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Category Archives: Legs Workout

Peter Miller Leg Workout

January 10, 2012   chrisandian   25 Comments
Mega Deal on Nutrisport 90+ Protein 5Kg Chocolate get it here Peter Miller Leg Workout

Peter Miller sporting a mohawk working huge legs
Video Rating: 4 / 5

Grenade Thermo Detonator Weight Management System AMAZING WEIGHT LOSS PROGRAMME HERE Peter Miller Leg Workout
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Hardgainer: How to grow your legs- prt2

September 28, 2011   chrisandian   No comments
Mega Deal on Nutrisport 90+ Protein 5Kg Chocolate get it here Hardgainer: How to grow your legs prt2

hard gainer leg special, how to grow your legs when using a brutal leg workout, to force the growth especially for those who strugle to put any kind of mass and shape on to their legs
Video Rating: 5 / 5

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Mariusz Pudzianowski legs workout

September 28, 2011   chrisandian   25 Comments

default Mariusz Pudzianowski legs workout

Mariusz Pudzianowski zeigt ein paar Übungen fürs Beintraining.
Video Rating: 4 / 5

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Bums and Tums Micah: Legs Workout

August 30, 2011   chrisandian   13 Comments

Fitness guru Micah Hudson has designed this effective workout programme to target the areas people find most difficult to tone: ‘Bums and Tums’.
Video Rating: 4 / 5

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Planning Cardio Around Leg Workout Day

August 17, 2011   chrisandian   No comments

Planning Cardio Around Leg Workout Day

If you’re a bodybuilder who enjoys the soreness and limp you experience following an incredible leg workout, then you probably already know the woes of trying to do intense cardio with sore legs.  Many bodybuilders consider weight training and cardio training to be two separate things.  In reality, since both utilize the legs, careful planning should take place to ensure your cardio doesn’t interfere with your weight training, and vice versa.

The first key to remember is that you cannot do cardio the day before you train the legs with weights.  Your leg muscles and glycogen stores need to be replenished.  You can’t expect a good performance on the squat rack if you went all-out just 12-24 hours earlier.  Give then a rest before pushing them to the limit.

Second, you must ramp down the cardio intensity and angles in those two days following leg day.  After all, DOMS, or delayed onset muscle soreness, is at its worst in the 48 hours following a workout.  So after you destroy your legs on leg day, the two following days will be slow, relaxed cardio, which gives the lungs a workout, yet works around the well-worn legs.

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Finally, you should take advantage of the numbness you are feeling at the conclusion of your leg weight training session, and complete a very intense cardio session directly after completing your leg routine.  Same day, same session.  Climb off of the calf machine and get on the stair stepper.  Your legs will already be torched, so you won’t feel much of the pain.  You might as well get the most possible gains out of the day’s workout by torching them at this moment.

Day 1 – Rest (no cardio)

Day 2 – Full leg workout (quadriceps, hamstrings, and calves) followed by 30 minutes interval cardio on the stepper machine.

Day 3 – Full Chest/Triceps workout, followed by 30 minutes walking on treadmill

Day 4 – Full Back/Biceps workout, followed by 30 minutes elliptical machine at low intensity

Day 5 – 30 minutes medium- to high-intensity cardio

Day 6 – Full shoulder workout, followed by 30 minutes very intense cardio

Day 7 – Rest day (no cardio)


Listen to your body.  After day 7, (a full rest day), you might want another rest day.  If so, keep day 1 as listed.  However, if you are feeling your legs have fully recovered, then skip day 1 and go right into day 2 and train legs that day.  The most important rule is to listen to your body and train legs and complete cardio with as much intensity as possible, while still giving them required rest for maximum recovery.

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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Leg Workouts ? 5 Great Exercises for Killer Leg Workouts!

August 15, 2011   chrisandian   No comments

Leg Workouts ? 5 Great Exercises for Killer Leg Workouts!

If you’ve ever stepped foot into a gym, you’ve probably seen a bunch of guys that have decent size on their upper bodies and chicken legs.  This is because training the legs and lower body is just plain hard!  An honest effort on a hard leg workout will knock the wind out of you and leave you more sore than almost any other training session you endure.  However, the results are well worth the pain.  Strong legs and consistent progress on the squat are essential to making gains in every other area of your training and will set you apart from the rest of the pack in the gym.  Here are five exercises that make up an awesome leg workout.

 

1. Squats

 

The barbell squat is probably the most important exercise you can do in the gym and an essential part of all leg workouts.  Frankly, if you continue to avoid this movement after reading how important it is, you are a wimp!

 

Though many are intimidated by heavy squats, there are a few key tips you can follow to keep your joints healthy and your numbers moving upward.  First, keep your lower back in a tight, arched position throughout the entire movement to keep it safe and ready to handle big weights.  Likewise, keep your upper back tight with your shoulder blades pulled back to keep your head up and to give the bar a good “shelf” to sit on.  Finally, learn to sit BACK into the squat as you go down, driving your hips to the rear and engaging the powerful glutes and hamstrings.

 

This is an important power move, so warm up and work your way up to one set of 4-6 reps to failure.  Take five minutes rest, drop the weight a little, and do another set of 8-10 reps, also to failure.  Give these two sets your best effort every time you train legs, and your squat numbers will soar.

 

2. Leg Press

 

Though not as good a movement as the squat, the leg press is a great thing to add to your leg workouts to give your quads and hamstrings some extra growth.  Place your feet high and wide on the platform, use a very full range of motion, and perform 2-3 sets of 10-15 reps.  High reps will work well here.

 

3. Lunges

 

A great all-around lower body movement, lunges will make you sore like nothing else.  Using a barbell on your back or dumbbells in your hands, do 2-3 sets of 15-20 reps per leg.  You can do them standing in place or walking along a path in the gym.

 

4. Leg Curls

 

Use whatever leg curl machine you feel the most and which allows you to use some decent weight.  Keeping strict form, do 3 sets of 15-20 reps, stretching your hamstrings in between.

 

5. Leg Extensions

 

You can skip these if you want, as they are not going to do that much to add size to your thighs, but they can be helpful in pumping a lot of blood into your quadriceps.  Who doesn’t love a good pump?  Do 2-3 sets of 20 or so reps, and follow them up with some serious stretching.  If anything, this will help alleviate some soreness you will feel the day after your leg workouts.

 

Get Strong!

 

Be sure to record your numbers and try to beat them every time you do this workout!  The only way to ensure long-term muscular gains is to make serious progress on strength.  Get your squat and leg press numbers up and watch your physique take off!

For more great exercises to put in your leg workouts, as well as free, essential information on how to build muscle, visit http://www.intelligentmusclebuilding.com/!

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