Category Archives: Legs

The Butt Builder

Workout Description

One of my coaches once told me that my genetic gift is my legs. I am lucky that I am blessed with long, naturally lean legs. However, they once attached themselves to the typical “white girl butt”…flat. They were also “skinny” once the body fat was stripped away. I used to buy into the belief that training heavy would make me bulky, so I did light weights or bodyweight exercises whenever I trained legs. When I decided that I wanted to transform my physique into that of a figure competitor, I was told repeatedly that I’d have to grow my legs and start lifting HEAVY.

I have since become a huge fan of heavy leg training and high volume to achieve lean muscle growth. I like a keep-it-simple approach, basic, compound exercises that work multiple muscle groups at a time. Effective. Efficient. In my opinion, the foundational exercises of a solid leg routine include: the squat, straight-leg deadlift and leg press. I build my leg training around those foundational exercises, focusing on strict form, high volume and heavy weight. I always cringe when I see women on the abductor and adductor machines doing light weight and high reps. I feel compelled to enlighten them and lead them to the squat rack, but I resist the temptation.

I’m also not a big fan of machines for any kind of training, but especially for legs. I think that barbells and dumbbells can provide an extremely effective, efficient and challenging leg workout. However, I still make use of the leg extension or leg curl machine from time to time.

20 Rep Quad & Hamstring

Workout Description

Can you handle the pain? Let’s find out.

This leg workout is designed to test your mettle. It is not complicated, but it is brutally challenging.

Make sure to rest as much as needed between sets, except as noted. Also, start with a conservative but challenging weight per set and add weight when (and if) you can.

If you are having issues getting your legs to respond and grow, then this is a shocker workout you must try. It should be run once every 5 to 7 days max, depending on your recovery abilities.

I highly suggested backing this program with plenty of food and protein. You’ll need it, and extra rest, to grow.

Now, go hit the gym…

Leg Workout Notes

Squats – Start with a weight about 50% of your one rep max. Make sure to keep good form during your 20 reppers. Concentrate on maintaining a firm grip on the bar, a tight upper back, and driving your hips forward out of the hole.

Stiff Leg Deadlifts – Keep your knees slightly bent. As you lower the dumbbells, make sure that your lower back remains tight. Keep the dumbbells close to your legs while focusing on driving your hips back as you descend. When completing each rep, lockout by thrusting your hips forward.

Leg Extensions & Leg Curls – Limit rest between sets to exactly 30 seconds.

Leg Press Finisher – This is optional. If you have any energy left after destroying your qauds and hamstrings, slap 2 plates on each side of the leg press and see if you can get to 100 total reps.

Your Toughest Leg Day Ever!

Workout Description

If you’re reading this one of two things is going through your mind right now.

Either you’re about to train legs and are looking for a challenge…

Or legs has been a serious issue for you and you’re looking for a workout program to help bring them up.

Either way, this Larger Stronger Legs (LSL) workout is going to leave you sore tomorrow and satisfied in four weeks because of the results you will see.

Superset Quad & Hamstring Workout

Workout Description

This leg bashing approach came to me while day dreaming. I was sitting at my desk thinking of leg day, trying to find a way to destroy my legs while saving my lower back some wear and tear. (It was hurting slightly from a recent doubles PR.)

The first thing that came to my mind was paused squats. They are brutal, but require a little lighter weight than conventional squatting. Feeling devious, and wanting to find a way to make myself crawl out of the gym, I asked a very important question…

What if I were to superset paused squats with goblet squats?

It was here that this superset workout took form.

Consider this leg routine a shocker. I wouldn’t run it for weeks on end, but it should do the trick if you need a change and want to make your legs beg for mercy.

Exercises are presented in supersetted pairs. Rest as long as you need between supersets.

If you try this leg workout, please let me know what you think in the comments section below. I’d love to hear about the pain and DOMS you experienced.

Workout For Legs

Workout Description

Working legs at home can be challenging. With all the cries flying around lifting circles telling people to barbell squat, you may feel like it’s impossible to get a good quad and hamstring workout at home. Fear not.

This home based workout utilizes only dumbbells. It can be performed in about an hour. Rest at least 4-5 training days after this workout before having another leg day.

You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day muscle building split.

Make sure to perform as many quality reps as you can per set. Don’t train to failure, and stop each set when your form starts to deteriorate.

Add weight to each exercise when you are able to perform the stated number of reps per set.

Mr. Olympia Phil Heath’s Leg Workout

Workout Description

In order to attack the strength of his competitors and showcase his most complete package ever on stage, Phil Heath decided to work his legs twice a week leading up to the 2012 Mr. Olympia.