Strong Sexy Legs !!

Training Days

Men who want to build and shape their legs will train their quads and hamstrings once a week. Not that this approach will not work for women, because it does, but after some trial and error I found that training them two to three times a week gave me the biggest improvements. I would split my legs as follows:

·          Quads and glutes with some hamstring work

·          Hamstrings and glutes with some quad work

·          Complete leg workout with high reps

Below you will find exercises and description of exercises, rep ranges and tips for the first work out “Quads and Glutes” which incorporates hamstring interaction.

The Exercises

Smith Machine Squats (Feet Close together)

Close stance squats will help work on that sweep on the quads which give that lovely strong athletic appearance. Position the bar across the shoulders and release the lock, stand with feet close together, positioned at the front end of the frame. Lower the body keeping upright until the thighs are parallel to the floor, and the knees do not extend past the toes. Avoid locking out the knees. Take care to squat at a safe depth until you are accustomed to this exercise.

Leg Press

With your back against the pad, place your feet on the middle part of the platform and position the feet so they are shoulder width apart. Lower the weight so your knees are just about touching your chest but not so far as your bum raises of the seat and then push weight up until leg is extended but knees are not locked.

Step Ups on Bench

Place your foot of the first leg on a bench and push up with straight torso to standing position before placing your second leg on the bench. Step down from the bench with the second leg and repeat alternating legs.

Lunge Walk holding Dumbells

From the starting position, step your left foot forward and drop your right knee down into a lunge. Lower the right knee down until the left quad is parallel to the floor. Keep the weight of your left leg primarily on the heel and do not allow the left knee to come out in front of your toes. From the bottom of the lunge, stand up, step forward with your right leg, and drop your left knee down into a lunge on the other side.  
 

Leg Extension

Sit on leg extension with the pads over the top of you ankles and your back against the back rest. Extend legs to they are straight and squeeze your quads at the top of each rep. One of the most basic of leg exercises, but one that you can not do without.

Tips

As you will note, there are no specific hamstring exercises but through the Step Ups, Lunges, Squats and Leg Press you will bring the hamstrings into work which all assist in the shaping.

As noted before, this program is designed to be one of three leg workouts in a week. The sessions which are predominately quads and hamstrings are strength routines and therefore the weights selected for each exercises should be heavy enough that the last few reps of each exercises should be burning and very heavy, almost to the point of not being able to lift without support. The third leg workout focuses more on shape and therefore much higher rep range and supersets will be used.

Here are some examples of sets and reps for the “Quad” workout:
Smith Machine Squat:                    4 sets, 15-20 reps
Leg Press:                                   4 sets, 15-20 reps
Step Ups on Bench:                       4 sets, 15 reps each leg
Walking Lunes with Dumbell:           4 sets, 12 to 15 reps
Leg Extensions:                            4 sets, 20 reps

Rest between sets should be kept between 30 seconds and 1 minute. Burn baby burn!!

Whats Next

In my next article, I will take you through how to build strong, shapely hamstrings.

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