5 leg workouts for mass: What comes first in your mind when you heard about ‘leg day’ or ‘leg workouts’? I guess screams, pain and horrible images of you working out in the gym performing squats, deadlift, leg press and so on. I know the pain on the day of leg workouts because every week I also go through the same pain, but did you know leg workout don’t horrify me a lot since when I got to know the immense benefits of leg exercise.
Yes, leg exercise is the most important exercise that every athletes and bodybuilder must include in their workout routine. Training your leg every once or twice a week increase growth hormone and testosterone in your body. It gives your strength and massive leg gains, improves symmetry of your over all physique and much more.
That’s why I have prepared this article on 5 best leg workouts for mass and also discuss its anatomy so that you won’t get confused and it’ll be easy for you to make your legs grow. Before knowing those exercises, it’s important to know the leg anatomy and which exercise is best to trigger that particular leg muscle in order to make them grow.
Anatomy Of Leg
Though a leg consists of many muscles, I will discuss the main 3 big muscle – quadriceps, hamstrings and calves, so that you can turn your toothpick legs into massive ones.
1. Quadriceps: the quadriceps femoris (the front thigh) is a large muscle group and is a great extensor muscle of the knee, covers a large fleshy mass to the front and side of the femur.
2.Hamstrings: is one of the three posterior thigh muscle ( area between your gluteus and hips) consists of three primary muscle-
- Semitendinosus: locates on back middle portion of thigh
- Semimembranosus: locates on the back middle side of thigh
- Bicep femoris: located on the upper inner portion of the back thigh.
3.Calves: the back portion of the lower leg in human anatomy ( the muscle at the back side below knee). The two largest muscles within the compartment are called calf muscles which are attached to the heel.
Now you have understood about the anatomy of leg let’s move on to 5 leg workouts for mass
5 leg workouts for mass
The squat is one of the most productive legs exercise available for increasing overall muscle size, strength, and performance. It allows you to hold maximum weight which in turn increase endurance and help the thigh muscle to grow fast. It increases flexibility and mobility of your ankle, lower back, knee, and hips. This improvement in flexibility and mobility will carry over to many other exercises, reduce the chances of muscle injury and improves overall performance. Besides that, squat helps in releasing of growth hormone from the brain and increase the production of testosterone which in turn is very helpful in building muscle. I’d suggest you place barbell squat at the beginning of leg day in order to get most out from this exercise.
Deadlift the ‘king of mass builder‘ cannot be ignored when we’re talking about leg workouts. In my personal experience deadlift if performed correctly, will build massive muscle mass while strengthening all major muscle group. Deadlift covers the hamstring and quads muscle, twitch muscle fiber more and helps them to grow even faster. It also strength up all the surrounding support muscle around such as waist, the backside of hips and lower back. Deadlift improves the grip strength like no other exercise will make due to sheer weight. Try to include deadlift in your workout routine so that you can get most out of it.
When it comes to building massive legs, leg press exercise cannot be ignored. Leg press helps in gaining more thigh muscle and it enables you to focus on major leg muscle because it’s done on a machine.
Leg press also acts as a catalyst from strengthening leg muscle and helps in prepare you to perform more squat. Besides that, leg press is a good alternative if you can’t perform squat due to some spinal problem. Leg press doesn’t put much direct pressure on spinal column and allows you to easily load the weight over your leg in order to make them grow.
Whether you have to improve your core stability, build bigger quads, give a shape to gluteus (hip) and so on, lunges are one of the best leg workouts to cover all the major leg muscles. It usually targets more on quadriceps and gluteus, but also hits on hamstrings, calves and so on. According to the American Council of on exercise, lunges are one of the best exercises when performing along with squat and deadlift, lunges improve the flexibility of your hip flexor, the muscle by which you use to bend or flex your leg at your hip. Before performing any variation of lunges exercise, whether its barbell lunges or dumbbell lunges, it’s better to learn the correct form to perform this exercise. The incorrect form may lead to injury.
Calf Press on Leg Press Machine
Now this one is something interesting. Performing calf exercise on leg press machine is one of the best amongst the calf workouts to hit calves muscles. Place your feet on the lower platform on leg press machine. Slowly raise your calf up and try to bring it down slowly emphasizing more pressure on your both calves equally.
Caution: be careful while performing this movement, as you place your feet at the bottom part of the platform, if your feet slip, you’ll suffer from a serious accident.