouts more fun and engaging.
Best Leg Day Exercises
We wanted to share a couple of great leg day exercises that you can try, or maybe have already tried, because they build muscle but also have many variations to constantly change up your workouts.
Related: The Absolute Best Leg Exercises For Men
Ultimately, Why Leg Day Matters
At the end of the day, leg day matters greatly because this forces you to build your lower half to see the best gains. When you walk around the gym, or just in everyday life, a well-built and properly sculpted lower half will draw as much attention as a solid upper half. Leg day shouldn’t be a burden and by working with these tips and finding exercises you enjoy, you allow yourself the opportunity to grow and develop those muscles for the better.
Wrap Up
Those days of you skipping leg day are over and all it takes is seeing someone with chicken legs to change your mind. All of your workouts should be engaging and you should get something out of each and every one. With the right approach, you will see huge gains and won’t have to worry about a lopsided physique again. Give these tips a try and change that mindset, for leg day is something we all can greatly benefit from.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Schoenfeld, B.; et al. (2018). “Can Drop Set Training Enhance Muscle Growth?”. (source)
Weakley, J.; et al. (2017). “The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses”. (source)
Eight Best Dumbbell Exercises for Your Glutes
Eight Best Dumbbell Exercises for Your Glutes
In theory, we train our glutes all day by walking, taking stairs instead of elevators, and by moving as nature intended. We should squeeze those glorious butt cheeks one at a time all day long, even when trapped in a meeting, stuck at a desk, or snarled in traffic.
In reality, we ignore our glutes. Not only that, we deactivate them by sitting on them, a major problem in our sedentary culture of working in cubicles and camping out on couches. This tightens the hips, flexes our bodies forward, and contributes to a chain of muscle dysfunction and pain. It also leaves us with flat, unattractive rear ends.
Some world-class butts are the product of genetics, but most are the result of work in the gym. Studies suggest that training the glutes reduces back pain. It’s possible to open the hips and unflatten your ass through training.
In this dumbbell workout, we’ll work the glutes through four sets of these eight moves in a circuit fashion, resting only briefly between sets, to produce maximum results with minimal time and equipment.
Inverted Hamstring
What it does: This move forces you to fire (activate) your glutes. Practicing such movements becomes a habit in the gym and everyday life.
How to do it: While holding dumbbells, balance on your right foot, keeping tummy tight, and shoulders back and down. Bend at the waist with both hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to starting position and switch legs.
How many? 10 on each leg.
Squat-to-Press, One-Arm Dumbbell
What it does: It challenges the glutes while also challenging your overall core stability.
How to do it: Standing with feet shoulder-width apart, hold a dumbbell on one shoulder with that elbow pointed down. Squat until your thighs are parallel to the floor. Push through the hips to stand and press the weight overhead. Lower the weight to starting position. Finish the set with one arm before switching arms.
How many? 10 on each side.
Lateral Lunges
What it does: Lateral movement is important to the motions of everyday life, but too often we ignore it in the gym. The lateral lunge hits the glutes, along with the quads and hamstrings.
How to do it: Stand holding a dumbbell in each hand at your sides. Step out to the right, keeping toes pointed straight ahead and feet flat. Squat down only your right leg, keeping the left leg straight. Squat as low as possible, keeping the left leg straight and holding for two seconds. Return to the starting position and repeat for a set of 10. Switch sides.
How many? 10 reps per side.
One-Legged Squats
What it does: This not only challenges your glutes – one at a time – but your overall balance and core strength.
How to do it: Stand on one foot holding dumbbells on your shoulders with elbows pointed out. Squat on one leg until your thighs are parallel to the ground – or as parallel as possible. Return to a standing position using only the leg you’re balancing upon. Do 10 on one side and then the other.
How many? 10 reps per side.
Weighted Glute Bridge
What it does: It’s one of the best moves to improve the activation patterns of the glutes. The dumbbells add a further strength challenge.
How to do it: Lie faceup on the floor with knees bent 90 degrees and feet on the floor. Hold dumbbells along each leg. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching.
How many? 10 reps.
Reverse Lunges
What it does: It’s impossible to do this without actively firing your glutes.
How to do it: Stand with feet hip-width apart, holding a pair of dumbbells. Keeping the eight mostly on the front foot, step back into a lunge. When the back knee is just off the ground, push through the front hip to a standing position. Repeat with the opposite leg.
How many? 10 on each side.
Split Squats
What it does: Squatting in the gym and daily life works the glutes, but the split version with dumbbells places them fully on stretch.
How to do it: Step out into a lunge with dumbbells at arm’s length at your sides. Lower your hips by squatting back and down. Without letting your back knee touch the floor, drive your weight back up with the front glute. Do 10 sets on one leg and then repeat with the other.
How many? 10 to each side.
Romanian Deadlift
What it does: Perhaps the most recognizable hamstring move, and for good reason; it’s effective in building the proper activation patterns in your hamstrings and glutes while also strengthening your back.
How to do it: Start with a light set of dumbbells. Form is especially key to getting the full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.
How many? 10 reps.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in multiple publications such as Men’s Health, Men’s Journal, and USA Today.
Leg Bangers To Try During Your Next Leg Day
Here are some great exercises to try on leg day!
So the legs, it is an intriguing muscle, some people love leg days, some hate them.
But I think we can all agree that if you struggle to walk up the stairs, or even drive home after a leg day, then did you even have a real leg day? And we all love leg once leg day is over (until the next week at least).
But today I wanted to highlight some exercises that aren’t necessarily conventional but are just as useful to have in your leg day armoury.
Below is a list of exercises you may want to add to your next leg day.
Abductor Muscle
The abductor muscle sits around the hip, and this muscle helps move the leg out and away from the body.
One study concluded that ‘Hip abductor strengthening appeared to be beneficial in the treatment of iliotibial band friction syndrome (ITBFS)’
This is where the IT band becomes too tight and gets irritated or swollen from rubbing against the hip or even knee bones.
Abductor exercises can also help with those who have knee pain as another study for those suffering with patellofemoral pain syndrome, (which is pain to the front of the knee, or kneecap), found that ‘a 3 week hip abductor muscle strengthening protocol was effective in increasing muscle strength and decreasing pain.’
Exercise 1
Lying down plated hip abduction
Lie down on the floor, on your side
Rest your head on your bottom arm
Bend your bottom leg under your top leg and ensure the top leg stays straight
Then have someone place a plate onto your outer thigh
Use the outside hand to stabilise the plate
Then slowly raise the outside leg up and gently back down
Repeat on both sides for desired amount of reps
Tip: Instead of a plate to add resistance a band can also be utilised.
Exercise 2
Standing plate abduction
Similar to the lying down version, here you will be standing instead so it may allow you to increase the weight used
Ensure your back is straight
Then place a plate onto the thigh that is due to be abducted
Slowly raise the leg up and out
Then return back to the centre slowly
Repeat for desired reps accordingly
Tip: In order to help, use the opposite hand which has no weight to hold onto a rack or stand, and use this to stabilise your balance.
The stabilisation may allow you to increase the weight and allow the abductors to have an even more intense workout.
Adductor muscle
The adductor muscle is located around the hip and helps bring the thighs together.
Exercise 1
Side lying adduction
Lie on your side with both legs straight, and ensure your back is straight
Keep your bottom arm bent under your head, and other hand should be in contact with the floor
Then bend the top leg and cross it over your bottom leg, and ensure the lower leg stays straight. (The top leg is now in a bent position)
Then raise the bottom leg off the ground in a controlled motion, it should be 6-7 inches away from the floor, this movement should contract the adductors.
Raise and lower accordingly
Tip: To make it more difficult and add intensity, either wear an ankle weight or try to place a small plate onto the open part of your foot which would be facing upwards.
Quad muscle
The quadriceps is the meaty front part of our legs and consists of four heads, you have the rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius.
Exercise 1
Standing sissy squat
Take a shoulder-width stance with your toes pointed slightly out.
With both hands, grab bars on a power rack or squat stand around hip level or slightly higher.
These will only be used to keep you balanced.
Keeping your hips and waist straight, and keeping your core and back tight, bend your knees, pushing your knees down and forward and your body falls backward on the descent.
Your heels will come up off the floor as your knees come down, but the front of your feet will remain on the ground.
Continue lowering knees until they are flexed or nearly touching the floor.
Your lower legs will be parallel to the floor at this point and you will be looking up as well.
Pause for a split-second and then return to the starting position in a controlled manner, pushing through the floor as your legs straighten and your heels return to the floor.
You will be standing up straight and looking forward at this point.
Take a breath between reps, exhaling only when reps are completed.
Repeat until the desired reps are reached.
Tip: To add intensity, while holding onto the bar, free up the other hand and place a weight plate and place that onto your chest. The added weight will make the movement more difficult
Also some of you may be lucky enough to have a sissy squat machine at your gym, if you are one of those people then be sure to use it. Adding a plate becomes a whole lot easier
Exercise 2
Kneeling sissy squat or kneeling leg extension
Similar to its standing counterpart, this version consists of you being on the floor
Simply kneel in the ground
Ensure your butt is on your heels
Then lean back as far as you can until you feel tension in the quad muscles
Then slowly return back to the upright position
So there you have it, some potentially new exercises you can utilise. I will keep you hanging and will delve into hamstrings on a different day.
So until next time, keep pumping!
https://pubmed.ncbi.nlm.nih.gov/20145781/
https://meridian.allenpress.com/jat/article/46/2/142/191237/Changes-in-Knee-Biomechanics-After-a-Hip-Abductor
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7872466/
https://www.ncbi.nlm.nih.gov/books/NBK534842/
Advanced Bodyweight Strength Training: The Pistol Squat
Pistol Squat Overview and Coaching Guide
One of the most effective unilateral exercises that can be performed for strengthening the legs, mobilising joints and improving movement mechanics is the pistol squats.
The pistol squat effectively targets the quadriceps, glutes, abdominals, obliques and ankle stabilizers.
This article will review the pistol squats, provide a step by step coaching guide and investigate a number of the associated benefits.
It will conclude by providing a selection of pistol squat variations to help you master the technique and facilitate maximal gains.
Pistol Squat Coaching Points
This first section will detail how to successfully set up and execute a full pistol squats.
1) Start by assuming a one legged stance keeping the foot directly under the hip and the toes pointed straight or slightly turned out.
Contrary to belief, pistol squats are not bad for your knees, providing this stance is assumed. It will ensure that knee stays over the toes as you squat which will prevent shearing forces from acting on the knee.
2) Keeping the opposing leg straight, drive the chest up and squeeze the core muscles tightly before flexing at the knee.
Look to counterbalance by extending the arms out in front of the body. This will facilitate control and balance throughout the movement.
3) Keeping the weight equally distributed through the foot, gradually drop into a full squat. While you lower, ensure that you lean forward slightly with the trunk (as you would in a back squat).
A common issue experienced as the body drops is that the heel gradually lifts off the floor.
This occurs for typically one of two reasons. Either the ankles are not mobile enough or the hips are not being pushed back far enough.
Lifting of the ankle during a pistol squat is not recommended as it can apply excessive force to connective tissues and consequently cause injury.
4) Avoid bouncing up and out of the squat and instead keep the movement controlled. Aggressively bouncing up is not recommended unless you are highly conditioned.
Those who aggressively rebound out of the squat may develop ankle and knee issues. Bouncing tends to cause a reduction in coordination, muscle recruitment and stability thus enhancing injury risk.
5) After controlling the descent, powerfully engage the muscles of the legs to drive the body back up to the starting position. Once again, ensure that the core remains tight throughout.
6) Assume a stable and fully supported upright position on the working leg. Repeat this process for the desired number of reps.
Ensure that you are truly stable before completing the next rep. Rushing through reps may compromise joint positions and movement efficiency.
Benefits of the Pistol Squat
As stated earlier, there are a vast number of benefits related to performing the pistol squats regularly.
1) Unilateral Strengthening
Unilateral simply refers to using a single limb as opposed to bilateral which is the use of both limbs.
Daily movements, exercise and injury can all contribute toward imbalances. The benefit of performing unilateral movements is that these imbalances can level out (1).
Reducing imbalances can have a positive impact on strength capabilities, movement and injury risk.
In addition, the pistol squats can help to improve performance with other squatting exercises, such as the back or front squat.
2) Improved Proprioception
The pistol squat is superb for developing the body’s understanding and control over movement – also known as proprioception.
More specifically the exercise can enhance coordination and balance which can directly impact performance and injury risk (2).
3) Joint Health
Performing pistol squats in a controlled fashion can reinforce efficient movement patterns and range of motion thus improving overall joint health.
Avoid the temptation to perform fast-paced and erratic pistol squats which will more than likely lead to an overuse injury.
4) Muscle Activation
It has been documented that unilateral squats can activate muscles to a greater degree than bilateral squats (3).
Increasing muscle recruitment and activation can accelerate the rate of strength and movement improvements.
5) Athletic Performance
Many sports require a large degree of single leg strength and stability. Therefore, the pistol squats can be highly advantageous for sportspeople and athletes.
The exercise is a foundational bodyweight movement that should form part of most athlete’s training.
Additionally, using a number of the following pistol squat variations can have a substantial positive impact on athletic performance.
Pistol Squat Variations
There is no doubt that the pistol squat is an advanced exercise which takes time to learn.
For those who are struggling to complete the pistol squat, firstly look to improve your mobility – specifically around the ankles (4).
From there, look to use a selection of the following pistol squat variations before advancing onto a full pistol squat.
1) Deep Bodyweight Squat
The bilateral bodyweight squat is one of the most influential movements for improving leg strength, joint mobility and proprioception.
When performing this exercise, look to drop as deeply as possible while maintaining solid form.
2) Rocking Pistol
Sit on a box with one foot flat on the floor. Lean back and then rock forward using momentum to assist you as you drive up to standing.
3) Box Pistol
This is a progression of the rocking pistol. This time, avoid using momentum and fully focus on contracting leg muscles to lift the body from the box.
4) Elevated Pistol
Stand on a box or a step and let the other leg hang out to the side before dropping into the pistol. This method can effectively enhance balance, range of motion and eccentric strength.5) Assisted Pistol
Holding onto bands or straps during a pistol squats can improve balance and simplify the movement. Add in an isometric hold at the bottom of the squat to increase difficulty.
6) Rolling Pistol
For this dynamic regression, start by lying on your back. Rock the body backwards and then roll forward aggressively, plant the foot and immediately drive up into the squat.
Final Word
The pistol squat is an advanced bodyweight exercise which demands a great degree of mobility, strength, balance and coordination.
If you are new to the pistol squats, be prepared to spend time on learning and mastering the technique. Using a number of aforementioned variations can help to accelerate technique improvements.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Gonzalo-Skok, Oliver; Tous-Fajardo, Julio; Suarez-Arrones, Luis; Arjol-Serrano, José Luis; Casajús, José Antonio; Mendez-Villanueva, Alberto (2017-1). “Single-Leg Power Output and Between-Limbs Imbalances in Team-Sport Players: Unilateral Versus Bilateral Combined Resistance Training”. International Journal of Sports Physiology and Performance. 12 (1): 106–114. doi:10.1123/ijspp.2015-0743. ISSN 1555-0273. PMID 27140680.
2-Riva, Dario; Bianchi, Roberto; Rocca, Flavio; Mamo, Carlo (2016-2). “Proprioceptive Training and Injury Prevention in a Professional Men’s Basketball Team: A Six-Year Prospective Study”. Journal of Strength and Conditioning Research. 30 (2): 461–475. doi:10.1519/JSC.0000000000001097. ISSN 1064-8011. PMC 4750505. PMID 26203850.
3-McCurdy, Kevin; O’Kelley, Erin; Kutz, Matt; Langford, George; Ernest, James; Torres, Marcos (2010-2). “Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes”. Journal of Sport Rehabilitation. 19 (1): 57–70. ISSN 1056-6716. PMID 20231745.
4-Kim, Si-Hyun; Kwon, Oh-Yun; Park, Kyue-Nam; Jeon, In-Cheol; Weon, Jong-Hyuck (April 7, 2015). “Lower Extremity Strength and the Range of Motion in Relation to Squat Depth”. Journal of Human Kinetics. 45: 59–69. doi:10.1515/hukin-2015-0007. ISSN 1640-5544. PMC 4415844. PMID 25964810.
The Rock Shares Insane 100-Rep Workout To end Leg Day
Dwayne ‘The Rock’ Johnson has shown yet another exercise that will add necessary gains.
Dwayne ‘The Rock’ Johnson has always known a thing or two about weight lifting and he is not shy about showing it off. On Monday, that continued as The Rock shared a video on Instagram of an insane way to end leg-day work.
Johnson has always been a huge advocate of leg day. This is why he has continued to show off exercises to try at the gym and add extra muscle. In his most recent video, The Rock performs reloaded power squats on a hack machine. He completes four total sets with 25 reps to make it an even 100 in all.
“Bad ass song to train legs to????
Smashed leg training this morning and finished with this reloaded power squat 4×25.Give it a shot next leg day.* raise the foot platform to target certain areas of the quads and glutes.
These final 100 reps at the end of your leg training are brutal, but extremely productive.
Put yourself thru hell when you train, but especially on leg day.
Legs separate the men from the boys.
Don’t skip it ??
#ironparadise ???#itsaboutdriveitsaboutpower“
The Rock is seen using the hack squat machine backward. This is a different variation to hit different parts of the legs. This is usually seen performed like a reverse leg press machine. On a hack squat machine, the lifter’s feet are planted firmly on the platform with their shoulders under the pads that carry the weight. This brings more balance and stability in order to target certain muscles.
The lifts that Johnson does in the video shows him facing the opposite way under the pads of the machine. He lowers to the ground with form that looks more like a traditional squat. Johnson also raised the platform a bit. This targets the hamstrings and flutes — two muscles that many believe do not get hit as hard while performing on the hack squat machine.
Leave it to The Rock to find a new way to destroy legs at the end of a set. It is the movement being performed and the amount of reps that will leave legs pumped after performing an exercise such as this one. The Rock has displayed many workouts on Instagram over the years and that is not going to change.
If there is one star to focus on when performing in the gym, Johnson certainly has to be at the top of the list.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Absolute Best Leg Exercises For Men
7 Workouts For Building Mass in the Glutes, Hamstrings and Quads
Leg-day tends to divide bodybuilders. There are those who really enjoy a hard leg-based workout and those who’d rather replace leg day with chest day. With so many methods and pieces of equipment at our disposal, it can be challenging to know where to start.
The methods employed and the exercises selected should be dictated by the primary goal that has been set. While it’s true that there will be similar components with the majority of leg workouts, each one should be tailored to a specific goal.
For example, understandably squats tend to be a part of the majority of leg workouts – however, there are a number of squat variations which can be used to focus on a specific muscle group. Additionally, there are a number of advanced training techniques – such as supersets and pre-exhaust – which can be utilized in order to bring about specific changes to the muscle.
To highlight the importance of specificity in training, let’s take an individual who is looking to start bodybuilding. It would not be sensible for them to immediately dive in to heavy squats, leg presses, and deadlifts, considering their lack of experience and readiness. Instead, they must first lay a solid foundation by establishing efficient movement. Only once this has been done, can they consider gradually moving on to heavier, more complex exercises.
7 Leg Workouts For Every Type of Goal
Taking this into account, the following 7 workouts all have a different focus. Each workout has been carefully designed so that it can easily be incorporated into a typical bodybuilding “split” program. Providing consistency and intensity are prevalent in one’s training, the muscles of the legs will be forced to adapt and improve in strength and size.
1) Building Foundations
The first workout of the 7 is perfect for the beginner or novice. There is no denying that the squat is one of the best leg development exercises that can be performed. However, being able to squat with safety and efficiency does not happen overnight – practice is required.
When learning to squat, or when learning any new skill, the movements may initially feel strange, uncoordinated and unstable. This comes down to the nervous systems control over the body. When learning a new skill, it takes time and repetition in order to establish neural pathways in the brain and allow the body to “understand” the movements required (1).
The best example of this is a toddler learning to walk. Initially, they are unstable and can’t manage more than a few steps before falling to the floor. However, with practice, these neural pathways become established to the point that they can efficiently walk and falling over is no longer an issue.
Therefore, with this workout, the goal is to allow the user to get to grips with the movements required for the squat. Gradually, as efficiency and confidence improve, the load being lifted can be increased to maximize changes in leg strength.
The rest of the workout is heavily machine based, as machine-based exercises do not require as great a degree of coordination and understanding of movement as the squat. Incorporating weight machines at this stage is recommended as they will provide a controlled introduction to weight training and effectively load the muscles without running the risk of sustaining injury.
Exercise
Sets x Reps
Goblet Squat
4 x 10 – 12
Leg Press
3 x 10 – 12
Leg Extensions
3 x 10 – 12
Leg Curls
3 x 10 – 12
Calf Raises
3 x 15 – 12
2) Mass Building
When it comes to building size, it is important that we focus first on “big” compound exercises which target the greatest number of muscles. These exercises place a large stress on the muscles which forces them to adapt in size. It would make sense to start with the exercises that require the largest degree of exertion and energy as these are the exercises that will have the most profound effect on developing size.
Additionally, it is imperative that the overall training volume is relatively high and that we train to muscle failure often as a studies have indicated that these are important factors when it comes to packing on size (2).
Finally, it may be sensible to change the dynamic of specific exercises in order to target the muscles in a slightly different way. A good example that may be worth considering is altering foot placement with the leg press or squat. A slightly wider stance will take the emphasis from the quadriceps and shift it onto the glutes and hamstrings, whereas a narrower stance will accentuate the quads.
This workout involves a number of free weight and resistance machine exercises that target all 4 muscle groups of the legs – the glutes, quads, hamstrings and calves. Additionally, it uses an advanced training method known as the reverse pyramid which simply involves varying the number of reps and load lifted per set.
The reverse pyramid is beneficial as it accommodates for muscular fatigue and allows the user to continually hit maximal fatigue with each and every set. As the rep range increases, look to decrease the load that is being lifted and look to reach muscular failure with each set.
Exercise
Sets x Reps
Barbell Squat
4 x 6, 8, 10, 12
Leg Press
4 x 8, 10, 10, 12
Dumbbell Walking Lunges
3 x 10, 12, 14
Leg Extensions
3 x 10 – 12
Lying Leg Curls
3 x 8, 10, 12
Calf Raises
4 x 10, 10, 12, 12
3) Improving Definition
For many, the belief is that high reps and light weight is optimal for building muscle definition. However, research does not seem to support this theory. Application of heavy loads are equally as effective at maintaining muscle size and developing muscle tone.
Ultimately, the strength training method used will be less significant than one’s nutrition when it comes to enhancing leanness. If leanness is the goal, the primary focus should be on nutrition to bring about a reduction in overall stored body fat. Without a thick layer of body fat over the top of the muscles, they will immediately look more defined and lean. This can only be done by maintaining a calorie deficit over a prolonged period.
Strength training is super important in a calorie deficit. Without appropriate training, there may be a reduction in muscle size along with a reduction in body fat, however, regular strength training can prevent muscle atrophy (3).
The workout involves a multitude of compound exercises, straight sets and supersets to target all muscle groups of the legs. Supersets involve completing one exercise straight into a second exercise (with no rest); this method can be used to effectively increase the overall volume of one’s training and therefore assist in maintaining muscle size.
Exercise
Sets x Reps
Smith Machine Squat
4 x 8 – 10
Leg Press (Superset 1)
3 x 10 – 12
Goblet Squat (Superset 1)
3 x 10 – 12
Barbell Reverse Lunge (Superset 2)
3 x 10 – 12
Leg Extensions (Superset 2)
3 x 12 – 15
Lying Leg Curls (Superset 3)
4 x 10 – 12
Donkey Calf Raises (Superset 3)
4 x 12 – 15
4) Glute Building
The following 3 workouts will target a specific muscle group. For many bodybuilders, they may find that a specific muscle group is perhaps lagging behind the others and therefore requires additional attention. Selecting the correct exercises is imperative when looking to target a specific muscle group as some exercises are undoubtedly superior than others.
With this in mind, each of the following exercises has been carefully selected based on the fact that they activate the muscles of the glutes to a large degree. The workout structure is similar to the mass gaining workout and uses a reverse pyramid to encourage muscular fatigue with each set.
Exercise
Sets x Reps
Wide Stance Barbell Squat
4 x 6, 8, 10, 12
Leg Press
3 x 8, 10, 12
Barbell Reverse Lunge
3 x 10 -12
Unilateral Cable Kickback
3 x 8, 10, 12
Romanian Deadlift
4 x 8, 8, 12, 12
5) Hamstring Building
Unfortunately, for so many individuals, the hamstrings are neglected as many of the movements and exercises that we regularly perform are quad and glute dominant. This can lead to an overdevelopment of the quads and glutes while simultaneously underdeveloping the hamstrings. Failing to develop the hamstrings will not only hamper bodybuilding progress but can actually increase the risk of injury.
Once again, the exercises that have been selected place the greatest demand on the hamstrings and will therefore accelerate the rate of hamstring development. The romanian deadlift, for example, has been found to be one of the best exercises for activating the hamstrings and increasing overall hamstring strength (4).
Following a similar structure as the glute-specific workout, this workout uses reverse pyramid sets to increase volume, intensity and accelerate the rate of muscle hypertrophy.
Exercise
Sets x Reps
Romanian Deadlift
4 x 6, 8, 10, 12
Hamstring Bridge
3 x 8, 10, 12
Glute Ham Raises
3 x 8, 10, 12
Leg Curl (Dropset)
3 x 10, 10, 12
6) Quad Building
The final muscle-specific workout, is the quad building workout which places a greater emphasis on the quads through the use of compound exercises, such as the front squat, and isolation exercises, such as leg extensions.
Using a combination of compound (multijoint) and isolation (single joint) exercises is recommended for all muscle-targeted workouts. Compounds contribute towards making substantial improvements in terms of leg strength and size whereas the isolation exercises will place a greater load on a specific muscle (in this case, the quads), to promote growth further and assist in improving compound lift performance.
The quad workout follows exactly the same structure as the hamstring specific workout. This is because, ideally, these muscles should develop at a similar rate in terms of both strength and size. Equal development is important when we consider that these two muscles work together to control and generate movement around the knee and hip. Having one muscle group significantly stronger than the other may increase one’s injury risk.
Exercise
Sets x Reps
Barbell Front Squat
4 x 6, 8, 10, 12
Hack Squat
3 x 8, 10, 12
Leg Press
3 x 8, 10, 12
Leg Extensions (Dropset)
3 x 10, 10, 12
7) Plateau Busting
In any bodybuilding journey, there will be times where a plateau is reached. This is simply where strength and size gains have become stagnant. To efficiently move past any plateau, changes need to be made to one’s training in order to introduce a new training stimulus to the body (5). As a result of this new stimulus, the body will react by adapting and improvements in strength and size will recommence.
This workout uses an advanced training method known as pre-exhaust. The purpose of this method is to partially fatigue the muscles through an isolation exercise before moving onto a heavier compound exercise. This method will push the muscles to their limit and as a result, force them to adapt.
Do be aware that with this method, it may be necessary to lower the weight for the compound lifts. This is because the muscles will already be fatigued prior to performing the compound lift and as a result, it may not be possible to lift as heavy as normal.
Exercise
Sets x Reps
Leg Extensions
5 x 8 – 10
Smith Machine Squat
4 x 8, 10, 10, 12
Hack Squat
3 x 10 – 12
Dumbbell Lunges
3 x 10 – 12
Final Word
In order to maximize results and advance towards the set goal, look to perform the chosen workout over a 4-8 week period. After completing this stint, assess progress and consider switching over to another specialized leg workout to continue improving. By doing this, significant changes in leg size and strength will occur, providing that the workouts are performed consistently and with the right intensity.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1- “Neural Centers Responsible for Movement”.
2- “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”.
3- “Preserving Healthy Muscle during Weight Loss”.
4- Schmitt, Kayla (September 28, 2017). Electromyographic comparison of the hamstring muscles during various exercises
5- Sports Health. 2010 Nov; 2(6): 509–518. doi: 10.1177/1941738110375910. PMCID: PMC3438871.PMID: 23015982
Check Out This Intense Lower Body Workout for Ripped Calves and Hams
Leg day. There. I said it.
Leg day can be one of the most challenging and often neglected aspects of being a bodybuilder. It’s confusing, it’s hard, and — let’s be honest — it wants what chest day has. Have you been training your legs for a long time but feel like your progress has stalled? Check out the intermediate lower body workout below for an excellent way to train your calves and hamstrings.
Please remember that this is an intermediate level workout intended for those who already have at least 1 – 2 years of serious strength training. We have a wide variety of leg workouts available here at Generation Iron to accommodate those who are just looking to get started.
How long should I be practicing this workout?
You can adjust the program to your level of comfort. Ideally, it should be performed for 8 weeks. However, if you’re stretched a little thin right now and don’t have that much time to get in a workout, you can modify it to be shorter and last for 6 weeks — though don’t expect incredible, long-lasting muscle to be built in that time.
Or, if you’re in a headspace where you’re really trying to motivate yourself, you can go harder and do it for 12 weeks. The most important thing is to make it work with however you’re currently working out, otherwise you won’t actually do it.
How often should I do it during the week?
You should cycle through lower body and upper body splits throughout the week however you feel most comfortable. Assuming you workout most or every day, you should consider doing this lower body workout two to four days every week, depending on how much you’re working out the other parts of your body.
Just try and match however much work you’re putting into your hams/quads with what you’re doing for your upper body and you’ll be fine. Also, make sure to take rest days in between those days so your muscles have a chance to heal.
Intermediate Leg Workout for Ripped Calves and Hams
Seated Leg Curl — 5 sets of 5 – 10 reps
Start off with a seated leg curl. Many of the muscle groups in the leg respond well to high intensity training rather than high endurance training, so it’s good to start strong and hit it hard.
Stiff Leg Deadlift — 5 sets of 5 – 10 reps
The stiff leg deadlift is an excellent modulation of the standard deadlift that really helps you feel the burn through the back of the leg and develop resistance in those muscles.
Standing Calf Raise — 5 sets of 8 – 12 reps
Moving into the calf portion of the workout, this is a great way to warm up that area of the body and build muscle.
Leg Press Calf Raise — 5 sets of 8 – 12 reps
A little bit more challenging than the standing calf raise, this helps build muscle in these groups by gradually increasing the intensity.
Donkey Calf Raise — 5 sets of 5 – 10 reps
This really encourages muscle growth in the lower leg and can be challenging at this point, so feel free to reduce the amount of sets/reps in this group to your comfort level.
Seated Calf Raise — 5 sets of 8 – 12 reps
Moving into the cool down period of the workout, this calf raise shouldn’t be skipped, since it builds the foundation for workouts to come.
Build Bigger Quads with Bad Knees
Build Bigger Quads with Bad Knees
If “bad knees” is your excuse every leg day, I apologize in advance. You can’t use it as your crutch anymore. Depending on the severity of your knee pain (i.e. a legitimate injury vs. aching every time it rains), rest assured you can still train your quads and continue to see gains.
General Guidelines When Training with Knee Pain
• Refer out. Go to a doctor or other health professional to get a second opinion. An MRI would be ideal but can take weeks if not months to book. In the meantime, see a specialist. Take what they say into consideration and blend it with a smart approach to training.
• If it hurts, stop. This is your body telling you something’s off. Learn to listen to these signals.
• Train around it. There’s always something you can do. Knee pain is not an excuse to stop training. Find what works for you and do it (knee-friendly exercises are included in this article).
• Train your hamstrings and glutes. Most people overtrain their “mirror muscles” and undertrain their posterior chain. Strengthen your glutes and hammies for better knee support.
• Train your ankle mobility. How often do you walk into the gym and see people working on their ankle mobility? If this actually happened, knee pain would be far less common. The more mobile and strong your ankles are, the better your knees will feel.
Things to Avoid When Training with Knee Pain
• Plyometric exercises. High-impact plyometric exercises are a no-no (at least for now).
• Ballistic movements/sprinting. Similarly, running or other ballistic movements should be avoidedgiven the sheer pressure put on the knees. Your knees absorb about 8-12 times your bodyweight per stride when running. That’s a lot of force to be put on a joint with pre-existing pain.
• Olympic weightlifting. The Olympic lifts are often caught in a deep squat position with a high level of reflex out of the bottom of the lift. The springing motion out of the hole combined with heavy weights isn’t a great situation for your knees (at least for now).
• Forward and back lunges. Lunging forward then pushing your weight back to your starting position tends to put force on the front of the knee (particularly around the patellar tendon). That said, they aren’t evil. But they do place more sheer force around the knee when compared to reverse lunges.
• Max effort deep squats. Put your ego aside for a moment and take a break from the max effortsquats. All things considered, you can still squat onto a high box and alleviate some of the demand on your knees.
Knee-Friendly Exercises for Bigger, Stronger Quads
1. Airdyne
Yeah, cardio sucks. But the Airdyne is a great way to pump blood to your quads during your warm-up while keeping your knees in a stable position. The higher your seat, the less your knees have to bend. Find a height that works for you so you can pedal without knee pain. Do a steady 3-5 minutes before lifting. You should be sweating and feel your quads blow up when you’re done.
2. TKE (Terminal Knee Extension)
This subtle movement packs a punch provided you do it optimally.
Loop a resistance band around a squat rig or something sturdy and have the other end behind your knee. Back up until you feel the band pull your knee forward and perform the TKE by bending your knee slightly and extending it. You should be focusing on your quad/VMO as much as possible here.
Perform 15-20 reps for 2-3 sets each side at the beginning and end of your workouts.
3. Monster Walks
Glute work isn’t a common line of action when dealing with knee pain, but it should be. Stronger glutes improve hip and thigh alignment, reducing the sheer force placed on the knee.
Insert monster walks.
You can perform monster walks laterally (side to side) for glute engagement, or backwards for quad destruction.
For glute engagement, place a Hip Circle around your knees and bend them slightly with your feet pointed forward. Take small steps to the side while keeping constant tension on the band. Resist the urge to let your knees cave in by keeping your hips externally rotated and press out against the band throughout your set.Take 5-10 steps to the right then 5-10 steps to the leftfor 3-4 sets.
The second option is to place the band around your ankles and walk backwards with small micro steps, pumping blood to your quads. Take 10-20 steps backwards for 3-4 sets.
4. Box Squat
Squatting onto a box takes a lot of the pressure out of your knees while providing depth indication. The box (or bench) should be high enough so your hip crease is slightly above your knee when you sit onto it (i.e. your thigh should be higher than parallel with the floor). This will allow you to continue to squat relatively heavy provided you don’t feel any pain in the knees when doing so. That said, this isn’t an excuse to use an absurdly high box and crank out max–effort-ego-quarter squats. Find the range of motion you can perform a pain-free squat in and load it accordingly.
5. Reverse Lunge
Reverse lunges just feel better on the knees, given the relatively vertical angle of the tibia (shin). Granted, your knees have to travel past your toes for most daily and athletic activities. But as mentioned, forward/back lunges tend to put more sheer force on the knees overtime (especially if you have pre-existing knee pain). For this reason, I tend to favour reverse lunges in most of my programming.
6. Reverse Sled Drag
Attach a TRX or suspension trainer to a sled. With your arms straight, hips back, and core braced, walk backward with small micro steps. This is similar to a loaded high-rep TKE and minimizes the force placed on the knees while brutally attacking the quads.
You can perform reverse sled drags at the beginning of your workouts as part of your warm-up or at the end as your finisher.
The Workout: Putting It All Together
A1. TKE (Terminal Knee Extension): 3 sets of 15-20 each leg
A2. Lateral Monster Walks: 3 sets of 10 each direction
Rest 30-45 sec after A1 and A2 have been completed.
B. Box Squat (High Box): 3 sets of 6-10
Rest 2-3 min between sets.
C. Reverse Lunge: 3 sets of 8-12 each leg
Rest 1-2 min between sets.
D. Reverse Sled Drag: 3 sets (walk full length of turf strip and back)
Rest 1-2 min between sets.
Additional Considerations
• Always warm up beforehand. This goes without saying and should be a ritual for all of your workouts, whether or not you have knee pain.
• Ankle mobility between sets. Limited ankle mobility is usually the leading cause of knee pain. Get those reps in and work it in between sets.
• Soft tissue work for quads/IT band between sets. More often than not, rolling out your IT band will help reduce your knee pain. Include it in your warm-ups and do it between sets to maximize recovery.
• Shy away from the leg extension machine. Meatheads love the leg extension given the direct pump it provides for the quads. It’s also a big no-no when overused in conjunction with pre-existing knee pain. Stay away from it (at least for now).
Summary
Knee pain sucks but it’s not an excuse to sit on your ass. Treat it as an opportunity to strengthen your weak areas and train smarter moving forward.
Weight Training To Build Massive Muscular Legs!
Weight Training To Build Massive Muscular Legs! Leg day is always the hardest day – both mentally and physically – this is why Doug Fruchey is breaking down his tried and true leg day workout for building mass and strength. The more strength you build, the most weight you can put up, the more mass…