Leg exercises

We’ve already past the 2000’s, when training legs was only for pros. Fortunately, nowadays it’s lame not to train them. Leg day is fun day, and legs react very well to hypertrophy training. You may be afraid that you won’t be able to find regular jeans, but the truth is there are plenty of them for very thick thighs, just don’t be fat. I’m not saying it’s easy to find something you can squat with friends outdoors, because you’ll have your Adidas tracksuit for that anyway.

Don’t get fooled by staged pics from good angles, where bodybuilders look weird with giant legs, just train your legs, and I guarantee you’ll never regret the results. Your legs will be huge as well, not in a way to look like a freak, but in a way that everybody will envy you.

You may be male or female, you may be straight or not, but sooner or later you’ll realize that everybody likes a fine booty. As a woman you’ll make all the other bitches envy your butt, and as a man, you’ll experience catcalling by women on a regular basis!

Instructions

  • you can wear belt at bigger weights
  • watch your posture: spine always neutral, core braced
  • one exercise from each exercise group, 3 sets: (5×3=15 sets altogether)
  • rep range: see under certain exercise groups

Squats

They should be part of every leg workout, no matter what people say. It uses your entire body, but most importantly your leg muscles, and it’s a key to an aesthetic physique. It strengthens your lower back, abdomen, and it’ll give you a splendid booty. You are not a powerlifter, so to set the proper distance between your knees think that you are a man sitting on public transport, and avoid low-bar. Rep range: 8-4, or even 6-4 if your execution is good enough.

Most bestest exercise ever. If you don’t like it, you do it the wrong way. Of course it’s difficult to learn, but life is a struggle.

  • keep your spine neutral, core braced
  • don’t tilt your knees too forward, rather try to “sit back”
  • go deep enough that your waist is under your knee level, the lower the better
  • don’t let your knees move inwards and outwards while pushing

It’s just like regular squat, but with a fixed axis. Not the best for your spine. I’d recommend it only if your shoulders/elbows/wrists don’t bear regular squatting. But check the injuries section, you may have an easy way to heal them.

There are many shiny-fancy machines that may seem less intimidating than a real squat, but keep in mind that these are usually spine-killers, and even if they are not, why on earth would someone use these instead of squats, right? Well, if you can find one with proper back support, and squats are too demanding for your shoulders or elbows, then yes, these machines are salvation for you. A good feet positioning is essential, because your torso will be fixed, so all the pressure is going to be on your knees, if done the wrong way.

Try not to forget that if you position your feet too much under yourself, then you can forget leg days for a while. A good feet positioning is essential, because your torso will be fixed, so all the pressure is going to be on your knees, if done the wrong way.

Leg presses

They may look pretty similar to squats, but they are completely different, hence you should include them in every workout. Some people say it’s unhealthy, but it’s not, they are just doing it wrong, lol.
How is it unhealthy?

  • putting your feet too low
  • putting your feet too wide
  • pointing your toes too outwards

Remember, it’s a very fixed movement, so don’t force your joints into unnatural positions. Rep range: 10-8, or even 8-4 if your execution is good enough.

It may seem that the weights are too much, but they are not. Trust me, you can press much bigger weights than you thought.

  • push your ass down
  • don’t go too deep
  • don’t position your feet too low

If your ass starts to lift, you are going too deep. Movement range is different for everyone, but you will always see noobs letting the weight way too down. You go deep in the bedroom not in the gym.

I’d not recommend this, because it cannot be performed with heavy weights, since all the pressure goes to your spine. Its advantage is that the weight doesn’t compress you if you go to failure in the last set. So this is not the devil’s work, but be vigilant about your spine.

Leg extensions

This is your last chance to extract all the energy from your legs via extra heavy leg extension! Pay attention not to overstretch your knee tendons. This is an exercise for extension, concentrate on the contraction. Rep range: 6-4, no need to go above. Remember, this is to squeeze out the maximum from your leg muscles in order to grow, not in order to destroy them. Nonetheless, it is a single-joint exercise, so no need to play the clown, control the movement, and you’ll avoid the injuries completely.
According to the newest studies, standing leg extensions yield more mass & strength than seated leg extensions, but unfortunately, I’ve never seen a gym with such a divine machine.

I don’t think you can fuck this up.

I don’t think you can fuck this up.

Leg curls

This is your last chance to extract all the energy from your legs via extra heavy leg curls! Pay attention not to overstretch your hamstrings. This is an exercise for curls, concentrate on the contraction. Rep range: 6-4, no need to go above. Remember, this is to squeeze out the maximum from your leg muscles in order to grow, not in order to destroy them. Nonetheless, it is a single-joint exercise, so no need to play the clown, control the movement, and you’ll avoid the injuries completely.

According to the newest studies, seated leg curls yield more mass & strength than seated leg extensions, but unfortunately, I’ve never seen a gym with such a divine machine.

The most bestest hamstring exercise. I don’t think you can fuck this up.

I don’t think you can fuck this up. Oh, and put a fucking towel under your face, don’t breath the air through everybody’s dried sweat on the bench.

I don’t think you can fuck this up.

Calves

It gets involved in squat and leg press, however, it is a very stubborn muscle, it may need additional training. Many machines are not suitable for short and tall people, so make sure you can use the proper movement range. Your feet can look forward, or a little inwards or outwards, not a big deal, change the distance between your feet, and angle of your toes time to time. Rep range: 12-8, or even 8-6 if your execution is good enough. And again, peak contraction in calves is crucial, overstretching should be controlled. You can train them 2-3x per week.
According to the newest studies, the more indirect stretch you achieve, the higher the mass & strength gains for your calves. This means that a form with straight legs is better than with bent legs, moreover, if you even bend your torso, like in case of some seated exercises, even better!

The most bestest calf exercise ever! The more you lean downwards with your upper body, the higher the gains!

The second most bestest calf exercise ever! Try to keep your legs straight, don’t bend your knee.

The third most bestest calf exercise ever! Try to keep your legs straight, don’t bend your knee.

I don’t think you can fuck this up. Nonetheless, if you become advanced, it will put too much of unnecessary pressure on your spine, so ditch it.

The least efficient calf exercise. I don’t think you can fuck this up.
How come leg day is the hardest day?

If your life allows you to mentally prepare an entire week for a leg day, then I’d go find a psychologist. You can vomit, you can fucking ride a wheelchair, it won’t make your legs neither stronger nor bigger. Masochism is self-harm, but no one can save stupid people from themselves.

Is vomiting a good sign of a proper leg workout?

If by proper you mean useless unnecessary self-torture to boost your ego that you are a true warrior, then it is certainly a good sign, indeed.

It has begun!

April 5th, 2020|0 Comments

Hey all, it took me almost a year, but my blog-website combo is finally ready to go public. It's still not completely ready though, but I hope that by publishing I'll motivate myself more.