Have you ever seen someone walking around the gym with a massive upper body and non-existent legs? Unfortunately, it seems lately that’s all I have been seeing when going to train. Too often gyms are filled with people who have these little chicken legs that can barely hold up their massive upper bodies. What’s their reasoning? It appears that everyone either “forgets,” “doesn’t have the time,” or plain and simply believes that “I don’t need to train legs.” There are countless benefits that come along with training your legs.
Let’s start with some of the basics. I believe I can speak for most people when I say that one of the reasons we all go to the gym, along with trying to live a healthier life, is to achieve an overall balanced and proportionate physique. Something we can be proud of. With your legs containing some of the biggest muscles in the body, they need attention in the gym. It’s impossible to look proportionate when you neglect half of your body in the gym.
How about when it comes to breaking past plateaus with your training? We all get to that point in our training when no matter what we try or how hard we train we simply cannot promote anymore muscle growth. Our muscles refuse to change and, for some, we lose motivation. Very often these plateaus can be surpassed and muscle mass increased by simply targeting your legs more often and with more intensity. With your quadriceps and hamstring muscles making up some of the biggest muscle groups in your body, hitting them more often will help you breach these plateaus in no time. Not only does leg training increase your core strength and overall balance, but big movement such as squats and deadlifts will also help increase the natural testosterone and growth hormone levels in your body. This ultimately means more and bigger gains in your upper body as well. Not only do these movements increase your test and GH levels but, being compound exercises, they will hit your upper body as well for a full body workout. The strength you get from these lifts will transfer to your upper body exercises which will ultimately lead to more muscle gains. Bigger legs means a bigger upper body! Also, being the largest muscle groups in the body, your leg muscles require a ton of energy. What does that lead to? A revved up metabolism, way more calories being burned, and an overall better and leaner physique.
So, training your legs improves your aesthetic look creating a more balanced and proportionate physique, it boosts your testosterone and growth hormone levels, allows you to gain a bigger upper body, and incinerates calories.. There’s no reason as to why leg training shouldn’t be a major focus of your regular routine regimen!
Here’s a sample of a great way to target the legs and get the blood pumping with some high volume training:
1. Leg Extensions: 3 sets of 20 (warm-up weight)
1. Barbell Squats: 4 sets of 10/12/15 (drop sets)
2. Leg Press: 4 sets of 10/12/15
1. Lying Hamstring Curls: 3 sets of 12
2. Straight Leg Deadlift: 3 sets of 12
1. Walking Lunges: 2 sets of 12-15
1. Seated Calf Raise: 3 sets of 30
1. Standing Calf Raise: 3 sets of 30
By: Matt Ferro – WBFF Pro
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