Yeah your bicep vein or your six pack may impress the average person, but if you want respect from your peers in the gym, not to mention a complete physique, your legs better be on point. For some reason, which I’ve never been able to comprehend, many people tend to skip leg day, or if they do hit legs, it’s a half-assed workout consisting of quarter squats and leg extension/curls. Your legs are literally half of your body, so why are they commonly neglected? I’m proposing a challenge to any gym-goer who reads this: hit legs twice per week, and hit them hard.
Your first leg day should be focused on hamstrings, glutes (yes, this should be a focus for men too) and calves, while the other should target your quadriceps and calves. The quads are one of the strongest muscles in the human body, plus you use them all day, every day (standing, walking, etc). Due to this, they need to be trained with relatively heavy weight, high intensity, and complete control… if you do this correctly, you won’t have any energy left to train another muscle group. I also throw in adductor training with quads and abductor training with hamstrings. Every gym should have a machine for these two movements, so find it, and use it. I’d love to include a detailed workout routine in the post for everyone to use, but routines need to be based on the individual, both in terms of what they’re capable of and what they have access to. I’ll include my current leg training routine so you’ll have an idea of what the training layout should look like, but feel free to reach out for advice or to ask questions.
Josh Borges
Hamstring, Glutes & Calf Training
Lying Leg Curl Machine
1 set of 6-9 reps to failure
2 sets of 10-12 reps to failure
Stiff Leg DB Deadlifts
1 set of 6-9 reps to failure
2 sets of 10-12 reps to failure
DB Leg Curls superset with Leg Press
3 sets of 12-15 reps each to near failure
Barbell Hip Thrusts
3 sets of 12-15 reps each to near failure
Abductor machine
3 sets of 12-15 reps each to near failure
Seated Calf Raises
3 sets of 12-15 reps each to failure
Standing Calf Raises
3 sets of 12-15 reps each to near failure
Quadriceps & Calves Training
Plate Loaded Hack Squat Machine
1 set of 6-9 reps to failure
2 sets of 10-12 reps to failure
Plate Loaded Power Squat Machine
Front Squat Variation
1 set of 6-9 reps to failure
2 sets of 10-12 reps to failure
Leg Extension Machine
3 sets of 12-15 reps each to near failure
Back & Forth Dumbbell Lunges
4 sets of 12-15 reps each to near failure
Adductor Machine
4 sets of 12-15 reps each to near failure
Seated Calf Raises
3 sets of 12-15 reps each to failure
Standing Calf Raises
3 sets of 12-15 reps each to near failure
PS: Don’t forget to wear your Alva gear for optimal gains.