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Leg Workout


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Best Leg Workout Routine for Mass

Building a massive set of thighs with huge calves comes from starting with good genetics and lots of sensible hard training. But that does not mean that if you are not blessed with genes for big legs that you will never develop them like Branch Warren or Mustafa Mohammad did.

Using a 3 day split routine is the best way to start as when you train like this you can spend a day concentrating on only blasting your legs. You first need to familiarize yourself with the basic anatomy of the leg and the lower leg. The group of hamstrings are broken up into different muscles with different origins and insertions the same as the quads and the calves.

Just like Dr. Squat (Fred Hatfield) proved many years ago when you can do a full back squat correctly you will immediately be able to increase the amount of growth hormone stimulated and increase your core strength. It is not called the king of bodybuilding movements for nothing, it works.

Deadlifts and the many variations will isolate the biceps femoris or the hamstrings and the best variations of a deadlift are the regular deadlift where you isolate the quadriceps and glutes, hitting your hamstrings to a much lesser degree than other movements like the stiff-legged deadlift.

The Romanian deadlift as well as movements like good mornings will isolate the hamstrings and the glutes with very little action directly on the quads. If you squat with your heels slightly raised it will isolate the quads a bit more directly than doing a normal flat back squat.

The Bulgarian split squats with the back foot being elevated onto a bench will be able to isolate both the front and the back of the leg hitting the vastus medialis, hamstrings as well as the glutes. There are countless movements that you can do to isolate the legs that include isolated movements like leg extensions and leg curls as well as seated and standing calf raises.

Let us continue to assume that you will chose the 3 day split routine so that you can do a leg workout only for two days of the week you do a 3 day split routine. If we want to increase the size and the core strength that you have so that you can slowly increase the weight that you lift then you need to make sure you are doing low reps.

The following is a suggestion for training legs twice a week.

Leg Day 1:
Full Squats 6-8 Sets of 3-5 Reps
Split Squats 3-4 Sets of 6-8 Reps
Glute-Ham Raises 3-4 Sets of 8-10 Reps

Leg Day 2:
Snatch Grip Deadlifts 6-8 Sets of 3-5 Reps
Front Squats with elevated heels 3-4 Sets of 6-8 Reps
Split Squats 3-4 Sets of 8-10 Reps

You will see that calf movements are excluded from this leg workout which should always end any leg workout with both seated and standing calf raises for 4 sets of 15 to 20 reps each so that you really feel the burn and start to develop some separation to your calf muscles.

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Bodybuilding Leg Workout

Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read. These products are not intended to diagnose, treat, cure or prevent any disease. These statements have not been evaluated by the Food and Drug Administration. Consult with a physician prior to use. Individual results may vary. Not for use by individuals under 21 years of age.
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