7 Leg Exercises That Produce GAINS.....

Hey! A lot of bodybuilders and fitness enthusiasts would love to have massive and/or shapely legs. But how many individuals, on the other hand, want to go HARD on leg day? Below we share with you a workout plan that is designed to get you an upgraded set of wheels. This is an intensive 8–12 week leg strengthening program that emphasizes the utilization of the barbell squat and front squat. For each rep range, use the heaviest weight possible, and add weight when possible. The key to muscle development is weight progression. Each time you do each workout, try adding 5-10 pounds per session. REGIME: Workouts are scheduled every five days. Workout A is to be performed on Day 1 and Workout B on Day 6. Continue this pattern of training the legs every 5th day throughout the next 8 to 12 weeks. Workout A Squats – 1 set x 15 reps, 1 set x 12 reps, 1 set x 8-10 reps. Front Squats – 3 sets x 10 reps. Leg Press – 1 set 10 reps, 1 set x 20 reps, 1 set x 30 reps Start with a lesser weight for squats and gradually increase the weight with each set. For the leg press, begin with a large weight and gradually reduce it throughout each set until you reach the appropriate rep range. Workout B Squats – 1 set x 20 reps, 1 set x 15 reps, 1 set x 10 reps. Front Squats – 1 set x 15 reps, 1 set x 12 reps, 1 set x 8-10 reps. Leg Extensions – 3 sets x 20 reps. For front squats, start with a lighter weight and add a bit for each set. Workout Training Split The following training split is recommended when using the massive legs squat workout: Day 1 – Legs. (Add in one exercise each for hamstrings and calves) Day 2 – OFF Day 3 – Chest, Shoulders and Triceps (2 exercises for chest and shoulders, one exercise for triceps) Day 4 – Back, Biceps, Traps and Abs (2 exercises for back and one exercise for biceps, traps and abs) Day 5 – OFF Because you'll be working out more frequently, resist the urge to increase the number of activities you do. Leg days will be really demanding. During this regimen, aim to get as much rest and sleep as possible, and consume 220 to 250 grams of protein every day. It is also suggested that you consume approximately 3500 calories per day, or 4000 if you are thin or a hardgainer. Despite the fact that these leg days don't feature a lot of volume, the duration under strain is still enough to stimulate muscle growth because of the higher rep ranges. On leg day, most bodybuilders merely want to lift hard and do a few reps to keep the pain to a minimum. These workouts, on the other hand, will make you feel as if the session will never stop. Make sure you have good form by moving through the entire range of motion and concentrating on contracting your muscles throughout the concentric phase of the exercise. Stack Up With Black Magic Supplements Here! GAN PROTEIN - Tw B - Click Here For Vegan Vanilla Ice Cream! BLACK MAGIC RCBW HOODIES AVAILABLE NOW Stock Up On Winter Apparel! "wwmnvsw J 0 I N N 0 w e tonay ppg - E#0AKg Yy Shadow