Leg Workouts For Mass - A Beginner's Guide! + (BONUS TIP)

Leg Workouts For Mass - A Beginner's Guide! + (BONUS TIP)

What is the true indication of a great physique? Is it large, peaked biceps? Is it razor-sharp abs? Is it bowling-ball shoulders or a wide thick back? None of those are correct. The real answer is, symmetry. A "Symmetrical Physique" is one in which all body parts flow into each other. No one body part or side of the body is bigger than the other. Today you are going to start down a new road, a journey which few make and even fewer survive. The path will be clearly set out before you by the words in this article.

SO HERE ARE THE BEST RECOMMENDED LEGS WORKOUT FOR YOU , DO IT AND GET  THE BEST RESULTS ( I HAVE TRIED AND IT WORKED FOR ME AND IT WILL WORK OUT FOR YOU TOO :  )   )

Split Squat (Lunge)

The best way to do It : 

Place one foot about three feet in front of the other with your toes facing the same direction.Pull your shoulders back and keep your chest up as you lower your back knee until it’s one inch above the ground .  Push through your front heel and straighten your back leg to come back up to the start position. Repeat all reps on one leg, then repeat on the other. Make sure you don’t lean forward too far think about maintaining a “proud chest” as you rise up.

This exercise trains your legs to work independently without fully challenging your balance since both feet remain grounded .

Step up :

The best way to do It : 

 Find a box, ledge, or step that’s about 6–12 inches tall. Place one foot on the step and rise up, keeping your shoulders back and chest up. Step down and repeat with the other leg.You can also do this using steps in your arena.

This exercise strengthens all the muscles in your legs and challenges balance as well . You indirectly work your core by keeping your torso upright when you step up.

Dumbbell Dead lift :

The best way to do It : 

Hold two dumbbells, positioning your hands so your palms face your body as shown above.  Hinge at your hips and put a slight bend in your knees as you lower the weights down, just in front of your legs.Keep your shoulders back, and lift your chest up a bit. Pause briefly at the bottom,Push your hips forward and squeeze your glutes at the top of the movement. Repeat, keeping your back flat the whole time.

The deadlift is one of the best lower-body strengtheners, but using a barbell when you’re first learning heightens your risk of injury. Dumbbells will let you perfect your form while still training your glutes and hamstrings .

Calf Raises

Use a machine, stand on a step, or just stand on the ground. With feet slightly narrower than shoulder-width apart, rise up onto your toes, then slowly lower yourself back down,

 

 Walking Lunges

The best way to do It : 

Place one foot about three feet in front of the other, with toes facing the same direction. Drop your back knee down until it’s an inch from the ground—don’t let it touch the ground. Step out with your other leg, dropping the back knee down, then driving up and stepping together again. Keep alternating.

This is one of the most common legs exercises beause it strengthens each leg individually, challenges your balance, and works all the muscles in your lower body

 

Leg Extension

This single-joint move completely limits the muscular stress to just the quads. Do it last in your frontal thigh workout to pump, flush and fatigue the target muscle group.

Lying Leg Curl

Approach the lying leg curl machine and select the appropriate working weight. If this is your first time performing the exercise then pick a LESS weight that you can safely lift for 8 to 12 repetitions. The machine may allow you to load each leg separately.

Leg-Press

Place your feet on the pad shoulder-width apart. Ensure there is a slight outward angle to your toe position so they aren’t pointing straight forwards. If you want to place more stress on the glutes, position your feet high on the pad. If greater quad growth is more of a goal, position your feet towards the bottom.

Straighten your legs and release the leg press handles. Keep your entire back, particularly the lower portion, firmly set against the seat. This reduces any strain placed on the lower back and keeps it on the glutes.

 BONUS TIP

ALWAYS START WITH LESS OR NO WEIGHTS AS WE NEED TO LEARN HOW TO BALANCE AS WELL AS GET PROPER POSTURES AND TECHNIQUES . 

SO GRAB YOUR SHOES AND MAKE YOUR LEGS PROUD !!!!