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Category Archives: Legs Workouts

Higher Reps for Bigger Legs – Leg Workout Included

September 26, 2011   chrisandian   No comments
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Higher Reps for Bigger Legs – Leg Workout Included

I’ll admit I’m a firm believer in lifting heavy weights for maximum muscle overload which leads to more muscle growth. Attached with heavy weights are lower reps, for obvious reasons. And although it is beneficial to use both low and higher rep ranges to stimulate all muscle fibers nothing beats heavy weights and low reps for building muscle mass. For example, you can’t expect to grow doing 15-20 reps on bench press. You can start out with that but on your last set or 2 you need to be pushing some real weight so that you work the muscle (‘real weight’ being relative to your own strength level). But the rules seem to change a little when it comes to training legs.

Your legs have more slow-twitch muscle fibers which tend to respond better from higher reps. Before going forward this doesn’t mean you should train with light weight. In fact, light weight shouldn’t even be in your vocabulary if you’re serious about building muscle. Of course to get those extra reps you won’t be using weights that you can only do 4 or 5 reps with. Even on heavy compound leg exercises such as squats and leg presses you’re going to be shooting for at least 12 reps. But again, don’t lighten the load too much as you’ll be surprised how you leg muscles will pump out those extra reps if you have your head in the game.

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Here’s a basic leg workout using high reps:

Squats – 3 sets of 12-15 reps

Leg Press – 3 sets of 12-15 reps

Stiff Leg Deadlifts – 3 sets of 12-15 reps

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Leg Extensions – 3 sets of 20

Leg Curls (seated, lying, or standing) – 3 sets of 20

Try this leg workout on your next leg day. Don’t just go through the motions as you may have a tendency to with higher reps. Make sure you contract your leg muscles throughout each rep. Remember, we’re building muscle not just lifting weights. You’ll be shocked how strong your legs are on these higher reps (meaning you more than likely won’t have to drop the amount of weight as low as you expected for higher reps).

Check out more of my leg workouts here: Leg Workouts

 

 

Jason Stallworth

TheMuscleProgram.com

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Personal training NYC Leg Workout Done By The Best Personal Trainer NYC!

August 31, 2011   chrisandian   No comments

Personal training NYC Leg Workout Done By The Best Personal Trainer NYC!

Article by Jasonfiorini









As you go about setting up your workout program, you might start to wonder how to get bigger legs. Leg training is going to be a critical aspect of your overall workout design because the legs are such large muscles in the body and will really have an influence on your testosterone release.Personal training NYC says the more testosterone you can naturally have flowing through your blood, the faster you will build muscle, so giving your legs a hard work out a few times a week will help promote better growth all over the body.Here are three key things to know about getting bigger legs.Perform At Least Two Major Lifts per WorkoutThe first thing to remember about how to get bigger legs is that the more muscle fibers you can work with an exercise, the better. So for example rather than focusing your program around leg extensions and hamstring curls, focus the majority of your program around squats and dead lifts.Personal trainer NYC you will also be able to lift more weight using these movements, which is another critical factor that’s required for building big leg muscles – a constant increase in load over time.Keep Compound Work In The Lower Rep Range and Isolated Work In The Higher Rep RangeThe second thing you must know about how to get bigger legs is that for your lower body workouts, you should aim to mix up the rep ranges slightly. This increases the variability of the stimulus the muscles have to face, further promoting growth.Since lifting a higher amount of weight will call for you to use a lower rep range and the opposite applies for the higher rep range, use 4-8 reps total when doing your squats, dead lifts, leg presses, and step-ups, while using the 8-12 rep range when doing lunges, leg extensions, hamstring curls, and calf raises.Allow For More Rest than With Upper Body TrainingFinally, many people who are asking the question of how to get bigger legs place all of their focus on what they are doing in the gym. Do not overlook the time out of the gym. It is actually then that the muscles will be repairing themselves and when the growth process takes place.Since the leg muscles are much larger and stronger compared with the upper body muscles, they will require more rest after each workout session. Personal trainers NYC be sure you’re not overdoing your leg training and adding in numerous cardio workouts as this will really hinder your progress.Also, if you’re serious about building stronger leg muscles quickly, you should make sure you’re taking care of your nutrition as well. While the rest process is taking place you must provide the body with the raw materials it needs to synthesize this new leg muscle.So be sure you keep these points in mind. By using the right program for your leg training, you will progress much faster than you have before.Discover the program that gave self-confessed “skinny twerp” Vince Delmonte the secrets that allowed him to overcome his “skinny genes” and pack on 41 pounds of lean muscle mass in 6 months to become a National Fitness Model champion.http://www.hardbodiespersonaltraining.com



About the Author

Hard Bodies Personal Training offers its clients the best one on one personal training in NYC. MY name is Jason Fiorini i have been among one of the top personal trainer in NYC for 10 years. Co founder of Hard Bodies Personal Training in 2009 me and my elite team of upscale professional personal trainers bring a variety of NYC fitness programs for its clients to choose from. Hard Bodies in home personal trainer NYC specialize in an 8 week total body makeover program Located in Manhattan,NY.

Our personal trainers NYC build a one of a kind program for each of their clients which is based on fitness assessment, fitness goals, body type, and body makeup. In our personal training we use all different kind of training techniques. Personal trainers keep their client’s bodies guessing which will bring the best results. Hard Bodies personal trainers believe nutrition to be the number one rule to successfully reaching their client’s fitness goals and healthy lifestyle with a balance of proper exercise. Our NY fitness is very unique compared to other personal training NYC companies. Our NYC in home personal trainers offers its clients a service that goes above and beyond anyone else in the personal training fitness industry.










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Leg Workout

August 30, 2011   chrisandian   1 Comment

check out more videos and tips at bestmusclebuildingtips.com. This Leg toning workout will assist with burning calories fast, adding lean muscle definition to your legs and improve flexibility and balance threw the legs and core.This workout can be used for women and men, the idea of the workout is to complete a series of execrise on the legs that will work your quads, hamstrings and glutes in minimal time.
Video Rating: 5 / 5

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Fitness – Lower Body Workout: Leg Exercises

August 30, 2011   chrisandian   15 Comments

For more free fitness videos, workout routines and diet and exercise plans visit Zuzana’s fitness site: www.BodyRock.Tv

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Pistol squat – bodyweight leg exercise

August 11, 2011   chrisandian   No comments

CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com A lot of people wonder how to do the pistol squat, how to improve at it, or just where to even start. So this video is going to take the beginner or intermediate through the stages all the way up to the advanced level. First of all, this exercise is for relatively strong or advanced individuals. If you have never done this exercise before, then you can start by using a bench for support. So, set up with a bench behind you and stand on one leg, placing your other foot as well as both arms out in front. Now, sit back onto the bench and then come right back up. This is one way in which you can practice this exercise. If you’re ready to progress to the more difficult version of the pistol squat, then remove the bench. Again, place your hands and foot out in front of you, sit back as much as possible and then come back up. Be sure to keep your elevated foot off the ground, and do as many repetitions as possible without losing your balance. This is a very difficult bodyweight exercise but excellent for building muscle, burning both fat and calories, and really improving your sports-specific training. Remember to start off where you’re comfortable and work your way up.Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.TurbulenceTraining.com And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the …
Video Rating: 4 / 5

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Pin Up Legs Workout Tutorial.

August 11, 2011   chrisandian   25 Comments

Here is the thing. Yes some of these exercises look scary. The first time I saw someone do the one leg squat my reaction was – you have got to be kidding right? Except the person I saw doing it was a 5 year old kid at his Karate lesson. He was competing with his teacher – a buff guy in his 30′s – to see who could crank out the most reps. The 5 year old won by the way. The really important thing to remember is that you have to take on things that look scary now and again and push yourself out of your comfort zone. I know this lady that has an expensive treadmill at home. She walks on it religiously twice a day. It’s great to see her taking the time from her busy day, but when I inquire why she doesn’t try one of our 12 minute workout routines and save herself an hour of walking, she says that she doesn’t like to sweat. So she walks the hours away each day, but she has not improved her fitness level or changed her body composition along the way. Sometimes comfort can be a drag. Usually it just takes a gentle nudge to get people to try something new. There are always ways to “train up” to being able to do anything. Every time we put these tutorial videos together we try and fill them with these nudges – to show you that you can start with the easiest possible variation of an exercise and still get amazing benefits. The trick is to catch yourself from tuning out and getting comfortable when you first encounter something new that looks on the surface to be impossible. If you …
Video Rating: 4 / 5

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Leg Workouts For Women: Secret to Great Leg Workouts For Women Revealed

August 11, 2011   chrisandian   No comments

Leg Workouts For Women: Secret to Great Leg Workouts For Women Revealed

Article by Matt Whittaker









Are you tired of the shape of your lower body? Have you tried various exercises with limited results? Are you looking for a lower body workout program that will get the results you want? You have come to the right place.

There are a variety of exercises out there being used specifically as leg workouts for women. Lets take a look at some of them:

Leg curls and extensions are common leg exercises. Leg curls target the back of your upper leg and butt, while leg extensions target the front of your thigh area. These exercises isolate the large muscles in your upper leg, and are regularly used in leg workouts for women.

Squats are a very popular for leg workouts. Squats are often done with weights, including dumbells, barbells, and machines. You can also do squats without weights, making use of just your own body weight. Squats can be used effectively in leg workouts for women.

Lunges are also commonly used for leg strengthening and shaping. Speaking from experience, lunges take a bit of balance to do, and for safety purposes you may want to do them (at first) without weights. Properly done, lunges can be a great exercise when done as part of basic leg workouts for women.

A variety of other exercises and exercise machines include, stairmasters, cycling/spinning, running, elliptical machines, rowing, etc. These are all regular exercises often implemented in a leg workout program.

Now, you may have tried some of these and other leg workouts with a wide-range of results. Some may or may not have proven to be effective for you. But, you probably would not be reading this if you have gotten the results and shape you truly desire from the exercises you have already tried. Right?

Maybe you have tried various exercises and everything else advertised under the sun, including creams and lotions, pills, special diets, and anything else you could get your hands on with absolutely zero results…and now you are extremely frustrated and discouraged. Just hang in there. Don’t give up. There is a real solution that offers real results.

You have probably never been told this before, but you need to know: Exercise, no matter how much you do, in and of itself is not always enough. There are some principles about exercise and how your body works that you need to know in order to get the specific results you want from your leg workouts…such as understanding how your muscles work together, the proper sequence of exercises, and which exercises work best together to get the ultimate results.

Click on the link below and grab your FREE copy of The Leg, Butt, Hip, and Thigh Enhancement e-Guide. You really can get the exact results you want in a relatively short time.

To learn more about the Secret to Great Leg Workouts for Women Revealed and how to claim your FREE copy of The Leg, Butt, Hip, and Thigh Enhancement e-Guide visit the link below…and start sculpting your legs just moments from now.Secret to Great Leg Workouts for Women Revealed



About the Author

Matt is passionate about health and fitness, and he is always looking for and sharing Good Health Solutions










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