How to train your legs to get a powerful physique? Most people (especially men) who train love to workout their chest and exercise their arms but spend little (if any) time training their legs. Ignoring your legs is a huge mistake as your legs are the foundation of your power and physique. Also, powerful and muscular legs look sexy! Many people want to know how to squat heavier weight.
Powerful legs are what you must have to claim your powerful physique.
Muscular legs support you and let others know you are powerful. Training powerful legs, you can achieve with a workout plan that consists primarily of squats, deadlifts, and leg curls. If you do not have a leg workout program, then you need to begin slowly. A robust leg workout program puts pressure on your entire body and requires your immediate attention. You must concentrate and remain committed to the hard work and pain that follows. The rewards are well worth the time and energy spent in the gym.
The primary muscles and muscle groups of your legs include Quads (thighs or quadriceps), Glutes (the gluteal muscles of your butt), Hamstrings (the muscles on the backs of your legs), Adductors (inner thighs), Abductors (outer thighs) and your Calves. Failure to focus on any area leaves your legs underdeveloped and vulnerable.
There may be hundreds of exercises that you can use to train powerful muscular legs. However, some basics should form the foundation of your program. If you first focus on the foundations of a solid leg workout, you will build the mass, strength, and power you desire. You can then move to shape your legs and develop the added definition that a solid workout creates.
Start with the almighty Squats – Squats are the “KING” of all exercises to train powerful legs. You can squat with barbells, dumbbells, kettlebells, or even your body weight, but just do it! For now, focus on performing squats using free weights. Free weights give athletes and bodybuilders a decisive power advantage over the ordinary Joe.
You need to perform your squats first, safely, and correctly.
Squats are also tough on the lungs, and cardio system, so start slowly if you are a newbie to the squat monster. Once you increase the weight on the bar and your rep count per set, you can see results quickly.
Performing the Squat – Using a squat rack and the correct stance is necessary to train powerful and muscular legs to prevent lower back and knee injuries. When executed correctly, the squat can be an extremely safe exercise:
- Position your upper back below the bar
- Grip and steady the bar with your hands about the same distance apart as your feet
- Position your feet, so they point straight ahead or toes very slightly outward.
- Straighten your legs and lift the bar off the squat rack pins
- Lower your body to 90 degrees of knee flexion (thighs parallel to the floor)
- Pause, then slowly press your feet into the ground as this will cause you to return to the starting position.
- Repeat the process again for 8 – 12 repetitions
Note: The bar should be low enough on the squat rack so that you have to crouch slightly to get under it so that the bar lifts off the pins when you are standing straight up.
Squats are a great starting point, but you need more than squats to build your legs.
Other exercises you must perform to build massive legs:
- Dumbbell Step-up
- Calf Raises
- Leg Press
- Plank Leg Lifts
- Box Jumps
- Stability Ball Knee Tucks
- Leg Curls
- Leg Extensions
- Farmer’s Carry
Incorporate leg exercises into a proven workout program, use a variety of compound exercises, isolated exercises, and exercises that work on different parts of the legs. The legs produce most of your blood, account for most of your body mass, and determine the level of your hormones (testosterone and HGH). If you are to build a powerful physique you need big, powerful legs! Also, check out: weightlifting workouts for beginners or advanced lifters.
Increase the intensity and duration of training through increased weight volume and decreased rest time. The increased weight volume and decreased rest time will force the muscle to use adenosine triphosphate and creatine phosphate (ATP and CP) as a source of energy. The use of ATP and CP causes the fast-twitch muscles to increase storage capacity which leads to muscle hypertrophy.
The legs create more power and burn more body fat than any other muscle group because they are the largest muscle group. It should come as no surprise that big volume is the decisive factor with power and energy. The legs are also responsible for creating blood cells, hormones, and other chemical reactions that promote power and muscle growth.
1. The deadlift is the most important lift because it works almost every muscle in the body and allows you to lift a massive amount of weight in a short amount of time, which is the definition of power. The world record for the deadlift is 1104 pounds
2. The squat is the second most important lift for the same reasons. It works almost every muscle in the lower body and allows you to lift a massive amount of weight in a short amount of time. The world record for the squat is 1157 pounds.
3. The bench press is the third most important lift for the same reasons the squat and deadlift are number one and two. It works almost every muscle in the upper body and allows you to lift a massive amount of weight in a short amount of time. The world record for the bench press is 770 pounds without equipment and 1105 with equipment.