By Brandon Hahn Athletic Xtreme
Youíre goal is to build massive legs. Here you sit exhausted with poor results. Itís not your fault. You didnít know the secrets to ďdem gainzĒ that people are talking about. There is such emphasis on other muscles and adding so much complexity that the legs are often overlooked. A 12-20 set workout designed solely for your chest and around the same amount of sets for your entire legs! The quadriceps and hamstrings are such complex structures, not to mention the calves, and yet they get the leftovers. Gains are here, itís time to get some!
There apparently was a time when the workout gods all sat down and decided we would all follow a 5-day split. Chest, back, legs, shoulders, and finish with arms. This would work fine for a beginner. Depending on the exercises chosen, it might be a great split. However, most fall short of designing a great workout. Itís not your fault, itís simply all of the magazines telling you the 5-day approach is whatís best. When laying out that workout, you should easily see what is wrong.
There is very little focus on separating your legs into two separate days. The hamstrings often get neglected because they are on the back of the leg and often covered by shorts. When training these two large muscle groups together, it is not easy to muster up enough energy to train them both properly. One often gets whatís left in the tank. Well, their facebook status now says ďsingleĒ! They are no longer a couple, in fact I just saw Hamstrings pickiní up chicks last night! A little much, but hey you laughed.
Alright, the workout below does still focus on both quadriceps and hamstrings in each workout. The goal is to work the primary or dominant muscle in the first part of the workout. Simply altering your hamstrings exercises and quad exercises from week to week would suffice. However, if all other major muscle groups get there own day, then it is time for your ďlegsĒ to get the same treatment. Once they catch up or surpass your other muscles, you can back off.
Hamstring Dominant Workout
Deadlifts 3 sets 4-6 reps
Good Mornings 3 sets 6-8 reps
Lying Leg Curls 3 sets 6-8 reps
Front Squats 5 sets 10 reps
Leg Extensions 3 sets 10 reps
Standing Calf Raises 3 sets 10 reps
Quad Dominant Workout
Squats 3 sets 4-6 reps
Front Squats 3 sets 6-8 reps
Leg Press 3 sets 6-8 reps
Stiff-Legged Deadlifts 5 sets 10 reps
Lying Leg Curls 3 sets 10 reps
Seated Calf Raises 3 sets 10 reps
Note: These would ideally be separated by at least 48 hours, or longer. Ideally, youíd do hamstrings dominant on Monday and quad dominant on Thursday or Friday.
There you have it, leg domination at itís finest! Remember to go heavy and follow the rep layout. If you get less than the lower end of the range, lighten the weight. If you get more than the high end of the rep range, increase the weight. It should also be noted that IF you get more than the high end of the rep range, CONTINUE REPPING IT OUT. Thatís your set, own it, and own the fact that next time you will use more weight. Donít waste the set because of a miscalculation (or however you are determining these numbers). Itís time to get started.