We all know that heavy leg training can be extremely tough and quite intimidating. Just take a quick look around your gym and you'll probably see many muscular “upper bodybuilders” with solid chests and arms, but mediocre leg development. To be able to truly compete with the big boys, you've got to develop that classic “X frame” that's synonymous with the hardcore bodybuilder's ultimate physique. So as much as we may love training everything north of the waistline, training legs is extremely important. In fact, by adding compound leg exercises like squats to your training program, you'll surely have the potential to add some quality mass to your entire lower body. That's why we've developed a leg-training routine that you can use to help get you where you ought to be. So if you think you've got what it takes, give this routine a try, and then get ready to thank yourself when you notice your legs exploding with new growth.

The 8-Week Program to Bigger and Stronger Legs

We've designed this eight-week training schedule to help you build a powerful muscular foundation and add quality mass to your legs. To keep your muscles stimulated, and to prevent boredom, this routine has two distinct leg workouts. You'll train your legs only once each week, alternating between each workout every week. So, you'll do Workout 1 for your first week, and you'll do Workout 2 the following week. After eight weeks, you're going to need to take a one-week layoff. This should give you additional time for adequate recovery and growth. Don't forget to properly warm up and stretch before your hardcore training sessions. Also, make sure you choose the right training gear for better workouts.

Leg Workout 1

The first leg workout features the squat, which is great for building tremendous overall mass. Your first couple of sets for each exercise will serve as a warm-up. You'll start off with fairly light weight and pump out a set of 15 reps followed by another set of 10 reps. Once you've properly warmed up, you'll be able to increase the weight and do your first working set of 12 reps. You can drive up the intensity by reducing the rest time between sets, but you should take anywhere from at least 3 to 5 minutes in between your working sets. Now increase the weight and complete another working set of 10 reps. You should end the exercise with enough weight to complete your heaviest working set of 6 reps with proper form. You'll follow this procedure for each exercise, doing a total of five sets (two warm-up sets followed by three working sets). Again, make sure you use strict form for all your sets and ask for assistance when using heavy weight.

Leg Workout 2

This workout contains different exercises than the workout above, but they're just as effective for developing your legs. Of course, just as in the previous workout, you'll be in control of the intensity. By resting less in between sets, you can boost the intensity level. Do a total of five sets for each exercise (two warm-up sets followed by three working sets), making sure you use strict form for all your exercises.

Squat

Muscles Worked: Quadriceps, glutes, hamstrings, abs, lower back

Position: Get under a racked barbell and position it across your shoulders on the traps, just above your rear delts. Grasp the bar with your hands and keep your elbows pointed down.

Start: Look straight ahead and raise the bar off the rack. Move slowly downwards as though you were lowering yourself into a chair until your thighs are nearly parallel to the floor. Keep your back straight and look straight ahead.

Finish: Push smoothly until the weight is raised to full extension and you are in the starting position.

Tip: Always keep your back straight to avoid injury and ask for the assistance of a fellow trainer when using heavy weight.

Leg Extensions

Muscles Worked: Quadriceps

Position: Sit on the leg extension machine and grip the handles to ensure stability during the exercise. Hook your lower legs under the padded rollers at just about ankle level.

Start: Bending at the knee, raise your feet until they are nearly parallel to the floor.

Finish: Lower your legs back to the starting position.

Tip : To place more emphasis on the rectus femoris (the part of the quadriceps that run along the front of your thighs), tilt the backrest back into an inclined position and lean back during the exercise. You can even make this exercise more challenging by doing it with one

Standing Leg Curls

Muscles Worked: Hamstrings

Position: Assume the proper position in the machine depending on its design. Place your lower leg (working leg) against the roller pad just above ankle level, and the thigh of the same leg against the stationary thigh pad. Firmly grasp the handles to ensure upper-body stability during the exercise. You may have to lean forward to reach the handles.

Start: Curl your working leg as if you were trying to touch your glutes with your heel.

Finish: Slowly return to the starting position by straightening your knee. Once you've completed a set with one leg, do a set with your other leg.

Tip: Keep the weight under control when returning to the starting position. Avoid letting the weight drop at the end of the movement.

Leg Presses

Muscles Worked: Quadriceps, glutes, hamstrings

Position: Sit on the machine with your back against the pad and adjust the seat accordingly. Place your feet midway on the platform about shoulder width apart. Firmly grasp the side handles for stability.

Start: Push smoothly until the weight is raised to full extension. Pause momentarily.

Finish: Lower weight under control to the starting position.

Tip: Altering your foot placement on the platform can change the feel of this exercise. Placing your feet closer together emphasizes the quadriceps, while placing your feet further apart with your toes pointed outwards puts more emphasis on your hamstrings and glutes

Front Squats

Muscles Worked: Quadriceps, glutes, hamstrings, abs

Position: Place the barbell across the front of your shoulders and hold your upper arms parallel to the floor. Bend your elbows and grasp the bar with your arms crossed.

Start: Look straight ahead and move slowly downward until your upper legs are nearly parallel to the floor.

Finish: Push smoothly until the weight is raised to full extension and you are in the starting position.

Tip: A Smith machine can help you maintain proper form, but if you use a free-weight barbell, make sure to keep your back perfectly straight and use lighter weight than a conventional squat. Remember to ask for
assistance of a fellow trainer when lifting heavy weights.

Stiff-Legged Deadlifts

Muscles Worked: Hamstrings, glutes, lower back, forearms, trapezius

Position: Stand with your feet about three inches apart, facing the barbell on the floor. Then with your back straight, bend forward at the waist and grasp the barbell using an overhand grip.

Start: Begin the exercise by flexing at the hips, lifting the barbell upward until it is just across your thighs.

Finish: Complete the exercise by bending at the waist and lowering the barbell back to the starting position.

Tip: To get a larger range of motion, you can stand on a wooden block or a plate to raise your body a few inches off the floor. Avoid rounding your back during this exercise. It's a good idea to try this exercise a few times with just the bar until you get a good feel for it. Make sure you use the right training gear like a lifting belt for better workouts.