When you walk into almost every gym, the majority of people will be working out every muscle except their legs. Let’s face it, leg day isn’t easy by any meaning of the word but who the hell wants chicken legs and who wants to be embarrassed by not being able to pick up your woman?
Your legs…your wheels have to carry your sorry ass all day and night so why the heck would you not want to give yourself the best chance at feeling good all the time?
Let me ask you these questions…
Are you trying to build muscle, Lose Weight or get fitter? Then you absolutely need to be hitting your legs at least once a week and this includes you, ladies, too.
You will achieve the following if you train legs.
1. You will build more muscle
2. You will burn more calories
3. You will be more proportional and get Abs
4. You will improve your big lifts overall
5. You will increase testosterone and growth hormone
Your legs are and should be the biggest muscles in your body. Compound moves, such as squats and deadlifts, which use large muscle groups, help elevate your T-levels. The legs are made up of 4 main muscles, your Glutes which are the densest muscles in the body, your quads, your hamstrings, and your calves. As the legs are the biggest and densest muscles you can effectively load more weight on. More load equals more strength and it also equals more calories being used which spikes up your metabolism to intense fat burning levels. You see where I am going with this?
Training your legs increases your metabolism but it also forces your glands to produce the muscle developing hormones called the growth hormone (GH) from the pituitary and testosterone from the sex organs. These hormones play vital roles in human cell reproduction of muscle tissue, bone tissue and for guys reproduction tissue.
A study published in the Journal of Applied Physiology tracked athletes’ energy expenditure and metabolism after a series of heavy resistance moves. Their results showed that after 90 minutes of training (including compound lifts such as squats and deadlifts), athletes’ metabolic rates – the amount of energy expended – skyrocketed and continued to do so for several hours after.
Your ab muscles tie directly into your pelvic floor and also many of the muscles in your upper legs originate in the same area of your lower abdomen. Many bodybuilders just focus on lunges, squats, and Deadlifts do all the “Ab” work they need. When you do Squats, Lunges, and Deadlifts with proper technique you are forced to engage the core and keep it as firm as possible.
Another important factor of training your legs is to be in proportion to the rest of your body. Why the heck would you get huge on the top so that 1. you look like a chicken and 2. not have the proper stability to carry yourself around. All you will be doing is putting unnecessary strain on your body.
If you are serious about building muscle, developing functional strength, getting shredded and reducing the risk of injury, then you need to work on your legs. If you’re working out three times a week, one should be dedicated to your legs.
Leg Day highlights...
Try this leg workout
5 sets of 15 Rep leg extensions/leg curls superset
5 sets of 12 Rep front squats
5 sets of 8 Rep back squats
5 sets of walking lunges
5 sets of straight legs
5 sets of 8 Rep leg press
5 sets of pull up / Dips superset
5 sets of 15 Rep calf raises