Leg training is one of the most important and vital workouts in any athlete’s training routine. The thing is that leg muscles are the largest muscle group in the human body. Almost half of overall body muscles are leg muscles, therefore gaining muscles mass while neglecting quads, hamstrings and calf muscles is impossible.

From personal experience I can say that girls like training leg muscles much more than guys. And how wrong the guys are, because the great majority of men need to train their legs too – to increase strength and muscle mass.

Leg training is totally different from workouts for other muscles, and this is because leg muscles need much heavier weights to grow.

We can spend hours discussing what are the best leg exercises. Mix them up in our training program in many different ways, rack our brains to find some ‘super effective’ exercise. I think it will be more useful to just learn these few recommendations that most athletes often neglect.

Legs workout: TOP-3 tips

  1. To grow leg mass, aim for heavier weights during your session. And, of course, adding weights shouldn’t compromise your form. The size of weight should be chosen to fit your individual needs and goals, but remember that in regular barbell squats, for example, aim for the amount of weight greater that 100 kg.
  2. 8-10 repetitions in a set would be enough for the muscle growth.
  3. Training legs on an empty stomach is a bad idea. Such workout burns tones of calories, and if you did not eat enough during the day, forget about muscle growth. And if you say you’ve missed a meal, there is definitely no way for you to have bigger legs.

Training of calf muscles requires special attention. The rule is simple: if you want to make them bigger, train every day using various exercises.

If possible, schedule your leg training into two different days. On the first day we train quadriceps and calf muscles, and on the second day – hamstrings, hips and glutes. By doing so, you will get much better results.

And remember: if going down stairs after a leg day is not fun, then you did everything just right.

Source: MPort.