To anyone who has ever picked up a weight - or even thought
about it - this four-letter word can take on a variety of
different meanings.
For many, legs are the indomitable foundation for which a
healthy physique is formed. To a large number of others,
the leg day is the one square on the calendar that you
painfully dread, the one that you know will require both
vigorous effort and agonizing labor.
And yet to many others, legs mean absolutely nothing.
Hence, they are woefully neglected.
But nothing looks sillier on a fitness fanatic than a beefy
upper torso cemented atop a pair of chicken legs.
So, don't be that chicken. Take on these painful, gainful
exercises that are sure to turn your legs into logs in due
time.
Hack Squats: After setting the desired weight, station
yourself inside the machine, so your shoulders are flush
underneath the pads and your feet are in the middle of the
platform. You feet should be at a shoulder length width.
Releasing the safety bar, slowly bend your knees, allowing
the weight to push your buttocks toward the platform. When
your quadriceps are parallel to the floor - or perhaps dip
a little lower - immediately reverse the movement,
exploding the through an upward motion. Stop just before
your knees are locked as you squeeze your legs during the
contraction. Try 3-4 sets of 10-12 repetitions.
Leg Presses: Lie down on the machine so that your feet are
on the platform. Make sure that your feet are parallel to
each other and not pointed inward or outward. Allow the
weight to push your knees toward your torso. Stop when your
knees form a 90-degree angle. Reverse the movement as you
push with your legs, pushing your torso away from the
platform. As your legs begin to straighten out, stop just
short of your knees being locked. Slowly let the weight
bring your buttocks down into the starting position. Try
3-4 sets of 10-12 reps.
Leg Extensions: Sitting on the bench, clasp your ankles
underneath the pads, gripping the side handles for balance.
Slowly raise the pads, squeezing your quads, and stop the
motion when your knees are locked in front of you. Squeeze
your quads for a two-count before releasing the tension,
allowing your legs to drop to the starting position. Repeat
the motion for 3 sets of 12-15 for an incredible burn.
Hamstring Curls: Set yourself face down on the hamstring
machine, sliding your heels underneath the pads. Grip on to
the handles for balance. Setting a manageable weight,
slowly curl your legs upward, so your heels push toward
your buttocks. Your feet should be flexed during the
movement. Curling upward, the motion should stop when your
legs and torso form an angle of roughly 45 degrees. Squeeze
your hamstrings during the motion. Slowly release the
weight and return to the starting position, as your legs
should straighten out. Repeat this movement for 10-12 reps
for 3-4 sets.
A leg workout requires optimum intensity, if your
intentions are to increase size and strength. Nothing in
weight training will wear you out the way a rigorous leg
workout will so be sure to provide yourself with ample rest
before leg days. Also, legs should be done only once a week
to insure time for the torn muscle tissue to recuperate.
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