I want to turn this article into a sort of ” Initial Guide ” for anyone looking for effective leg training!
So I decided that step-by-step I will guide you through the exercises and principles that underlie a leg workout that will seriously give you results!
Whether you are a boy or a girl (and we will see later how to behave in the gym), what determines the difference between a ” good ” body and a ” spectacular ” body?
Big and defined biceps? Round shoulders? Sculpted abdomen?. They are all good elements, but none are correct.
In fact, no part of the body makes your body symmetrical like harmonious, well- worked and well- developed legs.
The legs, in fact, give symmetry to the whole body. But surely you ask yourself ” I want to train my legs, what do I care about symmetry?!? ”
In reality, symmetry is important, both in women and in men.
Often it happens to see men ” flamingo ” with well-trained arms and good shoulders … and legs as a child!
How often it happens that there are women with a good abdomen, very thin arms because of the extreme diet maybe (but you can solve this with our Free Start Guide ) and slightly squat legs, from which you cannot remove the fat stubborn!
All this sends the harmony and symmetry of your body to that country!
So today you will finally discover the way to get the legs worthy of a Greek god physique!
Buttocks and legs training
We will go together to see the leg, its anatomy, function and all the specific exercises for the purposes useful for men and women.
In the end (and that’s what you’re looking forward to) let’s go see an example of specific training to achieve your goals!
Together with these workouts make sure to take a look at our best sellers Bikini Body and Sculpted Like The Rock, where you will find step-by-step the specific training system that we apply on our VIP customers and professional athletes and all the instructions to adapt and customize it on of you!
Mass Leg Workout
What our male readers were waiting for: THE MASS FOR THE LEGS!
If you have been following us for some time, you already know it, but if you are new you may have missed our manual. Definitive Guide to Muscle Mass the definitive manual for all our customers who acheter Testosterone Cypionate en France were desperately looking for a big, muscular and hard body!
Gym leg workout
Our leg is made up of different muscles and we use them both daily for running, walking, standing and all the day’s activities.
What does this mean?
If you’re looking to increase leg mass, half-cartridge workouts will do absolutely nothing!
Only intense and hard training in the gym will break the dense muscle fibers that make up the leg, forcing them to become bigger and stronger.
Bodybuilding leg workout
You have to force your legs to grow. Your legs will resist.
They will burn, shake and burn again while you train … but you must continue to train hard and demand more!
This is the only way to really make them grow.
As I said, your legs have many muscles, so you will need a good training volume, a good number of exercises that attack the different angles and the right intensity.
Well it’s a bit like all the muscles, isn’t it?. Rather, have you seen all our specific training programs for each muscle group?
Legs Mass Card
So let’s go to the point, I want to give you an example of a card for the muscle mass of the legs.
Obviously the range and the number of repetitions MUST be subjective, I can’t tell you how many sets and repetitions to do with extreme precision.
But I can give you advice on suitable rep ranges!
Considering that each range also depends on the specific exercise and the type of muscle stimulated, in many basic and multi-joint exercises we will apply a range of 4-6 repetitions (multi-joint exercises are always the foundation of a program! ).
With the monoarticular exercises, on the other hand, you have to go a little further, personally I prefer to keep myself on the 8-12 repetitions.
This helps both to “pump” the muscles and bring more nutrients as well as break the muscle groups to stimulate growth.
Obviously every exercise must be performed with the perfect form and technique, a bad shape will lead to poor results.
You can watch all the tutorials of the leg strengthening exercises on our YouTube channel
Barbell Squats 4 series 4-6 reps
Deadlift 4 series 4-6 reps
Dumbbell lunges 4 series 8-12 reps
Leg Press 3 series 8-12 reps
Leg Curl 3 series 8-12 reps
Leg Extension 4 series 8-12 reps
Calf Standing 3 sets 8-12 reps
Exercises for Toning the Legs
Hey miss! We have arrived at the moment when you absolutely want to know how to slim and tone your legs!
Here is everything you need to know to have slender legs and firm buttocks!
Buttocks and legs training
If you are still looking for the perfect workout for the buttocks, you certainly missed our Firm Buttocks Protocol, and if you still have problems with the thighs, you have also missed the Firm Firm Legs Protocol.
These are the programs that have created crazy asses and thighs on over 7000 Flexible Diet VIP girls and customers if I were you to take a look
We know how tempting it is to train with light loads and small weights for all the women in the world … especially because you don’t want to become huge, right?
Fortunately, I have good news!
Your muscles won’t change unless you give them a reason to do it, and your muscles respond to a certain stimulus.
They won’t get huge unless you apply the right stimulus for maximum hypertrophy!
It is not necessary to lift ” bigger weights ” and that’s it (unfortunately for boys …)
Exercises for Slimming the Legs
Leg training is still a difficult workout, even for women!
Contrary to everything you’ve heard so far, the more muscle mass you have the better!
Because I’m sure you won’t mind eating a few more calories!
If you are still “stucco” and still hungry, you must definitely read the Complete Manual on the Flexible Diet and find out that it is definitely not the right choice for a body to scream!
You must, therefore, know that having more muscle allows you to burn more calories and you will consume much more energy …
… consequently, you will burn more body fat!
Toning and Legs Card
We must consider that each range depends on both the specific exercise and the type of muscle trained, so in many basic and multi-joint exercises we will apply a range of 4-6 repetitions (multi-joint exercises are always the foundations of a program and burn a lot of calories!)
As for monoarticular exercises, instead, you have to go a little further, personally in the case of the woman I prefer to keep myself on the 10-20 repetitions.
This helps both to “pump” the muscles and bring more nutrients and increase blood circulation, as well as create muscle stress to stimulate energy consumption.
Barbell Squats 5 sets of 3-6 reps
Straight Leg Deadlift 5 sets of 10 reps
Leg Curl 2 series of 20 reps
Leg Extension 2 sets of 20 reps
Lunges With Dumbbells 5 sets of 10
Obviously this is an “example” of specific training for the legs and buttocks, but if you want a good, reliable program with all the details which of course in an article is too complex to explain, you can take advantage of the offer on workout protocol Buttocks Sodi and Firm Legs Protocol.
Leg Stretching Exercises
Stretching also has its place in leg training.
In fact, greater flexibility allows you to carry out your training more effectively and efficiently and above all perform gestures such as Squats or Deadlift with the correct technique.
Flexibility is not acquired overnight, some are naturally flexible, others need to train this ability.
You can insert classic stretching exercises after training, maybe in the morning or in the evening after the workout, so as not to interfere with the muscle contraction processes required to carry out the workout or with the post-workout muscle recovery processes.