What is the leg training program?

Young people all hope that their legs are stronger and it would be better if they have more leg muscles so that they will have more explosive power when exercising. In addition, many people have a lot of fat on their legs. In order to lose weight, they must do some leg training. Now there are many methods of leg training. First of all, you must make a reasonable plan, and then be prepared to stick to it for a long time. Only by persisting for a long time can you see results. The following will teach you how to make a leg training plan.

Leg training program:

Who says you have to train your chest on Monday? Is it not okay to train your legs? Legs are so important to the body, there should be no doubt about this. So, how can you develop huge quads, hamstrings, and glutes? The first thing you need to do before training is to arrange the movements. Today I will provide you with some basic ideas on how to arrange leg training movements.

1. Start with free-weight squats or variations

Without a doubt, squats are at the forefront. Why? The squat is the most challenging leg exercise. You can use the heaviest weight in the squat. It recruits all the lower body muscles, even the upper body muscles and core muscles. The squat and its variations have been proven to be the most effective exercise in stimulating hormone release.

The squat series of movements all include hip extension and knee extension, and each type of squat movement has its own value. Some have different placement of the barbell, some have different machines, and some have different foot positions.

Start your leg training session with a front squat or a variation of the single-leg squat. But for this muscle-building plan, you need to use a high-bar barbell back squat. This version is favored by most bodybuilders because it works the lower body muscles to a great extent while allowing more weight to be lifted with the squat.

The most common advice is to squat until your thighs are parallel to the ground, but to be honest, this actually depends on each person's flexibility. No matter how deep you squat, you must keep your spine neutral and avoid arching your back, as this will put your intervertebral discs at risk.

Complete several warm-up sets, increasing the weight according to the pyramid principle, but it is recommended not to go to failure in the warm-up sets. Most training programs fall within the 8-12 repetition range, but heavier weights may be used during the few practice sets when strength levels are at their highest. So try a weight that will exhaust you in 6 reps.

2. Do other squat variations, adjusting the intensity and angle

No, it's not time to make equipment yet. Still looking for knee and hip extension exercises, the best options are matched to individual weaknesses. Most creative lifters choose exercises like the front squat that place more emphasis on the front of the thigh.

Shifting the barbell from behind the body to in front of it changes the forces acting on each part of the body.

The front squat places more emphasis on the quadriceps, which in turn places less stress on the hamstrings and glutes, which means you have to reduce the weight. This movement also requires maintaining a more upright posture, which is better for the back and allows for a deeper squat.

Since you have already done heavy weights before, you can consider controlling the number of repetitions to 10-12 times this time.

3. Add a heavy weight to focus on the posterior chain

The Romanian deadlift is a great post-squat exercise that targets the upper hamstrings and gluteus maximus, and unlike other single-joint exercises, you can really load a lot of weight. Additionally, while most hamstring exercises like the leg curl involve bending at the knees, this move involves bending at the hips.

But like most heavy exercises, the key is not to do it wrong, otherwise you will put your back at risk. For the Romanian deadlift, you don't want to arch your back. If you feel like you can't get the bar down to the bottom, don't force yourself to arch your back to get through the range of motion. Just feel enough stretch.

Once you have mastered the movement, you should add plenty of weight. After the warm-up, do two sets of 8 reps with heavy weights, followed by two sets of 12 reps with lighter weights.

4. Add a unilateral exercise to isolate each side

The Bulgarian split squat is an ideal choice. Placing your back leg on a higher bench will force the quadriceps of the front leg to bear more weight, while also getting that leg's gluteus maximus burning. If you find it difficult to maintain balance, you can try lunges.

Don't think you shouldn't use weight on this exercise. Electromyography shows that split squats are just as good as barbell squats for stimulating testosterone. 4 sets, 10RM each set.

5. Increase volume and get a pump

You can't build great legs just by doing machine training, which is why the leg press isn't ranked that high on this list. However, machines are ideal for increasing training volume in the middle and late stages of a training session, when the thighs are fatigued and it is no longer possible to maintain balance and strict form.

Additionally, the stance width can be adjusted to change the emphasis. Positioning your feet higher will provide additional stimulation to the glutes and hamstrings, while lower will focus on the quadriceps. The deeper you lower the weight, the more work your hamstrings and glutes do.

Since the goal of this exercise is to get the strongest pump possible, use drop sets. The pump feeling promotes muscle hypertrophy and pushes blood into the target muscle tissue. Do three sets of 10-12 reps, completing two drop sets on the last set.

6. Finish with a single-joint hamstring exercise

The hamstrings are the antagonists to the quadriceps, so make sure their development is balanced with that of the front of the thigh.

The leg curl, which places more emphasis on the part of the hamstrings near the knee, is a very good complement to the Romanian deadlift. It's also a pumping move, so spend your last bit of energy on it before heading to the locker room. Complete 3 sets, and the last set is the same as the leg press, completing two drop sets.