Stick With These Rules For Awesome Legs!
Want to build a better lower body? If so, it’s time to get your leg workouts in gear.
Leg workouts are the sessions that many people dread throughout the week and unfortunately, often get left right out of the picture.
If there is a session that could possibly get skipped during the workout week, the leg workout is it.
This said, if you learn the following five commandments of leg workouts, you’ll be seeing such great results that you’ll never want to skip a session again.
Remember, if fat loss or muscle gain is your goal, leg workouts are highly important because not only will they burn a massive number of calories in each and every session, but they’ll also help increase the total release of many anabolic hormones in your body as well.
So let’s get to it – the five commandments of leg workouts.
Commandment #1: Thou Shall Perform Leg Workouts First
The first must-do is to move your leg workout to the start of your workout week – Monday for most of you. Why?
When you look at most people in the gym, their Monday workout always happens to be chest.
This means that you will have your pick of leg equipment you want to use.
You’ll find many free squat racks available, making it easier to get in the exercises you need to do.
Secondly, if you do it first up in the workout week, you get it over and done with so you aren’t dreading it all week long and you will be less likely to skip over it entirely.
Commandment #2: Thou Shall Squat
This one is really quite simple: if you want to grow your lower body, you need to squat.
Squats are the most effective lower body exercise that you can do (with deadlifts coming in a close second), so be sure that you aren’t overlooking them.
Add these variations in any time boredom starts to occur.
But whatever you do, don’t skip your squats.
Commandment #3: Thou Shall Use Different Rep Ranges
One thing about lower body training is that it’s important to include a variety of rep ranges.
It’s great to perform your all-out sets, doing just 3-5 rep ranges at a time but then you should also be focusing on higher rep sets as well – up to 15 or even 20 reps.
This builds excellent lower body endurance, which will then actually help you push harder when doing those lower rep sets.
Commandment #4: Thou Shall Be Flexible With Rest Periods
While with upper body training you might be very adamant with keeping your rest periods at a certain length, learn to be a bit more flexible with lower body training.
Some days you may be just feeling more fatigued than normal and need to take that rest between squat sets up to 3 minutes.
Don’t beat yourself up over it. While you don’t want to be resting for five minutes between every set, if you feel you need an extra 20 seconds or so before continuing, give yourself the time.
Commandment #5: Thou Shall Avoid Cardio
Finally, avoid all cardio on leg day. Doing cardio before your lifting will sacrifice your strength output and doing it after a leg workout will just be plain torture.
Leave cardio training to another day of the week that is not leg day.
Furthermore, if doing HIIT cardio, avoid doing that right before leg day as well as it may compromise your strength level on that leg day.
So keep these commandments in mind next time you hit the gym for leg day. Are you abiding by all of them?