Leg Training Add Muscle or Lose Weight

This week's workout is all about leg training. Whether your a weekend warrior, a pro bodybuilder to be, someone looking to lose fat and gain some muscle or someone getting a little older strong fit legs are a must.

Your legs represent the largest muscles in your body.

For the athlete strong legs contribute to speed, power, agility and endurance.

For the person looking to lose fat working the larger muscle groups such as the legs with compound exercises burns more calories. Weight Training is the top exercise for increasing the metabolism by using compound exercise you are kicking that up an extra notch.

For the person concerned with the affects of aging a fit strong pair of legs contribute to better circulation and overall health.

Check out our "Old School Exercise" below.

Not sure how to do some exercises check out the video's below for proper exercise form.

I don't want to get into an anatomy lesson here but the 3 main muscle groups for the legs are:

Quadriceps(Quads) The front thigh muscles are responsible for thigh extension.

Hamstrings The muscles back of the thighs flex the legs at the knee joint.

Calves The lower leg muscles.

Anyone who reads any of my other lenses knows I'm a big believer in Compound exercises(multi joint exercises). Leg Training is no different if you want the best in Muscle Building, Fat Loss and Health compound exercises are the way to go.

Leg Training is tough. Ask anyone just finishing a heavy Squat session. If you want to kick your body into high gear get away from the machines and get under a barbell and SQUAT.

Compound Leg Exercises:

(Quads)Squats- Leg Presses- Hack Squats- Lunges- Sumo Style Deadlifts (Hams)Kettlebell or dumbell swings- Stiff Leg Deadlifts- Romanian Deadlifts- Reverse Lunges (Calves)Calf Raises

Isolation Leg Exercises:

Leg Extensions- Leg Curls

Squats (all forms) and Lunges not only work your quads but also your hams to a lesser extent.

Lets start with a basic leg routine: This workout hits the Quads, Hams and calves.

1- Barbell Squats

2- Romanian Deadlifts

3- Dumbell Lunges

4- Barbell Standing Calf Raises

Squats and the Romainian deads are your core exercises. Depending on your fitness level aim for 5 sets 6-10 reps on these 2 exercises.

For dumbell lunges I go a little higher in reps 8-12 for 3-4 sets

Calf Raises 5 sets 6-12 reps

I work legs (and all bodyparts) twice a week. Give yourself 3-4 days of rest inbetween.

The second leg workout of the week change it up a little.

1- Front Squats(place a little more emphasis on the quads)

2- Leg Curls

3- Dumbell Squats

4- Reverse Lunge

5- Calf Raises( use a dumbell and do 1 leg at a time)

You will be using lighter weight in this workout and go for a little higher rep range 8-12 for 4-5 sets each.

For the beginner take 1 exercise for each muscle Quads, Hams and Calves

Start with 2-3 sets 8-12 reps for a couple of weeks. Use good form, concentrate on the muscles being worked and add weight and/or exercises gradually.

For the person looking to pack on some serious muscle. Squat your butt off (with good form) 5-6 sets total(for heavy days) using 75-80% of your 1 rep max 6-10 reps. Same for Romanian deads( which should be your core ham exercise. And don't forget your Calves. Wanna be BIG you gotta Squat BIG!

Want to burn  more calories and up the pace? Supersets here's a workout for you to try:

Squats do 1 set rest 30 seconds- Then do 1 set Reverse Lunges- Rest 1 minute do it again. Don't try and lift too heavy rep range 6-12. Sets 3-5 depends on fitness level.

Next do some walking lunges- rest 30 seconds- and rep out some Romanian deads.

Now these are not really true supersets because I say take a short rest in between so if your fitness levels allow NO Rest in between.

Check out our list below for more leg exercises

When starting an exercise program what's the first thing to do? Get a Checkup!

Also whatever your goal is get big, lose fat be fit and healthy you need the proper Nutrition click the link for some nutrition guidance. What to eat, when to eat, meal planning and more.

Want some more info and workouts? Check out our other Lenses.

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