Are you one of those guys who always wears sweat pants to the gym on Leg Day?
Are you tired of looking in the mirror at your tent-pole sized chicken legs every time you wear a pair of shorts? Because if you are, then you’re probably not the only one who notices.
Yes, those are your legs and you’ve neglected them for far too long. It’s time to take the bull by the horns (or legs), get serious about training them, and catch up to the rest of the world!
Leg-Day Excuses galore!
We’ve heard it all…
- “I don’t want to get big and bulky…”
- “I do cardio for my leg workouts…”
- “Squats are bad for my knees and back…”
Enough with the excuses already!
All of these excuses are a lullaby to soothe a guilty conscience. Conquer your fears, phobias, excuses, and bro-science that is holding your gains back! Real leg training is taxing, exhausting, and sometimes nausea-inducing, but the benefits you’ll reap from it will pack back ten-fold!
Why Legs… twice per week??
There’s a slew of reasons why you should be training legs with intensity and vigor:
Your legs make up half of the body’s musculature. Serious leg training elicits a HUGE anabolic response by the body and will increase testosterone production!
This leads to growth increases not only in your legs but all over!
Building off the first reason, lower body exercises are some of the most metabolically demanding and calorically “expensive” for your body to perform. Want to ignite your fat-burning engine and start shedding some unwanted pounds? Start doing leg workouts!
Squats, lunges, box jumps rev up your metabolism and keep it elevated (thus burning more calories and fat) in the ensuing hours after your workout.
Want to run a faster 40 or improve your vertical? Then training your legs is a must.
We can’t think of too many athletes that are successful in their respective sports that don’t train their legs. Your glutes, hamstrings, and quads are all prime-movers in any sport you play.
Upper Body Injury Recovery
If the top half is broken, work the bottom half. Just because you’ve torn a rotator cuff or bicep doing too much pressing or curling doesn’t give you an excuse to skip the gym.
You’ve got an entire lower half that is perfectly functional and could probably use the extra attention.
At some point in any athlete’s career, even a mild injury occurs and it becomes counterproductive to do two upper-body days in a row. Solve that problem by flipping one into an extra leg day and bulk up those hams.
Last, but not least… GIRLS!!
Fit girls aren’t dumb (at least not the ones we want to hang with)… nor are they blind.
No self-respecting woman wants to be seen walking around with a guy whose chest and biceps are 4x bigger than his legs. After some size has been added, attraction is all about proportion.
She wants a man who can handle himself, and it takes the foundation of legs to show that.
Give equal attention to your lower half and the girls will give you more attention!
Maybe by now we’ve convinced you to put a little more time and effort into your leg training, but you’re wondering… how do I train them twice a week?
Fortunately for you there are several ways you can hit your legs twice in a 7-day span and not be in serious need of a wheelchair:
Heavy / Light Days
If you’re going to start training legs 2x/week you’ve got to be smart about programming. You can’t go heavy all the time. Focus your first day of training on going HEAVY to build strength (3-5 reps/set) and your second day lighter weights (8-12 reps/set) to promote hypertrophy
Quad-Focused / Hamstring Focus
Another way to hit your legs would be to focus on the muscles in the front of your legs (quads) on day one and the back of your legs (hamstrings/glutes/calves) on day two.
This allows you to focus more intently on a specific group of muscles rather than trying to catch all of them in one workout.
Resistance / Plyometrics
If you’re an athlete, you will need to spend some time developing skills associated with your sport (agility, jumping, sprinting). Spend one day on traditional resistance exercises (squats, lunges, deadlifts) and the other day doing sport-specific drills (box jumps, depth drops, agility ladder drills).
This ensures you’re making size/strength gains and then translating those gains onto the field of competition
Everybody wants to have the chiseled chest or bulging biceps, but sooner or later you will have to work your legs. We won’t sugarcoat it… leg training can suck at times because it’s hard and uncomfortable.
Stick with it and be diligent in your workouts and people won’t be asking you, “Did you skip leg day?”
Train them hard enough, and you may be the next “Quadzilla!”
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