What training session is used the most? The answers is pretty simple, Chest day. People enjoy working on their upper body muscles, without paying that much attention to the lower body. Why is that? Lower body exercises tend to be harder to perform and sometimes the soreness in the legs is unpleasant. But guess what, as long as it hurts the other day, keep on keeping on!
Although leg day is not as famous as chest day or arms day, it’s equally important. Legs are the foundation of your body. If you build a house without foundation, guess what, it will fall apart.
This high intensity training session will enable the construction of good and rigid foundation and it’s highly recommended for everybody.
Interesting: Effective Chest Routine for Beginners.
A lot of people are confused and don’t know what to do and what exercises to perform. Squatting is too hard, lunges are too boring and tons of excuses come to mind. Stop all that and don’t let yourself be an owner of a chicken legs.
High intensity training session for legs:
1. Exercise number 1 (squats)-
Definitely the best exercise for proper development of your leg muscles. There is a safety issue while you are performing this exercise. It’s highly recommended to use 2 sets of warm up due to too many injuries before the real action starts. After that you go for 3 more sets with heavier weights than you used in your warm up. It’s recommended to perform 15-20 repetitions in the warm up sets and 8-10 in rest of the sets.
2. Exercise number 2 (hack squats)-
This is a bit complex workout if you are a beginner or if you don’t use it very often. 10-12 repetitions and 4 sets are recommended. As mentioned earlier, if you are a beginner or you don’t use this exercise too much, use lighter weights until you get used to it.
3. Exercise number 3 (leg press)-
Highly recommended exercise for everyone. There are 2 ways that you can perform this exercise. If you are a beginner, use lighter weights with 10-12 repetitions for 4 sets. Advanced gym members can use heavier weights and less repetitions, 6-8. Note, first two sets are 10-12 repetitions for both beginners and advance members.
4. Exercise number 4 (leg extensions)-
3 sets of 10 repetitions. Use weights that are in your dominion but note that you have to perform 10 repetitions and give your muscles a reason to grow.
5. Exercise number 5 (Romanian deadlift)-
4 sets of 8-10 reps. Use weight that is suitable for you. If you have a back problems don’t overdo it.
6. Exercise number 6 (lying leg curls)-
4 sets of 10 reps. Same rules here as with leg extensions.