If there is one body part that gets ignored and overlooked it is the legs. the upper body is more fun to work on because of the feeling of the pump when you get your arms and chest pumped full of blood, the muscles are tight and big, and you get that feeling of power. When you work the legs, you just don’t get that same feeling. When you work your legs really hard, you can hardly walk and you don’t feel pumped up.
Not working your legs enough and hard enough causes problems. If you ignore your legs, you will not get the benefits of an overall muscled body, for sports or for just daily function. No one wants to look like Gru in despicable me, with his huge upper body and legs that look like toothpicks. Knowing how to build muscle is very important.
So since you have to work on your legs, you might as well get the most gain for the work you put into it. To do that, you need to do the right exercises and the right workout so your legs will respond the way you want and get the muscle growth you are looking for.
When it comes to building strong legs, the squat is king. Not only is squatting good for legs, it also helps with other body parts, and overall fat burning and muscle tone. Squatting makes your body release more growth hormone and testosterone which helps with all other body parts.
The biggest muscles in your legs are the glutes and quads, there is nothing better to sculpt great quads than back squats. You do need to be careful when doing heavy squats. Anytime you're working with heavy weight, you do increase the possibility of injury.
You don’t need to use massive weight to build good strong legs, you can get good powerful legs from medium weight squats. The key is to not get injured. Adding in other isolation exercises for your legs such as leg extensions, leg curls, and lunges are also effective but the squat is the king of leg exercises.
A good solid leg workout is very simple. All you need to do to build great legs is.
Full Squats – 2 sets, 8 – 12 reps / 2 sets 6 – 8 reps
Machine leg extensions – 4 sets, 10 – 15 reps
Leg Press – 4 sets, 6 – 8 reps
Calf raises - 4 sets 10 - 15 reps
If you do these 4 exercises one timer per week you will build strong powerful legs.
The first 2 sets are warm up sets, do around 50% of your working weight in these sets, then go to your working weight to work the muscles hard.
Use enough weight so that the last rep of the set is the last rep you can complete with good form.
Do your leg workouts, in the long run you will be very glad you did them.