Leg Workout

This is a leg workout routine for muscle mass, strength and definition.

LEG EXTENSION

We start off with leg extensions due to the fact that this particular exercise is good to warm-up the thigh and knee area to get it ready for the full-blown workout. It`s essential for any athlete, in any sport, to take good care of the knee area to avoid injury. We start at the bottom and squeeze at the top, full range in motion and go back down but please do not slam the weights on your way back down. Maintain a strict movement, without letting the weight pull your legs down, do 4 sets of 10-12 repetitions .

SQUATS

This exercise must be done with caution. Legs must be parallel to shoulder width, back straight, abdominal muscles tensed, then proceed to go down with the weight like if you were going to sit down, but you don`t. You go down to a 90 degree angle and come back up. Do strict movements. No bouncing, no jerking at the top of the movement, just squeeze your thighs at the top. Do 4 sets of 10-12 reps. This can also be done at home for the ladies with an exercise ball against the wall. For you tough guys, I recommend a barbell, especially if you want to add muscle mass to your thighs.

You can also do these with a set of dumbbells on each side. Just do the same exact movement. There are also a number of exercise machines that can be done for squats. For example the Squat Machine and the Hack Squat Machine. These two can be found in gyms or you can buy them if you want to. But of course, if you want to get a quick workout at home you can always do the squats with the exercise ball as shown here.

LEG PRESS PLATE LOADED MACHINE

Adjust the seat so that your legs form a 90 degree angle. Push foward and do not lock your knees entirely to keep the muscles tense. Lower back to original position with smooth movements, no bouncing off the weights, remember safety first and avoid injuries, please. Four sets of 10-12 is recomended.

LEG CURL

This works on the hamstring area. Do not let the weight pull your legs on the way down to avoid injuries. This is a muscle that can easily be torn if not done properly. Adjust the foot pad to your achillis tendon so that the weight can really be felt on the hamstrings. Flex all the way at the top of the movement. Come back down slowly.

Like I mentioned before, don`t let the weight pull your legs on the way back to the original position. Go with the weight. It`s important to emphasize both the concentric and eccentric movements, or what everybody in the gym is familiar with, the positive and the negative movements.

Why? Simple. It helps to better improve the muscle that is being worked on in both mass and definition. Also, it helps to improve strength, and stronger muscles. Four sets of 10-12 intense repetitions will do it.

STANDING CALF RAISE

Now to burn those calf muscles. Do not lock your knees on this exercise. Maintain them semi-flexed, and do the movement in a full range of motion, flexing your heels all the way down, and flexing all the way up. Squeeze the calf muscle to feel the full contraction and of course, for muscle development. I suggest 4 sets of 15-20 reps.

Add weight as you go along on each set of each exercise.

The weight should be managable. If it`s too heavy, emphasize form and avoid injuries, lower the weight.If you can manage 10-12 reps on a heavy basis, then by all means do so. However, sometimes there are days when you feel stronger. Take advantage of those days and work hard. For example, if you can do squats with 315 pounds for ten or twelve solid reps, you know you can add another 50 pounds for 8-10 reps, I mean, common dude, if you want to see results you gotta bust your chops if you know what I mean. However, if it`s a weight that you know you can definitly NOT manage, then lower it for your own sake. Safety first.

Women can do this same routine. However, if they do not want too much muscle mass or are afraid of getting too big, don`t worry, you wont. Due to the fact that women do not have the same amounts of testosterone that a man does, she will never get that big. That also applies for strength. Most women do not have the same strength that men have and I say Most, because I`ve seen very strong women, believe me. But only some. So, for all the women out there, this workout is for you too, only DO go lighter and increase the repetitions to 12-15. Thanks.

Now, this is very important:
Take plenty of water during workouts. During the day, 6-8 glasses is recommended. Also, I like to recommend lots of protein when working hard with weights. Amino acids are very important for muscle tissue repair. They are the building blocks of muscle. Without them, it`s useless to workout. It`s like putting huge milage to your car and not changing the oil . Your motor will breakdown, so will you. 

Don`t overtrain either. This is worse. Give your muscles a 48 -72 hour brake before hitting that same muscle again. Growth comes from rest and food intake. Weights are for stimulating growth. I hope this can help anybody who wants to achieve muscle mass and strength. 

Till next time,