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Prem Singh Phartyal

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Leg Building Workout - How do you get your legs bigger?


 Squats are king because they're simply the most challenging leg movement you can do, especially when loaded appropriately. They work all the lower-body musculature (we're counting glutes), and have been shown to spike muscle-building hormone release.

That means starting your workout with the most challenging exercises and heaviest loads, hitting the thighs from a variety of angles, keeping the volume (number of total sets and reps) high, and training to muscle failure.

Altering your foot placement on the leg press allows you to recruit leg musculature in slightly different ways. Putting your feet up higher on the sled shifts some of the emphasis from the quads to the hams and gluts because a greater degree of hip flexion/extension is taking place. Also, don't shortchange the depth of your knee bend—which should reach 90 degrees—by going too heavy—that also limits glut and hamstrings activation. Unless you're following a pre-exhaust routine, save the single-joint movements for last.

GET BIGGER QUADS WITH CLASSIC EXERCISES


Barbell Squat

  • 4 sets, 8-10, 8-10, 8-10, 10-12 reps (Lighten the weight after your first 2 sets.)


Leg Press

  • 4 sets, 8-10, 8-10, 8-10, 10-12 reps (Alternate 2 different foot positions.)


Dumbbell Walking Lunge

  • 3 sets, 10, 12, 14 steps per side


Leg Extensions

  • 3 sets, 12 reps (Do a single dropset on each set.)


Romanian Deadlift

  • 3 sets, 8, 10, 12 reps

Lying Leg Curls

  • 3 sets, 8, 10, 12 reps

Standing Donkey Calf Raises

  • 4 sets, 20, 30, 20, 20 reps

7 comments:

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