Leg Workouts Articles

Bigger Legs Workout Plan

February 18, 2012 Beginner Bodybuilding, Leg Workouts 0 Comments

WARMUP

Tired of having skinny legs, well get on this workout plan, and get bigger legs fast. Obviously you have to combine it with a supplements and diet plan, but it will help you get bigger legs for summer.

(5-7 Minutes, gets the blood flowing)

For a warmup, spend 5-7 minutes on the exercise bike, or elipitcal machine. Use a moderate pace. Wherever this appears “ ** ”, it means you will be doing drop sets. For each set, you will use a lighter weight. Perform 10 reps on the first set, and without resting, drop the weight and perform 10 more, and then without resting, drop the weight again and perform 10-15 more. Do this 3 times, for 3 drop sets. In the beginner and moderate phase, we will be focusing on mostly compound movements, as the legs are an extremely large muscle, and respond well to heavy weight, and high intensity. When we do sets of 8-10 reps, you are going to use a weight that you are able to get no more than 10 reps. You should struggle to get that last rep. This is essential to your gains, and muscle growth.

You will alternate between week one, and week two from week to week.	WEEK ONE	WEEK TWO
Leg Press Machine	3 sets - 8-10 reps	Set 1 - 12 reps, lighter weight Set 2 - 12 reps, increase weight Set 3 - 6-8 reps, heavy weight
Leg Extensions (seated)	3 sets - 8-10 reps	3 sets **
Hamstring Curls (week 1) Straight leg deadlifts (week 2)	3 sets - 8-10 reps	3 sets - 10-12 reps 3
Hack Squats (week 1) Barbell Squats (week 2) Dumbell lunges	4 sets - 8-10 reps 3 sets - 8-10 reps each side	Set 1 - 12 reps, lighter weight Set 2 - 12 reps, increase weight Set 3 - 6-8 reps, heavy weight 3 sets 8-10 reps each side
From week one, to week two, it is a good idea to vary the order that you do the exercises, to keep the muscles from getting too used to the same thing.		On week two, where the sets are listed out, you will be aiming for failure on set three. Failure is when you can’t possibly push out another rep. It is recommended to ALWAYS have a spotter when going to failure on any lift.