Building large, beautifully shaped legs is a
matter of training them correctly. This
includes both rep ranges and the correct
exercises in the proper order. If you're
looking just for size - a simply mass
building squat program will do. But if
you're looking for legs that will have the
opposite sex stopped dead in their tracks to
take a look at you, then you're going to
need a little bit more precision.
The leg
muscles bear much more stress than any other
muscle group in the body. The support the
entire weight of your upper body and have to
have the strength and force necessary to
propel you at running speed. Needless to
say, they are used to a lot of stress. In
order to get them to respond to any type of
training routine, we have to up the
intensity if results are to be desired.
The leg
muscles respond best to medium weight and
high repetitions - like stated above they're
used to a lot of stress from walking around
all day long. This means you really going
to have to enter into the "pain zone" to get
the best results possible. The first
exercise you should perform is the squat or
leg press - both large compound movements
that utilize the most muscle groups as
possible.
These
exercises allow you to stimulate the most
amount of muscle possible because the most
weight can be moved with this exercises.
Compound movements should always be
performed first in any training routine
because you want the body to be fresh -
you'll be able to do more work and thus
stimulate more muscle fibers. Make sure you
perform the exercise throughout the full
range of motion - you'll get the best
results when you perform each rep in this
fashion. When you complete the set your
legs should be on fire - they should be
burning to the bone. This is how you know
you're working the muscle completely.
The second
exercise you should do to hit the quads is
the leg extension. The amount of weight
used on this exercise should be moderate at
best - the goal is to really burn out with
this movement. In short, you should imagine
this exercise carving out the quad muscle,
etching in the separation between each
muscle group. The leg extension should be
performed to absolute muscle failure, making
sure to squeeze out every last repetition.
The third
exercise you should include in your leg
blasting routine is the leg curl. This
exercise really lets you isolate and focus
on the hamstring muscle. The weight with
this exercise should be kept moderate at the
highest, and every effort should be made to
"squeeze" the muscle at its highest point.
This is the point at which you'll stimulate
the most muscle to grow.
Next, finish
up with the lunge. The lunge hits all the
muscles of the upper leg and will put the
finishing touches on any set of legs.
Remember, this is about building shapely
legs, not just tree trunks - the lunge will
for sure help to really carve out and define
each muscle group. It helps too if you do
this exercise with weights in your hand.
Find a place where you have a long strip to
walk and start lunging, try going for a
hundred yards, I'll guarantee you that your
legs will be on fire.
By the time
you finish this routine your legs should
feel as if they are jell-o - there should be
some sort of fatigue felt by them. Both
walking and maybe even standing should feel
somewhat difficult. This is how you know
that you worked out intensely enough. If
you feel that you can just go about your day
then you haven't really worked out as hard
as you should have.
Building
shape legs that will get everyone's head to
to turn is probably one of the hardest
things to do. It takes a lot of mental
willpower to really push yourself to the
levels that have to be reached to really
stimulate the muscle too grow. By focusing
on the task at hand and taking it one set,
one rep at a time you'll be able to pull
through the pain and suffering and reap the
benefits that this type of training routine
will give you.