Let's face it, nobody really wants to have dry legs. But despite this obvious realization many recreational athletes have problems with building massive legs, which is due to the fact that the leg training is not necessarily the most pleasant thing because of its hardness. In order for you to reach your destination as quickly as possible, we have compiled for you the 15 stone-carved laws of leg training.
Law 1 - Consider your legs as a vulnerability
It is an open secret that many strength athletes suffer from the widespread syndrome of stork, the cause of which is the neglect of leg training in favor of arm and chest workouts. Although mistakes from the past can not be undone, they can be corrected. If you also suffer from the syndrome mentioned or a less pronounced variety, you can easily change the status quo by considering your legs as a personal vulnerability. To bring your legs up to scratch, it's enough to give them a little more attention as part of your training plan. In practice, it is recommended, for example, to train the legs twice a week and to use squats as a standard exercise.
Law 2 - Finally start with the squad
Squats are undoubtedly at the top of the list of the most weight-gaining exercises, so you should definitely include this exercise in your workout routine. In addition, you benefit from the variety of different Squat variants, with the help of which you can target different areas of your thigh muscles targeted. Another advantage associated with performing squats is that the squat is a complex basic exercise that passively reinforces numerous other muscle groups, such as the abdomen, lower back, and calves.
Law 3 - Go Down Lower
If you're already squatting, then you should do it properly, and by not making enough use of the range of motion (ROM), you will not be deprived of the benefits that this exercise offers for building muscle. In order to address as many muscle fibers as possible during the training and bring them under maximum tension, you should always flex as deeply as your basic anatomical requirements allow. Only in this way can the musculature involved in the movement process be trained as effectively as possible. You do not need to let yourself be driven crazy by Kassandra's screaming hysterics, who propagate the harm of the deep squat. Scientific studies prove that the deep knee bend with the correct technique is even much gentler on the joints.
Law 4 - Change your state
The nice thing about leg exercises is that changing the foot position makes it easy for you to put the focus of one exercise on another part of your thigh muscles. So if you feel like you're not getting your muscles right, then you can experiment a bit and change the stand width and rotation angle of your feet slightly. Note, however, that the feet should never be rotated inwards, as this may cause significant joint damage due to the unfavorable mechanical load distribution.
Law 5 - Vary the position of your feet
The principle, which works wonderfully with free exercises such as squats, can also easily be transferred to training on machines such as the leg press. There you should take advantage of the option to change the position of your feet on the pressure plate to change the load focus. The higher you place your feet, the more the focus is on the gluteus and hamstrings. Conversely, a deep foot position causes an increased load on the quadriceps.
Law 6 - Adds the most underrated exercise to your training schedule
Every exerciser should really know that the squat is the queen among the basic exercises and accordingly no training plan may be missing. However, it is all the more astonishing that most athletes severely underestimate the effectiveness of split squats, which means that only very few recreational athletes do this exercise at the gym. Split squats are ideal for training the inner head of the quadriceps, which is seen as a characteristic tear drop in trained athletes.
Law 7 - Focus on the quadriceps
In the context of leg training, you do a whole series of exercises that put different muscles under different loads. As a result, many exercisers complain that especially the quadriceps does not develop as desired. To change this condition, you should put the focus on leg training on the quadriceps, for example, by including hack squats, front squats or sissy squats in your exercise program.
Law 8 - Increase the intensity of your workout
You can easily optimize the effectiveness of your leg workout by increasing the intensity in different ways. This is achieved, for example, by significantly reducing sentence breaks or adding a few repetitions to a complete sentence. In addition, reduction rates have also proven to be a very effective means of increasing exercise intensity. In practice, you start with your normal workout weight and do as many repetitions as you can. After that you quickly reduce the weight and do as many repetitions as your thighs allow. You can make this procedure flexible and it is advisable to repeat it 3-5 times to get the maximum out of your muscles.
Law 9 - Break up your leg workout
Since leg training is a very complex affair involving numerous muscle groups, it may make sense to divide the training into two days in favor of intensity. For example, many bodybuilders swear to exercise primarily the quadriceps on one day and the thigh back 48 hours later.
Law 10 - Increase the number of repetitions per set
In sports science, the repetition range of 8-12 is considered optimal for building muscle, but that does not mean you can not experiment. In particular, if you're struggling with a high-performance plateau, you should increase the reps per set to as many as 20 on some exercises. Professional bodybuilders swear by this repetition area especially in squats and leg presses.
Law 11 - Avoid lockouts during the set
Even if a set is still so hard, you should refrain from putting down the weight during the set, since the associated re-lockout brings numerous disadvantages. On the one hand you take the tension from the muscles for a short time, which leads to a lower growth stimulus and on the other hand increases the burden on the joints, which can lead to serious problems.
Law 12 - Ignore the rules
Even if you always follow the rules when it comes to leg training, it does not mean that you can make any progress. So when you realize it's not going to be, it's time to break the rules to make those stubborn legs grow. Surprise your legs by incorporating additional sets and exercises into your training schedule, putting new stimuli out of line.
Law 13 - Do not train the thigh back half-heartedly
Most athletes exercise their thigh back exclusively with exercises that run exclusively on the axis of movement of the knee joint. However, exercises such as standing or lying Legcurls are only half the battle for optimal training for the leg biceps. In order to be able to set the best possible stimuli, you should also perform exercises whose origin of movement originates from the hip. In this context, for example, offers the Romanian deadlift.
Law 14 - Make your calf training varied
The fact that the calves are usually at the end of a training session, it leads to the fact that they are treated by many trainers rather stepmotherly and with one or two exercises. You should know, however, that the calf is much more complex than it initially seems, so different exercises should be used. Since the nature and extent of muscle contraction in calf raises sitting and standing significantly different, it is necessary for an optimal workout to use both.
Law 15 - Prepare mentally for a hard leg workout
It's an open secret that leg training is by far the hardest workout of the week, so it helps to push yourself mentally. The best way to make this endeavor is to play a neat playlist that will boost your heart rate in advance. In addition, it is quite legitimate to take a training booster to squeeze the last percent of your performance from the thighs.