Leg training is vital for every body builder, not only because it promotes greater strength in the lower torso, but also because heavy squats release more testosterone in the body. However, we all know that leg training can be really exhausting, and this is where pain is most felt, and even some bodybuilders could not complete the workouts properly. But if you are really determined to build your muscles and gain more strength through training, then it is a must that you make your quads grow-in time your metabolic rate will increase and your upper body mass will develop. But how exactly will you do that?
First, here are a few pre-leg training tips you should follow:
1. Drink a cup of coffee before doing the workout. This will energize your muscles and at the same time reduce the pain you would feel after training.
2. Begin the leg workout by warming up for up to 5 minutes, using exercises such as jogging or stationary biking.
3. Do the workout only once a week to avoid stress.
Now, here are the actual training programs you must do to develop your quads:
Squats. One of the best exercise routines for the legs is the barbell squat. To do this, you should turn your toes twenty degrees out, your feet parallel to each other. The knees should track right above your fit. Do the first set by performing 25 reps, and you must be able to feel you muscles working. Then choose a weight that can challenge your strength, and use it in performing another 8 reps, followed by 12 reps. On the next set do 6 reps, then complete another 10 reps. Remember to keep your form the same during training.
Hack Squats. Hack squats meanwhile develop the front quadriceps and give a good tone on the quads. Do 2 steps of 12 controlled reps and then proceed to another exercise. If your knees don’t feel good with the hack squats, you may replace it by doing Smith machine squats.
Leg Press. The leg press is the exercise which you should do last on your front thighs. Stretch your thighs at the bottom in order to feel the tension on the quadriceps and the hamstrings. The leg press develops all your leg muscles. Do the exercise in slow movements of 2 sets with 15 reps each.
Stiff Legged Deadlift. This exercise meanwhile works heavily on the hamstrings so you should use only light weights to avoid muscle injuries. Take a grip and do the first set of 25 reps-keep a good form and retain a strict lower back. You should feel the energy coming from your hamstrings and not from the back. Then use a weight that will let you do 15 reps . Then flex the lower back to feel the stretch between the hamstrings each time you move down to squeeze the top muscles. Do not relax otherwise the momentum will be destroyed. This can be really exhausting, but if you feel that this exercise does not work well on your knees and lower back, you can just bend your knees of 3 sets with 15 reps.