As a weight lifter, having strong legs is my business, but even an average person can admire a great set of wheels. So, since it’s swimsuit season, I’m thinking it’s something to strive for, aside from the classic flat waist and abs.
Follow these exercises in conjunction with good diet and sleep, and always ask your doctor before beginning any exercise regimen.
First, we will discuss the three lifts that most develop the legs—squat, Romanian deadlift, and calf raise. While there are hundreds of exercises that will build the leg muscles, these three are the best (in my opinion), and practicing them twice per week is more than sufficient.
Your program should look something like this:
· Romanian deadlift
· Calf raises
The first four weeks of training should be to adjust your body to using relatively heavy weights. Week 1, use a weight you could probably get for 10 reps but only do 6. Week 2, do 7 reps, week 3, do 8 reps, etc. until you reach 10 repetitions with the weight you started with.
Then you can begin the second phase of training. Use a weight you could get for 6 repetitions and only do 4. Just like before, increase by 1 repetition each week until you’re at 6. Then increase the weights by 10-20 pounds (5-10 kilograms), depending on how hard the 6 repetitions were, and go back down to 4. Repeat.
Following a program like the one above can be used indefinitely since the weight progressively gets heavier over time, increasing the strain on the legs.
To warm up, begin with a weight that is half of what you’ll use for the sets described earlier and increase the weight in small intervals of 10-20 pounds (5-10 kilograms) at a time. Perform 3-4 warm-up sets before you begin the heavy set.
Afterward, take an ice bath or ice your legs, take an anti-inflammatory like CBD oil or an NSAID, and completely rest your legs until the next workout session. If you’re still sore, then allow yourself more rest days until you’ve healed.
At some point you will not be able to increase the weights by much. It may be best to ‘shock’ your legs by alternating the program with this:
· Front squat
Instead of 4-6 repetitions, perform 1-3, following the same outline of increasing by 1 every week.
Article author : Vicky Ward