legs is one of the most challenging, difficult, painful and exhausting.
This is why you'll see body builders reserve one day specifically
to train their legs. It's a very demanding workout. When you feel
the burn of lactic acid in your legs, it will become unbearable
but that's what will develop your leg muscles. Your leg muscles
need to be shocked. You need to train them intensely since it's
a large muscle group. You need to feel the burn and a real pump
such that you can barely walk after your body building leg routine
workout. The most visible leg muscle is the quadriceps since it's
at the front. The quadriceps short for quads are very impressive
when fully developed and detailed. Ever seen a professional body
builder quadriceps? This is what I called real quads. There are
several exercises to work out your quadriceps muscle and they
are as follows:
are the king of leg exercises. If you want to pound on the mass,
barbell squats are the way to go. Squats are one of the toughest
leg exercises and they work many other muscles apart the quadriceps
like the hamstrings or rear leg muscles, the glutes or buttock
muscles and even the lower back. It's a powerful compound exercise.
Just doing squats will make you exhausted and perspiring quite
a lot. To perform a barbell squat, go to the squat rack and hold
a barbell behind your head with your hands more than shoulder
width. The barbell will be resting on your upper back and shoulders.
Next, bend your knees and lower your body no more than 90 degrees
slowly and raise your body again slowly. Your back should be straight
at all time and face up. Repeat. Perform 4-5 sets of 8-10 repeats
with a weight heavy enough. You can also use dumbbells if you
want. You need to hold them above your head with your hands.
are a powerful quadriceps builder which target the quads only.
To perform the leg extensions, sit on the machine and place your
legs and feet behind the extensions leg support. Next, push the
support forward slowly till your legs are parallel to the floor.
Then lower the support slowly back to its initial position. Repeat.
Do 4-5 sets of 8-10 repeats. Adjust the rectangular weight bars
as necessary or whatever weight is being used.
are also a great quads builder and it also targets the hamstrings
and the glutes. Usually done in a 45 degree declined position
with your back resting practically floor level slightly inclined
upward and foot resting on the leg press support. Bend your knees
and let the support and weight puts pressure on your legs slowly.
Next, push the support up slowly. Repeat for a total of 4-5 sets
of 8-10 repetitions. Adjust the rectangular weight bars as necessary
or whatever weight is being used.
are practically the same as barbell squats but you do one leg
at a time and you use the other leg as support. Keeping your body
straight, bend your right knee forward no lower than 90 degrees
such that your left knee will be automatically bent about 90 degrees
and will be close to the floor. Return to the initial position.
Do 4-5 sets of 8-10 repeats for the right leg, then proceed for
the left leg. Or you can also alternate right and left instead
of doing 4 consecutive sets for the right leg first then 4 consecutive
sets for the left one after. When you alternate, your other leg
will be resting in the meantime, so no need to wait during the
rest time for the next set with the same leg since you can train
the other leg.
leg exercises will blast your quadriceps and other leg muscles
for optimum growth and coupled with proper nutrition and rest,
you will gain muscle mass and definition in your legs guaranteed.
About the author
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.