There is little doubt that most everyone who is breaking a leg while working out wants a well-defined or toned body. That said, the problem is that many people assume that getting this physique means working on the upper body only. Unfortunately, this is not the case at all. You have to also work on your lower body, specifically your legs. It is for this reason that your instructor will schedule a leg day. You must never skip leg day if you want to build mass and get strong legs. It is on this day that you get to perform the leg workouts for mass that pave the way for you to get strong legs.
Many people forget to train their legs. The few that don’t forget make the mistake of doing the wrong exercises. Because of this, most people end up exercising other body muscles, not the ones in the legs. It would help if you exercised the leg muscles as they are significant, especially with movement. With that in mind, we will get into a discussion about an effective leg workout for mass. Follow this workout plan to the latter for increased leg mass and strength. As a reminder, consult with your trainer before giving this regime a try. Safety is the key here.
The first and most fundamental rule of any effective leg workout plan for mass is to incorporate the right exercises. Such a regime must contain effective leg exercises that give your leg muscles a thorough workout. Even if they do not include weights, these exercises must target your leg muscles, including your hamstrings, quads, thighs, and calves.
The second aspect that denotes the best leg workout plan is its safety. The problem with most leg regimes today is that they overlook the safety aspect. Most leg programs will ask you to go beyond your limits, further stating that no pain results in no gain.
With this in mind, it would help if you did not over train, and especially using weights. Forget what your favorite fitness guru or bodybuilder is saying about challenging yourself for increased leg mass. Always start slow and with comfortable weights. With time, you can increase your weights or workload to help with maximizing your leg muscle building capacity.
The bottom line is that an effective leg workout will address all these aspects to increase the leg mass building capacity. With that said, let us evaluate one effective leg workout plan for mass that incorporates all these elements.
You do not have to risk going to the gym in this pandemic just to tone your legs. You can always opt to perform a calisthenics leg workout plan for mass. Such a regime should contain these killer leg exercises:
The traditional bodyweight squat has been deemed the king of all lower body exercises. This stems from its numerous benefits, especially in sculpting your lower body. Medicine Net acknowledges that doing bodyweight squats can help you lose leg fat and develop slimmer legs and stronger knees (5). Similarly, the site reveals that these exercises can increase your leg mass, which then helps in the following ways (5):
Understanding the technique is vital because performing this squat in the wrong form increases your risk of injuries. Here is a step-by-step guide detailing how you should do a traditional bodyweight squat to build leg mass (2):
Reps: 5 to 15 (it will depend on your fitness level)
Sets: 2 to 3
Lunges are other effective leg workouts to do at home because they require little to no equipment. You can always do bodyweight lunges, especially if you have never done lunges before. Below are the steps to help you complete one rep of a lunge (6):
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Squat jumps are other excellent leg exercises. As the name suggests, this exercise entails doing both a squat and a jump. It has more cardiovascular benefits than the traditional squat due to the explosive jump (4). Here is how you perform squat jumps (4):
You can always add weights to your leg regime, especially if you want to upgrade from a leg workout without weights for mass. Such a leg workout for mass and strength can be very effective because the weights give your leg muscles a more challenging workout. Below are some of the best leg exercises incorporating weights to try for increased leg mass and strength:
This is one of the best exercises to do using a weight machine to work your leg muscles. According to Mayo Clinic, this exercise will target your quads, hamstrings, calves, and glutes (3). Here is how you do it (3):
The Romanian deadlift is an effective strength-training exercise that helps increase leg mass and strength. According to Medicine Net, this exercise targets majority of your leg muscles. These include your quads (front part of the thigh), hamstrings (back part of the thigh), adductors, and glutes (7). Below is a guide detailing how you perform a Romanian deadlift (7):
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Below is some advice you can benefit from when using the suggested leg workout plan for increased mass and strength:
The best leg workout for mass must include practical leg exercises and guarantee the safety of the trainee. Some of the best leg exercises you can do at home to gain leg mass include bodyweight squats, lunges, and squat jumps. If you want exercises that incorporate weights, consider doing the Romanian deadlift, leg press, and barbell squat. As always, consult with your doctor before embarking on any new exercise routine.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!