Legs are the toughest thing to train. You're never going to throw up from a hard arm workout. But you can definitely puke training legs. You can get winded more easily from squats, hacks and leg presses. There's nothing fun or easy about training legs. Those days are going to suck no matter what, if you're doing it right. And the legs will not build unless you really bust your butt and put out the effort.
The biggest mistake people make with legs is they use too much weight and don't get much range of motion with reps due to that. You see them doing five or six half-reps with 405 in the squat or with all the plates the leg press can hold, when they should use half that weight and do 10-15 full reps.
Squats are considered the best total lower body exercise you can do. You get your quads, hams and glutes all working hard. The leg press is also a very important exercise, because you can feel the different parts of the quads working when you change your foot position closer or farther apart, or higher or lower on the platform. You can even make the leg press work more hams and glutes.
On leg day, a few warms ups would be either plenty of leg extensions to get the blood flowing around the knees and pump the quads up. Also riding a stationary bike at a good pace for 5 minutes is a good idea as well. Adding a legal steroid supplement will help with strength and recovery. Increasing muscle mass and muscle pumps as well.
- Squats 4 X 12
- Leg Press or Hack Squats 4 X 12-15
- Vertical Leg Press 4 X 12
- Leg Extensions 4 X 12-15
- Dumbbell Walking Lunges 3-4 sets of 10-15 steps per leg
- Seated Leg Curls 4 X 12
- Lying Leg Curls 4 X 12
- Standing One-Leg Curls 4 X 10-12
- Good Mornings or Stiff-leg Deadlifts 3 X 10-12
- Glute Kickback Machine 4 X 12
Every Other Day-Calves
- Standing Calf Raises 8 sets of 10-15 reps (increasing weight)
- Seated Calf Raises 6 sets of 8-12 reps (increasing weight)