Fitness

Chicken Legs – How To Add Mass To Your Thighs

chicken legs

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.

leg workouts

 

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.

Related posts

The Paleo Diet Benefits You can Have Every Day

Jacob

How To Start Working Out Again After A Long Break

Jacob

Boxing Training Myths – Whats Right and What Wrong

Jacob

Leave a Comment