It’s Time To Train Legs! When you do it right, training legs is brutally hard. That’s the reason why some lifters avoid legs – but not serious, hardcore lifters. So drink your pre-workout, get yourself mentally ready, and let’s hit the gym for a great leg workout!
Let’s Look At Leg Anatomy
Before you train, take the time to understand the muscles you’re working. Knowing how they function will make it easier to establish the mind-muscle connection. Also, it helps you get the most out of your leg exercises.
Quadriceps
There are four parts of the quads. (1) They work together to let you:
- Stand
- Squat
- Run
- Jump
The quad muscles are:
Rectus Femoris
The first of the quad muscles is known as the rectus femoris. It is the largest quad muscle, originating from your pelvis and going down to your femur. In addition, it surround s the other three quad muscles. Also, the rectus femoris keeps your hips and legs in sync. Mainly, this muscle flexes your thigh and brings your pelvis in towards your thigh.
Vastus Lateralis And Vastus Medialis
These two muscles are found on the outer edge of the femur. The vastus lateralis is the muscle responsible for the fabled “quad sweep”. Together, these two muscles make up the middle section of your quads.
Vastus Intermedius
The vastus intermedius is a little more hidden than the other quad muscles. It’s tucked underneath your vastus medialis and vastus lateralis. Yet because it extends the knee, it’s critical to the function of your legs.
Hamstrings
There are three hamstring muscles. They are, of course, located on the back of the thigh. The hamstrings begin at your hip and insert into your knee. Your hamstring muscles perform the following functions. (2)
- Bend The Knee Joint
- Extend The Hip Joint
- Rotate The Hip Joint
Biceps Femoris
This is the hamstring muscle close to the outside of your body.
Semimembranosus
This muscle is close to the middle of your body.
Semitendinosus
Finally, this muscle sits in between the other two.
An Example Leg Workout
For many lifters, myself included, squats are the ultimate leg exercise. There is, of course, a good reason for that. Namely, squats work the entire body, especially legs.
Squats
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
3 working sets x 6-8 reps
Use a weight that allows you to fail within the target rep range. Drop weight as needed to hit your reps. Work up and down like a piston, no stopping. Go all the way down. I’ll review rep performance soon.
Leg Presses
2 working sets x 6-8 reps
Use a full range of motion.
Seated Leg Curls
3 working sets x 6-8 reps
Use a full range of motion.
Performance Notes
On squats, perform your reps as follows: explosive up, slow and controlled down. As you may know, these are tough, but you can try this on your final set: take 2 seconds to explode up, 4 seconds to slowly descend, and then pause in the fully stretched position at the bottom for a 4 count.
Use that same tempo on both leg presses and seated leg curls. Why pause in the fully stretched position? Because it’s believed that loading the muscle in this position activates mTOR, which means you’re ultimately stimulating protein synthesis.
You should train as heavy as possible in good form. Each set should be brutally challenging, but stick to the tempo, do not rush through your reps just to get done. Also, work your sets. Make sure you’re using enough weight! If you can walk normally after completing this routine, you aren’t working hard enough and you aren’t using enough weight.
Nutrition Suggestions
Depending on when you work out, try and eat two quality pre-workout meals. The first one can be about 4 hours before you train, the second one about 2 hours. I advise eating 50% of your total daily carbs in these meals and your post-workout shake and subsequent meal. Also, this is the time to eat all of your simple carbs. Your primary consideration here is to take in quality protein and fast-digesting carbs while allowing enough time for these meals to fully digest. As an example, your first meal could be eggs and potatoes. Your second meal could be Greek yogurt mixed with fruit.
Supplement Suggestions
Now, you want to make sure you allow ample digestion time for your meals. You don’t want to drink your pre-workout while feeling full. I like to drink mine on nearly an empty stomach. Pre-workout suggestions include Alpha Supps Pre, one of the better “core” or “basic” pre-workouts. Another great choice is GAT Sport Nitraflex Ultra, a balanced Pre with an excellent hydration complex.
Next, is a good protein powder, as many of you know by now, I recommend Hi-Tech Precision Protein. This protein is different because it is formulated to release leucine in the initial phases of protein synthesis. From here, I always add creatine to my arsenal. I make sure I use the original creatine monohydrate, which is the version that has extensive testing. I suggest AllMax Nutrition Creatine Monohydrate.
Summary
There’s nothing quite like a tough leg workout, especially when you’re doing squats. They’re not easy, but oh man, what an exercise! Give this workout a 4 to 6 week shot exactly as described, add weight consistently, stop by illpumpyouup.com for your supps, and grow some legs!
References:
- Quadriceps Anatomy, Muscle Function, Injuries, Exercises, and More (healthline.com)
- Hamstring Muscles: Location, Anatomy & Function (clevelandclinic.org)