There are a few different ways you can train in the gym. Do you train like a person who walks on eggshells, timid of an injury and never really ready to push yourself to the limits? Do you train halfheartedly, giving incredible focus to some body parts while neglecting others? Or do you train all-out, like a man with nothing to lose? If you are looking for a leg workout which allows you to completely saturate the upper thighs with blood and delivers serious growth, you’ve come to the right place! Let’s get started.
Leg Extensions
This intro to leg day movement should be automatic. Three sets of 25 to 30 repetitions with very light weight will get the quads filled with blood and help to prevent injury.
Squats
Of course, this workout will begin with squats. Four sets of 8 to 12 repetitions. Go heavy, and be sure to use a back brace. Knee wraps are acceptable on the final two heaviest sets.
Hack Squats
You’ll only be completing two higher-repetition sets of this movement. This exercise is inserted here to help loosen up the legs a bit further before embarking upon the next outdoor movement.
Parking Lot Lunges
This is the part which separates the men from the boys. Carry out a pre-fabricated barbell of 80 pounds, or load up your own barbell. Complete 4 to 5 sets of outdoor concrete walking lunges. It doesn’t matter what the weather is, or what time of day it is. What matters is that you’re completing a movement that 99.9% of the people in your gym do not have the stomach for. Dress accordingly.
Leg press
Upon returning to the gym, it’s time to settle down and knock out 4 sets of leg presses. This movement is ideal at this point because you’re probably reaching the point where balance and control of a barbell begins to become harder. A repetition range of 10 to 15 repetitions per set is ideal. Feel free to use some cheating principles (applying pressure to the knee with your hands) on the final two sets.
Seated Leg curls
You’ll be completing 3 to 5 sets of 10 to 15 repetitions for this movement. It is designed to thoroughly warm up the hamstrings and prepare them for the next movement, which will be heavier and a tad more violent.
Lying Leg Curls
It’s time to beat up those weights. Complete 4 sets of 6 to 10 repetitions, and use as much body English as necessary to ensure you move that weight and that the hamstrings are funny defeated.
Stiff-Legged Deadlifts (optional)
If you still have a little bit of energy in you, and your back day isn’t for at least 48 to 72 hours after this leg routine, then you owe it to yourself to try 2 to 3 sets of 8 to 15 repetitions.
At the conclusion of this workout, you will not train calves because you shouldn’t have the energy remaining to train them. If you do, then it’s seriously time to reconsider the intensity you used in the first 30 or so sets! Calf training should be relegated to at least 48 hours later, and should be completed two times each week to ensure you give them the same level of stimulation the upper thighs received from this routine.