Leg Training Workouts & Articles

Building Thick Sweeping Quadriceps & Full Round Hamstrings!

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Leg Training Articles: Leg training workouts that will help you build big full quads & hams from knee to hip to waist. Workout from beginner to advanced, find you workout and see progress start after the first workout!

Leg Training Workouts & Articles

Tags: Legs

Leg Training Workouts and Tips - Quad Busters!

Exercise/Beginner Routine # of Sets # of Reps
Squats 4 sets 12-6* reps
Straight-Legged Deadlifts 2-3 sets 8-12 reps
Standing Calf Raises 2-3 sets 10-12 reps
Printable Workout
Exercise/Intermediate Routine # of Sets # of Reps
Squats 5 sets 12-5* reps
Leg Extensions 3 sets 8-12 reps
Seated Leg Curls 3-4 sets 8-12 reps
Standing Calf Raises 4 sets 10-12 reps
Printable Workout
Exercise/Advanced Routine # of Sets # of Reps
Leg Extensions 3-4 sets 8-12 reps
Squats 5 sets 12-5* reps
Standing Leg Curls 3 sets 8-12 reps
Straight-Legged Deadlifts 2-3 sets 10-15 reps
Standing Calf Raises 3 sets 10-12 reps
Seated Calf Raises 2-3 sets 12-15 reps
Printable Workout

*Exercises marked with an asterick have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*

 

Leg Training Tips to increase growth & shape! Leg Extensions

Leg training can be some of the toughest workouts you go through on a regular basis. Nothing leaves you so tired and stressed out than a hard leg session that feels like your gonna puke. Through out the annals of bodybuilding legs has become sinonimos with guys laying on the ground ready to pass out, or holding on to something because their legs might give out or cramp u at any moment. Follow these tip below and maybe you might fair a little bit better, but you probably won't so SUCK IT UP BUTTER CUP!

Top 5 Leg Training Tips For the Bodybuilder:
  • Alway include 2 of the 3: When you are training to add frontal mass to your legs as a bodybuilder, there are 3 great exercises to choose from: Squats, leg Presses & Hack Squats. Doing just one of these in your workouts will not cover the full scope of your thigh mass. Ex. doing just squats does not sufficiently hit the lower quads, doing just leg presses doesn't add the sweep developed from squats. You NEED ALL THREE but should only do 2 in each leg session. Switch it up to keep your quads growing.
  • Squat for frontal thigh MASS: Allot of people think squatting is just a matter of just going up and down. Well if your going for frontal thigh mass it a little more complicated than that. First the bar has to come up off the upper back and rest more on the traps which pulls the torso into a more up right position, you're a bodybuilder the weight on the bar should not be your primary concern function is! With an empty bar place your feet a inch or two wider then shoulder width. Angle your toes slightly outward, squat down slowly until you reach your bottom of the movement. Take a look at yourself in a mirror if you got one / or ask your training partner, are the tops of your thighs parallel to the floor or slightly below. If yes your depth is perfect, so start adding a little weight to the bar, if not don't worry this means your ankles aren't as flexible as others. Placing a pair of 5lbs or 10lbs plates under each heel usually alleviates this issue. Remember this is bodybuilding NOT powerlifting. Usually only taller trainees have trouble reaching parallel or below!
  • Work You Hams: Working your frontal legs hard and heavy and then doing medium to light work on your hamstring creates muscle imbalances which lead to injuries. Alway put as least 2/3 the sets as you do for your frontal thighs in your hamstring. Strong hamstring make your squat, leg press and most back work easier. Don't slack off on your HAMMIES!
  • Reps Reps Reps & more Reps: You thighs are a big muscle group and need a good amount of simulation in order to grow. Thighs are one of those muscle groups where you can go as high as 20 reps set after step and not worry to much about over training them as long as there is adequate nutrition and rest days between session. This is the main principle behind the squat everyday mantra people are following these days. We don't recommend it because you won't grow as much as think!
  • Wear Your Belt: Safety first should always be your model when working out because the gym no matter how fun isn't a playground and accidents do happen. Always belt-up when squatting over your bodyweight as these are NOT power squat but bodybuilding squats which put more stress because of torso position is more upright!

 

Other workouts ---------

 

Exercise/ Routine #1 # of Sets # of Reps
Leg Extensions 4 sets 10-15 reps
Leg Presses 4 sets 10-15 reps
Hack Squats 4 sets 10-15 reps
Lying Leg Curls 6 sets 10-15 reps
Standing Leg Curls 4 sets 10-15 reps
Straight-Leg Deadlifts 4 sets 10-15 reps
Exercise/ Routine #2 # of Sets # of Reps
Leg Extensions 1 set 6-10 reps
Leg Presses
(or Squats)
1 set 6-10 reps
Lying Leg Curls 1-2 sets 6-10 reps
Exercise/ Routine #3 # of Sets # of Reps
Squats 8-10 sets 5-35 reps
Hack Squats 5-8 sets 10-15 reps
Leg Curls 6-8 sets 10-15 reps
Exercise/ Routine #4 # of Sets # of Reps
Leg Extensions 3-4 sets 15-20 reps
Barbell Lunges 3-4 sets 10-15 reps
Leg Press 3-4 sets 6-12 reps
Squats 3-4 sets 6-25 reps
Exercise/ Routine #5 # of Sets # of Reps
Squats 8-10 sets 20-5* reps
Hack Squats 5 sets 10-15 reps
Leg Extensions 5-8 sets 10-15 reps
Lying Leg Curls 5 sets 10-15 reps
Straight-Leg Deadlifts 5 sets 10-15 reps
Exercise/ Routine #6 # of Sets # of Reps
Squats 4-6 sets 6-8 reps
Leg Extensions 3-4 sets 8-10 reps
Lying Leg Curls 4-5 sets 8-10 reps
Lunges 3 sets 12-15 reps
Exercise/ Routine #7 # of Sets # of Reps
Leg Extrensions 2 sets 6-8 reps
Vertical Leg Presses 1-2 sets 8-10 reps
Duck Squats 1 sets 8-10 reps
Single Legged Leg Curls 2 sets 6-8 reps
Exercise/ Routine #8 # of Sets # of Reps
Leg Extensionss 5 sets 10 reps
Lying Leg Curls 5 sets 10 reps
Hack Squats 5 sets 10 reps
Exercise/ Routine #9 # of Sets # of Reps
Squats 6 sets 10-6* reps
Angled Leg Presses 4 sets 10-6* reps
Leg Extensions 4-5 sets 8-10 reps
Lying Leg Curls 5-6 sets 8-10 reps
Exercise/ Routine #10 # of Sets # of Reps
Leg Extensions 5-6 sets 20-8* reps
Leg Curls 5-6 sets 20-8* reps
Squats 4-5 sets 12-8* reps
Walking DB Lunges 3-4 sets 15 reps
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