For a lot of guys, leg day is often the least anticipated day of the week. When you don’t have a plan, approaching a leg workout session can be difficult! If you feel like you’ve been killing it at the gym, but not seeing any results in your quads, hamstrings, glutes, and calves, read on for a workout that will burn those legs for days!
When approaching leg day to build mass, it is important to:
1) Warm-up: Perform bodyweight squats until you feel your leg muscles warming up. Never warm up to muscle failure!
2) Start heavy: Begin with the heaviest lifts. That way, you’ve hit the main muscles with your greatest power.
3) Train until muscle failure: Need to train until your legs have fatigued, even if it means pushing through an extra few reps to do so.
4) Intensity: After a few leg sessions, intensify your workout. Remember, your body adjusts to a new workout. Challenge your body to do more, and you’ll see better results!
6 INTENSE LEG WORKOUTS TO BUILD MASS
1) Weighted Squats:
Perform 4 sets of 6-8 reps. Rest for 2 minutes between each set.
For the weighted squats, begin with a loaded bar at a heavyweight. Stand with your feet shoulder-width apart, and your eyes looking forward. Lower yourself into a squat, pushing your knees out, and keeping your gaze forward. Extend back up into the starting position, and repeat. Ensure that your knees are always behind your toes, and your back is straight. Perform 2 sets at a heavyweight, and drop down the weight for the last two.
2) Leg Press:
Perform 4 sets of 8-10 reps. Rest for 1 minute between each set.
Using the leg press machine, sit down and place your legs on the platform, shoulder-width apart. Lower the safety bar, and bring your knees towards your chest, then push the weight as you extend your legs. Ensure that your heels are always on the platform, and your torso and legs are at a 90-degree angle. Perform 2 sets at a challenging weight, then drop the weight in the last two sets.
3) Romanian Deadlift:
Perform 4 sets of 10-12 reps. Rest for 2 minutes between each set.
Hold the bar with your palms facing down. Your hands should be hip-width apart, and your knees should bend. Arch your back as you look forward. Lower the bar by moving your glutes backwards, and keep looking forward throughout the exercise. The bar should reach under your knee. Bring the bar up into starting position and repeat. Perform all 4 sets at a challenging weight.
4) Walking lunges:
Perform 4 sets of 12 reps. Rest for 1 minute between each set.
Hold a dumbbell in each hand, and keep your arms by your side. Take a step forward, and lower your knees until both knees are at a 90-degree angle. Your posture should be upright, and your knee should always be in line with your foot. Push through the back knee to raise yourself up into starting position. Repeat the process with the other leg. Perform 4 sets at a heavyweight.
5) Calf Raises:
Perform 4 sets of 20 reps. Rest for 1 minute between each set.
Use the machine or dumbbells for this movement. For dumbbells, hold two heavyweights. Stand upright, with your posture aligned and your gaze looking forward. Bring your heels off the ground, and back down without touching the floor. Your toes should be the only thing in contact with the floor for the duration of this movement. Perform 20 reps at a challenging weight – you will feel this in your calves!
6) Lying Leg Curls:
Perform 4 sets of 10 reps. Rest for 1 minute between each set.
Using the machine, lie face down with the pad on the back of your legs. Keep your toes straight, and your hands holding the side handles. Curl your legs up as far as you can, and bring them back down to the starting position. Start with a heavyweight, and decrease it as you perform the sets.
To completely burn out your legs, challenge yourself to perform as many air squats as you can at the end of the session. Don’t forget to stretch!