The dreaded leg day. All of us that train will understand the fear of training legs. Nothing destroys a person more then training legs and attempting to walk out of the gym. You need to be physically and mentally prepared when it gets to leg training days whether training high reps or lower reps and heavier weights. It will always be tough day. Training legs used o be something I hid from. Until I forced myself to get into it. The real show of strength and a good physique is not having a six pack or lovely biceps, it is having a solid set of tree trunks. It is all about symmetry and a good set of strong legs always shows great symmetry.
We obviously use our legs all day every day so in order to grow them, we really need to push them. Push them outside or comfort zone trying to combine compound exercises with isolation exercises. Training different angles and variations constantly. If you can still walki out the gym easily after training your legs, you haven't trained nearly hard enough. Lets look at the basics for building up our legs. I like to focus on rep ranges of 6-8 for the compound exercises and 10-12 for isolation exercises.
We can never leave out squats. Whether front squats or back squats they are massively important when it comes to pure strength training for your legs. Make sure u focus on proper form and do not blunce up from the squat. Keep the movement controlled and focused. Squats help expand your quads and side quads as well as strengthening your core and lower back. Keep feet shoulder width apart and never go heavier to a point where you are incorrectly executing the squat.
2. Leg Press
I love leg press for the muscle pump I get and the expansion of the quad sweep. Leg press for me aids in growing the width of the legs and forces the legs to grow.
3. Leg Extensions
This isolation exercise is the key to the teardrop of the leg. Focus on full range of motion and push out higher amounts of reps to get the blood pumping and to force growth.
This has always been my hardest exercise due to me being tall. However I find it does wonders for my hamstrings and also for the flexibility of my hips. It is an excellent exercise for mobility and strength.
5. Lying Leg Curls
My favourite exercise for my hamstrings focusing on full extension and contraction of the hamstring. When you get up you will feel the burn and ache of your hamstrings and your rear end.
6. Standing Calf Raises
These I like to perform higher reps with slower movements and contraction of muscle. Focussing on the full range of motion and making sure you are pausing before releasing and never bouncing.
These core exercises will aid you but you need to mentally force yourself to be strong on leg day. Make it day when you are well rested and have a little extra time for rest. Push yourself to the limit each time forcing your legs to grow whether they want to or not!