Often I have found that bodybuilding enthusiasts simply ignore the importance of legs workout. I do not blame them for this approach as now day’s bodybuilding is just a way of showing off. But someone who is really interested in muscle building for what it is, it’s necessary to focus on entire body. Legs workout is equally important for stronger legs. Also to keep your whole body proportionate from top to bottom it is necessary that you focus on your legs equally as you do on your upper body and arms.
Why leg workout?
Not only to make them stronger but there are many other reasons as well for working out legs. Training your legs help you to make them lean and avoid the fat accumulation in the thighs and rear body. Intense leg workout also results in a great spike of growth hormones which play a crucial role in muscle building.
Your body weight can be uneven as your legs can store a lot of fat. Working out legs means you can have leaner body with weight control. If these two reasons are not enough for you, think about the unbalanced physique you will have. Chicken legs with a beefy body are not at all eye pleasing. So you have a better reason now for leg workout.
Exercises for stronger legs
Now we will discuss about some of the exercises which you must include in your bodybuilding regime for stronger and leaner legs.
Before you begin working out your muscles there are a few things to keep in mind. First of all keep in mind that you do at least 2 sets of warm-up exercises before working out on leg press machine. You should start with a light weight; decrease the weight in the second set of the exercise. All the postures and techniques should be done correctly. You should always aim at improving one aspect of your workout every week.
Weekly Leg Workout Routine
- Leg Extensions 2 sets of 15 reps
- Barbell Squat 1 set of 20 reps, 1 set of 15
1 set of 10 reps, 1 set of 6 reps
- Power Clean 3 sets of 6 reps
- Romanian Deadlift 4 sets of 10 reps
3 sets of 12 reps,
- Leg Extensions 3 sets of 12 reps,
- Seated Calf Raise 3 sets of 12 reps
- Standing Calf Raises 3 sets of 10 reps
For the exercises with have isolation like leg extensions and calf raises you should try to get peak contractions. Move slowly and do not try to swing weight fast. You should burn good while doing these exercises. Do not lock your knees ever while doing any of these exercises.
All these exercises have their particular posture and depend on your physique and ability to lift weights. It is recommended that you ask your gym instructor for details on how much weight you should involve with each exercise for best results.
Mike Shiles is a bodybuilder, gym owner, freelance writer, success coach and author of “Burn fat build muscle. He has written thousands of articles on exercise, nutrition and health.