For many bodybuilders, leg workouts are the bane of their existence. Despite their best efforts, countless people experience great difficulty in their quest to develop big legs. The process can be so discouraging that a lot of folks avoid leg workouts altogether.
Proper leg training can be brutal, but if you’re doing it right, it will yield results. So why is that successful leg training is elusive for so many bodybuilders?
Let’s investigate some common mistakes.
Heavy training too often
Many bodybuilders train legs heavy far too often. This can and will eventually lead to over training. A situation that must be avoided at all costs especially for a natural bodybuilder.
Improper form
Even intermediate bodybuilders can spot someone training with improper form. Needless to say, it’s a waste of valuable energy that, at best, won’t yield results, and could even lead to injury. Full range movements are an absolute must.
Not making leg training a priority
C’mon, we’ve all seen it. A bodybuilder trains his upper body almost exclusively and then complains about his lack of leg development. This is the same guy who wears long sweat pants in the gym even when it’s 90 degrees outside. If an individual doesn’t put in the time and effort, he’ll never see good gains.
OK, so now we know what most bodybuilders are doing wrong when it comes to leg workouts. From there, it’s only natural to wonder, “What can be done to build great legs?” There’s really no big secret. Let’s look at some solutions.
Tips For Success
Avoid over training
Heavy training certainly has its place but to train legs successfully, over training MUST be avoided. There is no need for, say 10 sets of all out squats with a maximum poundage. Remember that the goal is to tax the leg muscles, not the central nervous system.
Use Proper Form
Perfect form is essential. There is no debate about this. Any trainee has a finite amount of energy to devote to leg training. Therefore, no one can afford to waste that energy doing exercises with improper form, which will result in nothing but exhaustion.
Prioritize
Finally, before getting into some growth producing routines, ask yourself and be honest. How badly do you want to improve your legs? However you’re splitting up your training, shouldn’t you work your legs first if they’re your weak point?
Time for some training routines to build great legs!
Remember, patience is a virtue. Greatness comes with time.
Leg Workout # 1
Leg Extensions
Complete 4 sets of 25, 15, 12 & 10 reps. Add weight each set, and pause for a 2 count at the top of each rep. Superset these with…
Front Squats
4 sets of 25, 15, 12 & 10 reps. When performing this exercise, remember to squat deeply (butt to calves if possible) and keep your quads directly under your shoulders for each rep. Your feet should be no more than shoulder width apart.
Upon completion of these super sets, your quads should be on fire.
Leg Curls
4-5 sets of 25, 15, 12 & 10 reps, adding weight each set.
THAT’S ALL! Do not do any more leg training on this day. It will only lead to OVER TRAINING.
Leg Workout # 2
(Do this 5-7 day after routine # 1)
Squats
4 sets of 25, 15, 12 & 10 reps. Remember, while weight is important, it will not build great legs alone. Trust the way your body feels. You should feel each and every rep in your quads. Keep your feet no more than shoulder width apart, and keep quads directly under shoulders.
Stiff-Legged Dead Lifts
4 sets of 15 reps each. Stand on a box or bench with legs 4/5ths locked and go up and down like a piston. This is a great exercise for the leg biceps.
After 5-7 days go back to routine # 1 and continue to rotate routines #1 & #2 each leg day.
These type of leg workouts will allow for both proper stimulation and recuperation and could be your ticket to great legs.
