I see it so many times in the gym, guys that have big upper bodies and little chicken legs. Why do men forget to train their legs, there are half of their bodies. They are charged with lifting the load all day every day.
All the big men had legs, just think of Tom Platz. He was world-renowned for having the biggest legs and the best leg development.
I’m gonna tell you a little secret if you want big legs, guess what, here it is, are you ready……. YOU HAVE TO TRAIN THEM DUMB ARSE.
Yep, that’s it, you need to move iron and train them…
How to train chicken legs
Now depending on what stage you are in in your training cycle, I suggest breaking hamstrings and quadriceps out into different body splits.
- Back
- Hamstrings
- Quads
- Calfs
Do them on different days, and put as much weight and intensity into them as you can. Hear are some training ideas.
Ideas for training legs for mass
Quads
Warm up on the treadmill or bike – Just remember yes you might have been moving all day. You should always warm up your joints before lifting weights.
Leg extensions
start on a weight where you can do 15 reps. Then increase the weight and set until you can only manage 6 on the last set.
- 1 x 15 reps
- 1 x 10 reps
- 1 x 8 reps
- 1 x 6 reps
Squats
The Grandfather of leg exercises – Start off at a weight that you can manage 12 reps with then increae the weight up until you can only manage 6 reps with
- 1 x 12 reps
- 1 x 8 reps
- 1 x 6 reps
Leg press
The squats sad cousin – start off at a weight that you can mange 10 reps with then increase the weight until you can only mange 6 reps.
- 1 x 10 reps
- 1 x 8 reps
- 1 x 6 reps
Smith machine front squats
The killers. Start at a weight that you can get 12 reps on, and do three reps, target 10 reps on the last 2 sets.
- 1 x 12 reps
- 1 x 10 reps
- 1 x 10 reps
The idea with this type of workout is two things.
You want to promote growth, with the squats and leg presses which are the mass monsters
Then shapping exercises with the Leg extensions and the front squats.
Calfs
These are the forgotten babies of the muscle group. You need to remember that these muscles support your full body weight throughout the day. So pushing them hard is a great idea. And loading up the weight
Standing calf raises
- 1 x 10 reps
- 1 x 8 reps
- 1 x 8 reps
Seat calf raises
- 1 x 10 reps
- 1 x 8 reps
- 1 x 8 reps
Hamstrings
Start with leg curls, single or double curls. Now the thing to remember here is that the hamstring operates in the same way that a bicep does.
It’s important to make sure that the muscle is fully stretched and ready to work.
Leg curls
Make sure your hips are planted flat on the bench, and move the leg past 90 degrees. This type of exercise does need to be done with massive weight but you should be trying for at least 8 reps.
- 1 x 10 reps
- 1x 8 reps
- 1 x 8 reps
Deadlifts
The mass monsters – doing this exercise with your back workup is the best idea, as the deadliest works so much of your back.
Start off with a weight that you can manage 10 reps with
- 1 x 10 reps
- 1x 8 reps
- 1x 8 reps
As far as a leg workout goes. You want to cycle through this for 12 weeks. Make sure you push the weight up in a good month.
