When we talk about the leg program, in reality, it is big thighs that we are aiming for. Here is the ideal leg training program for well-muscled thighs. Male legs program or female legs program, the exercises for the legs are the same. No difference, except the charges used.
It is important to warm the thighs well before putting them to the test. 10 minutes of cycling with a progressive resistance ensure a good rise in temperature, integrated at the beginning of this leg strength training program.
6 Best Leg Exercises for Building Muscle
Quadriceps:
Squat or Hack Squat:
6 sets of 8 to 15 repetitions.
Leg Extension
4 sets of 8 to 12 repetitions.
Horizontal or 45 ° Leg Press:
4 sets of 8 to 12 repetitions.
Front Lunges With Barbell or Dumbbells:
4 sets of 20 repetitions.
Hamstrings:
Straight Leg Deadlift:
6 sets of 8 to 12 reps.
Leg Curl Sitting or Lying:
4 sets of 8 to 12 repetitions.
The 5 tips for success:
Do not do this routine in the weight room more than once a week as the recovery times for such a program are long.
Give yourself enough rest time between sets to keep a high load level and stick to the number of repetitions.
Do the exercises very carefully so as not to create lesions on the lower back.
Cycle for 5 to 10 minutes after training to eliminate lactic acid and gradually cool your heart down.
At the end of the session, do some stretching on the quadriceps and the hamstrings to release the tension on the knee joints.
Conclusion
Leg training in the gym requires strength and intensity because of the large muscle mass involved. Very physically demanding, a leg mass gain program requires the body to take the time necessary to recover. One session per week is more than sufficient if it is done according to the right intensity criteria. The right routine for working the legs includes exercises that also work on the glutes. Lunges and deadlifts are the main movements that develop muscle building. It is therefore not essential for this muscle group to add a specific routine for the glutes.
Related article: The Best Exercises to Have Powerful and Muscular Legs
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