We’ve all heard it, “Never skip leg day.” If your wheels feel deflated, here are 5 jean-busting leg workouts guaranteed to put on some MASSIVE size and make your quads QUAKE!
Training your legs can be very challenging and require motivation. Leg workouts aren’t fun at times. Everyone loves chest and arms day, but one muscle group that tends to take a back seat is legs.
If you know how to apply the proper amount of tension to any muscle group, you can completely DOUBLE your muscle gains, remodel ANY “weak” body-part, bust through any plateau, all while revealing your abs at the same time.
If you want to increase testosterone naturally then training your legs twice a week is going to benefit you.
In previous articles I explained that in order to build any muscle group properly you need the 3 mechanisms to muscle growth.
- Mechanical Tension
- Metabolic Stress
- Muscle Damage
For a detailed explanation on ALL 3 mechanisms make sure to read this article on, “3 Advanced Methods to Rapid Muscle Growth.”
IMPORTANT: The leg exercises below aren’t as important as “how to perform them” using a very specific set and rep scheme.
Below are 5 “leg swelling exercises” that will challenge and put you in a whole new pain threshold.
Leg Swelling Exercise #1 Heels Elevated Front BB Squat
Sets 6
Reps 6-8
Rest 90 seconds
NOTE: As you can see here in the picture of Arnold, he’s using a block to elevate his heels. This can be simply done with 2 weight plates to elevate your heels off the ground.
How to perform: Perform 6-8 heavy reps with the BB placed just below the collar bone, crossing your arms and then squat while keeping your body upright. Instead of thinking about squatting upwards, act as though you are pushing the floor away from your feet.
Leg Swelling Exercise #2 Leg Press
Sets 4
Reps 20
Rest 2 minute rest
How to perform: Place your feet shoulder width apart on the plate and perform 4 sets of 20 using the heaviest weight you can do resting for 2 minutes between sets
Leg Swelling Exercise #3 Leg Extensions
Sets 6
Reps 6-8 reps/drop set on every set by 20%/plus 10 half reps at the very end.
Rest 60 seconds
NOTE: This is where you are going to feel your quads really swell and you may not be able to perform all 6 sets but, give it your best shot.
How to perform: Every set will be a drop set. Start off by doing 8 reps and immediately drop the weight by 10-20% and do another 8 reps, then drop the weight again doing another 8 reps, and finally again for another 8 reps followed by 10 half reps. This is just one set! This is how it should look below:
(Drop Set: 8x8x8x8x10 half reps)
I warned you!
Leg Swelling Exercise #4 Seated or Lying Leg Curls (Same Workout As Leg Extension)
Sets 6
Reps 6-8 reps/drop set on every set by 20%/plus 10 half reps at the very end.
Rest 60 seconds
NOTE: This is where you are going to feel your hamstrings really swell and you may not be able to perform all 6 sets but, give it your best shot.
How to perform: Every set will be a drop set. Start off by doing 8 reps and immediately drop the weight by 10-20% and do another 8 reps, then drop the weight again doing another 8 reps, and finally again for another 8 reps followed by 10 half reps. This is just one set! This is how it should look below:
(Drop Set: 8x8x8x8x10 half reps)
Leg Swelling Exercise #5 Toes Elevated DB Squat (or Hack Squat)
Sets 6
Reps 10
Rest 90 seconds
NOTE: Using weight plates to elevate your toes acts as a hack squat. This is an alternative exercise if your gym does not have a hack squat machine
How to perform: Perform 10 reps with the DB placed at your sides while toes elevated using weight plates. Rest for 90 seconds and repeat 5 more times.
Conclusion?
If you find it difficult to grow your hams and quads, performing leg workouts like this one will help you for overall leg growth and development.
We can’t forget that in order to grow those stubborn legs, your diet is going to consist of higher calories than normal. For the perfect muscle mass formula please read this article, “The Ultimate Muscle Mass Formula.”
What’s NEXT?
If you want to GROW and BUILD muscle 10x FASTER, read up on the “3 Advanced Methods To Rapid Muscle Growth You Must Have In Order To Reach Your Full Potential.”
CLICK HERE" In order to achieve your best body, you must optimize all three of these advanced methods for rapid muscle growth!Who Is Tim Ernst?
