Leg Workouts Amplified
If you’re one to ignore working out your legs with weights because you think that your cardio is enough then you are not alone! But the question you should be asking is if that is a mistake?
In this article we’ll look at how important your leg workout can be and take a look at a sample of the most effective leg workout you can do in as quick as 30 minutes. The goal will be to increase muscle mass to the thighs and calves and at the same time reducing the fat and getting some very nice tone!
There’s nothing as sexy as lean muscular and toned legs for both men and women right?
Secrets of the Ultimate Leg Workouts
Ok, so before we even get into the leg workout many think that cardio and everyday activity is enough for keeping the legs lean and muscular. While this is true in part, the real secret here is that researchers have found that those who use weights to strengthen their legs also kick start their muscle producing hormones which are released throughout the body. What does this mean?
Well firstly, it means that if you workout your legs you also will notice that your upper body will respond better to weight training. Does this give you so more motivation to make sure you also get a lower body workout in more regularly? It really should, because it means easier results and this is what we all want right?
Well let’s take this a little further. Scientists have also found that working your leg muscles with free weights works your muscles harder than machines even including the Smith Machine. The problem is that machines stabilize the barbell and this results in your leg muscles working less hard and also requiring less activation of your core muscles.
Ok so we have these principles in mind and we’re now ready for a pretty awesome leg workout…
Leg Workout Amplified
For those of you wanting to tone up and define your thighs (quads, hamstrings) and calves then you will want to aim for 3-4 sets of 12-14 reps.
For those who want to build muscle first and gain some healthy size then you will want to aim for 2-3 sets of about 6-8 reps.
Stability Ball Squats (view image)
Barbell Side Split Squat (view image)
Backward Lunge (view image)
Standing Dumbbell Calf Raise (view image)
Dumbbell Step Ups (view image)
Recommended Supplements:
Wondering which supplements are most effective in strengthening your legs? Then you will want to make sure you include:
- NO2 for muscle pump (Try: BSN N.O.-Xplode 2.0)
- Whey Protein for muscle production (Try: Optimum Platinum Hydrowhey)
- Creatine Ethyl Ester for greater muscle energy (Try: Cellucor M5 Extreme)
- Glutamine for muscle recovery (Try: Muscle Pharm Recon)
Have any questions or comments about Leg Workouts Amplified? Please leave a comment below…
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
Hi Sam,
This is exactly what I’m looking for: a workout that tones up my legs. That’s my biggest trouble spot. How much weight do you suggest using and how many times a week should this routine be done?
Awesome Myra, if you’re aiming for 10 reps, the 10th rep should be almost impossible, that’s how you know you are doing the right weight. Good to do this one 1-2 times a week.
Hi Sam, great post here 🙂 I like your recommendations for supplements. I also didn’t know that working with dumbbells are actually better for your legs vs. using Smith machines, etc. because of the stability factor. That’ll make it a little easier in the gym as far as not having to wait for a machine to free up to do legs.
Awesome Bryan! Thanks for the feedback!