Best legs workout routines

      Nothing makes or breaks a physique more then the legs and in this article, you will learn the anatomy and best workout of legs.

       If you are hitting the weights regularly but neglecting your legs workout, i want to warn you of what is to come...

     As my legs were genetically weak and due to my height they were looking more weak. I have repeated and changed my ways and while my legs are still lacking the seperation and density that comes in time, i have finally caught them up enough to where they are not a glaring weakness.

      Anyways, the bottom line is that it takes quite a bit of time and work to built an impressive set of legs and its not a simple matter of doing more squats.

       So in this article i'm going to share with you what i have learned about building big strong legs. Actually i'm going to take this article in three parts :-

1. MISTAKES IN TRAINING LEGS WORKOUT

2. KEYS OF AN EFFECTIVE LEGS WORKOUT

3. BEST LEGS ROUTINE FOR MAX GAIN

     
 Understanding the anatomy of the legs

        Before we get to the training, i'd like to quickly review the major muscles of the legs, so we know what we are looking to develop.

       The quadriceps is a group of four muscles that comprise the bulk of the muscles on the front of the thigh. The four '' heads '' of the quadriceps are :-

1. The rectus femoris
2. The vastus lateralis
3. The vastus medialis
4. The vastus intermedialius

Here's how they look :-

      The back of the leg is dominated by three muscles that contract the hamstring tendon :-

1. The semitendinosus
2. The semimembranosus
3. The biceps femoris

Here's how they look :-

    And last but not the least is the calf, which is comprised of two muscles :-

1. The gastrocnemius
2. The soleus

And here's how they look :-

       As you see the bulk of the calf is the gastrocemius muscle and the soleus lies under it.

       So, those are the major leg muscles that we are concerned with in terms of visual development.

       Let us now take the three important points for legs development.

MISTAKES IN TRAINING LEGS WORKOUT

1. Doing the wrong legs exercise :-
              Many people focus too much on machine and isolation exercises, which should be seen as supplementary work, not the core of your legs workout.

2. Squating incorrectly :-
              I'm not just talking about half reps. There are plenty of other common mistakes such as rounding your lower back, excessive of buttwinking and lowering the knees in.

3. Doing too much high reps training :-
               The mistake will stunt the growth of every major muscle group in the body. One of the biggest lessons i have learned about lifting and building muscles naturally is that more is your compound(80 to 85% of 1 RM and higher), the better your results.

4. Don't copy bodybuilders or fitness models :-
            This is the most typical reason why most of the men choose wrong exercises. Watching them on youtube and copying them will never work. First of all, they are taking drugs or steroids which they won't tell you. For people working naturally it won't work.

5. More is better :-
             This is the very common thinking of men, that working out more will help to gain muscle more, which is actually false.

KEYS OF AN EFFECTIVE LEGS WORKOUT

1. Focus on lifting heavy weights in your legs workout :-

            If you want your legs to get big and strong, you'll want to focus on the 4 to 6 or 5 to 7 rep range. But not as much weight that you'll make your helper pumped up too.

2.Train your legs two times per week :-
             All researches looking at training frequency shows that a higher frequency (2-3 times per week) is more effective then a lower frequency (once per week) and i personally do twice per week legs workout.

3.  Do 3-4 legs exercise per workout:-
            Rather then doing every legs exercise in existence, stick with 3-4 legs exercise per workout. Always start with the weaker part first and isolation in last.

4. Rest 1-4 min between sets most of the time:-
           Instead of resting 1 min between every set because its what leads to biggest legs pump possible, use longer rest period (2-3 min) between sets of your primary exercise, then shorter rest period (60-90 sec) between sets of isolation exercises.

5. Use the 5-15 rap range:-
           Instead of only doing the stereotypical 8-10 reps for every set of every exercise. Going as low as 5 rep and as high as 15 will be ideal for generating muscle growth.

6. Make sure your diet support your goals:-
           The best legs workout routine in the world isn't going to work, if your diet isn't designed to support it.

BEST LEGS ROUTINE FOR MAX GAIN

BEGINNER

ROUTINE 1-

Squats                                   4 sets of 15-6 reps

Leg press                              4 sets of 12-6 reps

Leg ext.                                3 sets of 15-10 reps

Leg curl                               3 sets of 15-10 reps

Standing calf                      4 sets of 15-6 reps

Seated calf                          3 sets of 15-10 reps

ROUTINE 2-

Squats                            4 sets of 15-6 reps

Leg press                       4 sets of 12-6 reps

Leg ext.                          3 sets of 15-10 reps

Leg curl                         4 sets of 15-10 reps

Walking lunges            3 sets of 10 to 14 steps

Standing calf                4 sets of 15-6 reps

Seated calf                     3 sets of 15-10 reps

ROUTINE 3-

Leg press                            4 sets of 15-6 reps

Squats                                 4 sets of 12-6 reps

Leg ext.                               3 sets of 15-10 reps

Leg curl                               4 sets of 15-10 reps

Lunges                                 3 sets of 12-6 reps

Standing calf                      4 sets of 12-6 reps

Seated calf                          3 sets of 15-10 reps

ADVANCED

ROUTINE 1-

Squats                                4 sets of 15-6 reps

Sumo squats                     3 sets of 12-6 reps

Leg press                           4 sets of 12-6 reps

Leg ext.                              3 sets of 15-10 reps

Leg curl                             4 sets of 15-10 reps

Standing calf                    4 sets of 15-6 reps 

Seated calf                        3 sets of 15-10 reps

ROUTINE 2-

Leg press                            4 sets of 15-6 reps

Hack squats                       3 sets of 12-6 reps

Lunges                                3 sets of 12-6 reps

Squats                                 3 sets of 12-6 reps

Leg ext.  }super                 3 sets of 15-10 reps

Leg curl } set                      3 sets of 15-10 reps

Standing calf                      4 sets of 15-6 reps 

Seated calf                          3 sets of 15-10 reps

ROUTINE 3-

front squats                       4 sets of 15-6 reps

Squats                                 4 sets of 12-6 reps

Sumo squats                      3 sets of 12-6 reps

Lunges                                3 sets of 12-6 reps

Leg ext.  } super                3 sets of 15-10 reps

Leg curl } set                      3 sets of 15-10 reps

Leg kick back                     3 sets of 15-10 reps

Standing calf                      4 sets of 15-6 reps

Seated calf                          3 sets of 15-10 reps

SUPER ADVANCED

ROUTINE 1-

Squats                                    4 sets of 15-6 reps

Leg press                 } super 3 sets of 12-6 reps

Dumbell sumo squats}set 3 sets of 15-10 rep

Walking lunges } super    3 sets of 15 steps

Leg ext.              } set          3 sets of 15-10 reps

Leg curl    } super              3 sets of 15-10 reps

Stiff leg    } set                     3 sets of 20 reps

Standing calf                      4 sets of 15-6 reps

Seated calf                          3 sets of 15-10 reps

ROUTINE 2-

Leg ext.                        5 sets of 25-20 reps

Hack squats } super  4 sets of 15-10 reps

Dumbell sumo squats}set 4 sets of 15-10 reps

Squats   } super          4 sets of 15-10 reps

Leg ext.  } set              4 sets of 20 reps

Leg curl } super          3 sets of 15-10 reps

Stiff leg  } set               3 sets of 20 reps

Standing calf               4 sets of 15-6 reps

Seated calf                   3 sets of 15-10 reps

       This super advance routine is designed for legs defination i.e for cutting in legs. This routine requires proper supplementation like creatine, glutamine, etc and high protein diet. If your aim is to gain size then this routine is not for you. 

       Now, i have given all possible informations about legs. Choose your routine and always changing routines is the key for growth. All the best💪