Leg Training 101

Leg day, hands down everyone’s favorite day of the week. I am going to give you a little insite into how to get the most out of your leg days to maximize progress. The first aspect that I am going to talk about here is volume.

Now I do not care if your natty, not notty or whatever, the same principles apply. Leg training takes volume and a good amount of it. We want to overload the muscle and create a good amount of blood flow. Remember we use our legs daily so it will take a good amount of stimulus to really get the legs to respond.

Now your probably thinking what exercises should you do? Well that depends on what’s lacking and needs to be brought up. But as a good rule of thumb, we should have an extension exercise, a curl exercise, a squating movement and a press movement. There are many different variations of these so it would be a good idea to mix them up every once and a while.

As for reps, one thing that I like to do is keep the reps 12-20 on the extension and curls, but focus/build up to one top set on the press and squat exercise!!!! Now this is a set you are pushing to complete failure. You are going to war here and you should be gased. Now if you want to add some fillers feel free but the bread and butter is executed.

1. Leg Extensions 5 sets 20 reps down to 12 increasing each set

2. Seated leg curl 5 sets 20 reps down to 12 increasing each set

3. Leg Press 1 top set of 10-15!!!! Complete failure

4. Hack Squat 1 top set of 10-15!!!! Complete failure

5. Lunges 3 sets of 30 per leg (best to find a long alleyway or walkway and use that strech)

DONE!!!!!!! Now its not a bad idea to throw a little bit of cardio into the mix here. Say 20 minutes on the stairmaster!! Overall your legs should be fried here if done right. Rinse and repaet next week either using the same exercises or slightly different.