Believe it or not, it is possible to get a quality leg workout without spending countless hours in the gym – if you know how to build a program that emphasizes the best growth-triggering exercises instead of machine-based isolation workouts.
For most of us, it’s difficult to plan a leg training routine that falls somewhere in between overtraining and not training hard enough, even though we’ve learned the drill when it comes to training all other body parts. So why is it so hard to get things right on leg day?
Well, actually, it isn’t – all you need to do is hit your legs with a decent-intensity workout twice a week. The problem is that half of the guys simply don’t bother with leg development because they’re too focus on their upper body musculature, while the other half get so stressed by thinking that their leg muscles are the most growth-reluctant part of their physique that they consistently overtrain them, thereby making things even worse.
So let’s sum up two crucial pieces of advice here:
-Doing a light machine-only leg session does not qualify as a real lower-body routine
-Doing too much leg work (for example, performing squats for 45 minutes before moving on to a 60-minute quad routine four days per week) will only result with stagnation and eventually, loss of strength and size
In this article we’ll uncover three critical ways to step up your leg game, followed by a superior two-part leg routine that will help you start making gains like a pro.
Emphasize multi-joint moves for maximum growth
A solid leg routine has to emphasize multi-joint movements such as squats, lunges, step-ups, leg presses and deadlifts. In addition to recruiting more muscle fibers, multi-joint moves help increase the production of anabolic hormones, so if you want to build some serious mass, forget about the splits that have you training legs one day a week and add more of these into your regular routine.