Leg Day, Leg Workout
Basic leg workout:
- Lying Leg Curls: 4 sets X 15-20 reps
- Standing One-leg Curls: 4 sets X 12-15 reps
- Stiff-leg Deadlifts: 4 sets X 15-20 reps
- Walking Lunges: 3 sets X approximately 40 yards
- Leg Extensions: 4 sets X 20, 15, 12, 12 reps
- Squats: 4 sets X 20, 15, 12, 12 reps
- Leg Press: 4 sets X 15-20 reps
Lying Leg Curls: On each rep, lift hips slightly as contracting hamstrings. This makes for a deeper squeeze in the hams and a much harder contraction. Adding a momentary pause at the top, you see hams fill with blood.
Standing Leg Curls (Single Leg): Use visualization with this move. Allowing you imagining standing onstage while squeezing hamstrings in a rear double biceps or lat spread. Keeping your body completely still. Only moving the hamstring. No hip movement or cheating to get the weight up.
Stiff-leg Deadlifts: Stand pigeon toed, making a conscious effort to keep turning toes back in after each rep. Give it a try and you’ll feel it on the first rep. You won’t need a ton of weight doing it this way.
If you think it’s going to be hard, then it will be
Walking Lunges: The challenge isn’t getting from one end to the other. The challenge is making legs grow. With each step, carefully plant your heel, lunging down. Until back knee touches the ground. Slowly push back up before taking the next step. It’s the most effective to step, then lunge. Rather than trying to lunge into each step and cut short the contraction.
Leg Extensions: High reps or heavy weight? Both! do as many sets needed to get connected with your quads. The amazing thing to see is how to keep increasing weight. Getting to the bottom of the weight stack and failure comes before the 20th rep. Pause for a few breaths and resume the set until you reach the magic number
Squats: Try using the connection you have with each muscle to make squats a complete leg exercise. With glute-hamstring focus instead of a mass builder for quads. Each rep is deliberate and controlled as squeezing glutes and tightens up hamstrings all the way down and back up. Each rep of the squat is full of opportunities to contract a different part of the leg. If you can do this effectively, you can build big legs and not just big quads.
Leg Press: Feet are wide and high, so the quads are still working. But the hams taking some of the load. Just like squats, control the weight through every inch of movement and never using momentum. While many guys use the leg press to load up the weight. Some use it as a finishing move to add some polish to the wheels.