Strong legs are the foundation to a great body. When you think of all of the best physiques out there, do any of them suffer from skinny legs? Of course they don’t. Nope, they all have complete muscle development from top to bottom.
Great legs aren’t easy. In fact, they are very hard to get. Primarily the reason for this is because legs are a very big muscle group that has to be worked very hard to obtain the results you want. That type of work is easy to talk about but hard to do.
Do you have what it takes?
Tree Trunk Training
This program is basic. Often times it is the simply thins that produce the best results. However the exercises, sets, and reps are all geared around maximizing your development. The primary focus is squats which is the king of the leg exercises bar none. While many people like to avoid squats, that is probably why they don’t have big, strong legs.
- Leg Extensions – 3 sets of 25, 20, 15 reps – This is a great starting points to warm up the muscles and flush them with blood. Using higher reps with lighter weight reduces wear on the knee joint. Reps should be slow and measured with no swinging and toes pointed out.
- Squats – 5 sets of 20, 12, 10, 8, 6 reps – Squats are the foundation for great legs. Focus on form first and weight second, as you want to master this exercise. The last 2 sets should be to the max.
- Hack Squats – 3 sets of 10 reps – Keep your feet high on the platform and push from the heels to finish off the quadriceps. The last 2 sets should be to failure.
- Lying Leg Curls – 3 sets of 12 reps – Seated are an alternative but not preferred. Much like leg extensions you want slow, controlled movements with no swinging to work the muscles and protect the knees. Squeeze in the contracted position and go to failure on the last 2 sets.
- Stiff-Legged Deadlifts – 2 sets of 15 reps – High reps in a big stretch exercise finishes off the legs nicely. This exercise really works the glute-hamstring tie-ins nicely along with building size. Make sure to go slow and keep the back flat and tight.
- Dumbbell Squats – 1 set for 30 reps – If for some reason you have anything left then do this set. If not, then skip it. But if you can, it will give a ridiculous pump.
As you can see the exercises are rather common but the order is a bit different. One thing that some might see missing which is leg presses. While it can be a good exercise, often people use too much weight and bad form which can cause long term damage to the lower back area from compression. For safety it is easier to remove the exercise and utilize other options.
So if you are looking to make those legs grow, try on this routine for size. If you are willing to put in the effort, this program can provide results along with a lot of muscle soreness!