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Friday, March 8, 2019

Brutal Leg Best Workout Routine

Training legs is one of those things that just plain sucks. It takes a few years under the bar to learn to love training legs, but once you do it becomes your favorite day in the gym. Until then, it’s a necessary evil that you just happen to put up with because you don’t want to be turned into an Internet meme about skipping leg day.

I get it. We’ve all been there. The love of picking hundreds of pounds off the floor or placing it directly on top of your spinal column is a learned behavior. It makes sense to hate training legs, if you think about.




But still, we do it. We just happen to spin our wheels most of the time. Which is something we’re sick and tired of. We say it’s time we start building big wheels, and we’ve got the plan to make it happen.

We’re starting with the big compound movements and slowly working our way down. The routine is a mix of methods using time under tension, all out strength, hypertrophy rep ranges, and burn out sets. Done right, and you should have trouble sitting down to take a shit and Facebook stalk over the next couple of days.


 I find this particular leg workout routine a perfect remedy for those of you who have stubborn legs. Try this routine for 6 to 8 weeks and I guarantee your legs will have no choice but to grow.

The workout routine is set up for both, low strength repetitions and high repetitions.

There are four main exercises for the quadriceps. The weight will not be as heavy as your used to using but the intensity will increase dramatically.

Now, if you're just starting out, I don't recommend you try this leg workout because it will devestate your legs and lay you up for a week. In fact, don't try this workout until you've been training legs constantly for about 6 months. It may look simple but trust me, on that 3rd or 4th set of 50 repetitions on the leg press, you'll be screaming.

Go to building muscle 101's beginner and intermediate weight training routines if you are a beginner to working out. Click here.

I suggest you train hamstrings on a different day because you'll be in no shape to do anything after you've completed this leg workout routine.

This is a very high intense workout so be prepared to work hard!

The following split routine is an ideal program for this type of leg workout routine. You need to work the legs hard and give them plenty of time to rest.

An ideal split for this type of leg workout routine is as follows: 


Day 1: Monday       Chest / Triceps / Abs
Day 2: Tuesday       Cardio
Day 3: Wednesday  Leg Workout (Front Thighs)
Day 4: Thrusday      Rest
Day 5: Friday     Shoulders / Hamstrings / Abs
Day 6: Saturday        Back / Biceps / Calves
Day 7: Sunday     Rest

Repeat cycle after day 7.
The Workout

Warm up on stationary bike: 5 to 10 minutes


Exercise 1: Leg Extensions 



1 set of 20- Warm up
1 set of 15
1 set of 12
1 set of 12


Increase the weight with each set but remember to keep the repetitions strict. You want to squeeze at the top of the exercise. This is your warm up exercise.

Exercise 2: Squats


1 set of 20- Warm up
1 set of 12- 60% of max
1 set of 10- 70% of max
1 set of 8- 80% of max
1 set of 6 to 8- 85% of max
1 set of 20- Reduce weight to 60% of max
1 set of 20- Same as above


For the first three work sets, rest for about 50 seconds in between sets. For the last two sets, rest for about 1 1/2 minutes.

Exercise 3: Leg Press


4 sets of 50 repetitions


Use anywhere from 40% to 60% or your max leg press. I suggest you start out with 40 to 50%. This is a very tough part of the leg routine and remember to breath throughout the exercise. It's not a race so keep you reps smooth and controlled. Try not to lock your legs out on the top part of the movement. Keep your head straight and level and concentrate hard.

This exercise will really test your will and drive to get big legs. Remember, complete these sets in proper form and after 6 weeks, your legs will start to grow. Keep going! 

Exercise 4: Hack Squats

3 sets of 12

At this stage, your legs should feel like spaghetti. Use about 60% of you max hack squat and do this exercise slowly. Really concentrate on the movement.

That's it! If you can manage to keep your dinner down, congratulations. Remember to drink alot of water and it will be important for you to consume a protein/carb drink immediately after this workout routine. Try this drink here:

  • 1 ½ cups of skim milk;
  • ½ cup of ice cubes;
  • 1 tablespoon of honey;
  • 1 nine inch banana;
  • 2 scoops of whey protein isolate (or weight gainer if trying to gain weight);
  • 3 tablespoons of vanilla yogurt

Simply blend everything in a blender and you have a very powerful muscle building drink.

You may not feel like eating but try and get some fast acting carbs into your system as soon as the workout routine is done. This way, you have enough energy to make it home! Also, it will help get the recovery process going in order to start building those legs. 

Use this workout routine when you need to jump start your leg growth.
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1 comment:

  1. Thanks for sharing the effective exercises. Exercise and steroids both are the equally important for the body buiding. Get the know all about the steroids from buy testosterone

    ReplyDelete

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