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  • How Can I Improve My Legs?

    This isn’t a question that gets asked quite often. A lot of people (for some reason) have a tremendous fear of training legs. Maybe it's the crippling soreness that you get for the next few days, maybe you just don’t think training legs are important because, hey, who’s going to see them anyway, right? Sure, chicken legs.

    For those, however, who are serious about building their wheels, know the importance of having big, strong legs. They provide a great foundation for the body, help to improve balance, help to generate muscle building hormones and there’s also the fact that training legs has been proven to strengthen and build other body parts.

    For a lot of us, however, it just seems that no matter what we do, the legs just don’t grow. Well, let’s fix that.

    This should be pretty obvious but you’ll be surprised by the number of people that don’t do squats. If you just spend your leg day doing leg extensions and hamstring curls, well, I’m sorry but you’re not going to get very far. The quads are one of the biggest muscle groups and it's going to take more than just sitting on your ass raising your legs up and down to really do anything significant. Squats are the king of all exercises. They not only help to build and strengthen your legs but also the rest of your body. If you’re just starting out, pick a light weight or even the empty bar, get the form right and squat away. I promise you that you will start to notice a difference within the month.

    Stiff-Leg Deadlifts

    I love deadlifts but they are not the most effective way of building your hamstrings. In my opinion, the stiff leg variation is a better way of directly targeting your hamstrings. Stand with your feet shoulder width apart, keep your legs straight and stiff (a tiny bit of bend at the knees is alright), grab the weight and pick it up to your waist, then, gently lower it and repeat. Aim to do 10-12 reps of 4 sets using a heavy weight.

    Do Legs More Often
    Sounds crazy? Well, sometimes, crazy works. After a certain time, your legs will get used to your workout routine and will just not see the need to grow and recover. They are fairly large muscles and can handle quite a bit of damage. Try working your legs twice or even three times a week to provide them with the stimulus needed to grow. When I was unemployed, I would work out twice a day, legs in the morning and the rest in the evening. I saw great results!

    Eat and Recover
    You’re not going to get anywhere if you’re not eating enough. You want bigger stronger legs and let’s face it, that’s not really going to happen if you’re not eating or resting enough. For the next 2 months, eat 250-500 calories above maintenance, work your legs hard and rest properly (at least 8 hours of sleep a night) and there is no doubt in my mind that you will have bigger, thicker and stronger legs. Go smash it!
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