The dreaded leg day, some people love it others hate it. The reason why leg workouts are so important is because it really helps increase natural hormone production. The specific hormones that are released while squatting help produce muscle. The reason why this happens is because of the spine and the pressure that it is under. The body tries to protect itself while under stress; whether that is physical or emotional – but when squatting it protects itself by releasing hormones to increase size. It works very similarly with the fight or flight aspect of the brain. Either way your body is trying to protect itself.
Leg Workout to Mass
Warm Up – 10 Minutes
Walk at an incline where your heart rate will raise and you will begin to break a light sweat. Warming up is crucial and is very important before you start going heavy with legs. Remember to drink your pre workout beforehand to help fuel the nutrients into the body.
Squat – 12, 10, 8, 6
Like it is mentioned before the squat is crucial to building muscles. The first set is important to really make sure to get the joint and muscle warmed up. After that it is time to start piling on the plates. Don’t waste time trying to warm up, just pile up the weight and really crush it.
Leg Press – 12, 12, 8, 6
Position yourself while to where your knees will not exceed over your toes. As you move down you should feel a stretch on the upper hamstring and lower glute. Move slowly down and explode the weight up, do not lock your knees as you explode up.
Bulgarian Split Squat – 12, 12, 12, 12
Put your back leg up on a bench and your front leg in front, make sure that when you move down that your butt moves straight down and that your knee does not move over your toes. You can use weight if you desire, just hold the weight in the opposite hand form the foot. This exercise will focus on all areas of the leg, but mostly in the glute area.
Calf Raises – 20, 20, 20, 20, 20
You can choose whatever calf workout that you desire, but make sure to keep it at a weight that really pushes you. Do not use light weight that is easy, make sure to really focus on the squeeze as you move up and move gradually down.
- Do air squats to help lubricate the knee’s before squats
- Rest is important, no longer than 90 Seconds
- Heavy off the bat to tear muscle and light to finish off
This is day two of supplementation, on Day 1 we went over having Fish Oils and Multivitamins. Today we will focus in on Increasing muscle size by Glycogen and Creatine.
Glycogen: Our body’s main energy source comes from glycogen, once the body runs out of glycogen it begins to eat away muscle. Many lifters are unaware of this and spend hours in the gym eating muscle away during their workout. Glycogen comes from food and mostly carbohydrates. Using a product like Karbolyn or Glycofuse can really improve workouts, by just sipping on them. Also when you are loaded with Glycogen you have a better pump!
Creatine: One of the oldest muscle building products on the market has really been shown to work. ATP, which is another energy source, is fired off as you perform reps; if the body runs out of creatine, this happens often, your rest time is longer and you can’t perform as many reps during a set. Using creatine is highly important. I recommend that you use Creatine 6000 by MuscleTech, it is basic Creatine Monohydrate, but that’s all you need. Use 6 Grams a day during and post workout.