Since the leg muscles have many parts to them, its not that easy to get a "full pump" workout, many people think that if they wake up next morning feeling sore they did enough, and to be honest, I agree, but then here is the problem... if you have been working out for many yrs., and you just dont feel the same pain you felt when u first started, then you my friend are not hitting the legs hard enough anymore. Keep in mind the legs get a good hammering all day long, and for the most part are used to being stressed for long periods of time!! What does this mean? Well nothing good of course lol, but more hard training to get those legs to explode.
Example of Leg workout day,
1st exercise: Leg squats
I believe that leg squats is the best way to start a leg workout, it frees up testosterone, therefore releasing it to other muscles for growth. Squats are also a great leg workout because it involves many parts of the leg muscles, not to mention the back as well, its great for creating mass throughout the leg.
You should start your squats at a low weight so that you are properly stretched out and the blood is flowing properly, also important to practice your stance and body positioning.
When you are ready to start....
-(heavy, for mass)- The best way to start is a set of 10 reps, now when I say 10 reps I mean that you are barely gonna make it to 10!! (very important), your second set, should consist of going heavier, but this time we are going for 8 reps, third set should be heavier once again but for 6 reps this time. Your forth set will be a bit difficult because the weight will increase again, and your going for 4 reps solid without a spot (but always have someone spotting you).
By this point your legs should feel like jello, lol, but your not done! 1 more set of this, and I promise that this set is the most important.
Its basically the burn set, 1st we got the expansion, now we are going for the intense burn. Ok, this is what you need to do, set a weight you can handle for about 12 to 15 reps, keep in mind the workout you just did, and factor that into this last set.
-(light, high reps, toning)- This is from a males perspective, keep in mind that yours legs will not get toned so easily if you dont include a good cardio workout with a combination of a good leg workout. I would recommend a workout of 4 sets that consist of sets between 20 to 25 reps each, I know it sounds high and it is, so stop complaining about it because that is the first problem about people who want to tone up. Toning is not easy, its harder than bulking for most people, therefore most of us need to push our bodies hard to see the results.
(*** Very important info. in order for a squat to be considered a proper rep. you will need to place your feet about shoulder width apart or more, and drop your buttocks until it creates a 90 degree line with your legs.***)
2nd leg workout,
This exercise is a favorite among many body builders, the leg press. Its easier on the knees and has a fluid motion that target the quads and hamstrings quite nicely. Now the same idea goes here, the only difference is that when you get used to this machine it will get extremely easier and you will be able to stack the weight high, but keep in mind to do this exercise properly, this means your knees better come pretty close to touching your chest before you even decide to push it back up again! 3 to 4 sets here will do the trick, if you want mass go heavy 12, 10, 8, 6, 4reps. And if toning is your goal, high reps of 20-25, 3 sets.
3rd leg workout
Now we will concentrate on the hamstrings, this muscle is very important if you want to develop a strong squat and a good size to your legs. For this muscle I recommend hamstring curls; it targets them perfectly. This exercise is hard to do if you are not used to it. Here I recommend 4 sets of heavy weight and a burn out at the end. For people looking to tone, 5 sets of 20-25 should do well here.
4th leg workout
By this point your legs are pretty much done and if they are not, you need to do something about how much weight your putting on the bar.
So, whats left? The calves!!! The hardest muscle to develop on your whole body if you are not genetically gifted with big calves already! This is no joke, there is a lot of work that needs to be put in for developing great big calves. Hey, even Arnold himself had trouble with this part, so dont feel discouraged.
I am going to tell you how to develop calves, its quite simple!
1st thing you need to know is that calves are being used for almost everything you do, so they are used to hard labor! What does that mean, well if you have small calves, you are gonna have to go extremely heavy weight, and work them out at least 3 days a week. There are many stories on how to develop your calves, like for example, plastic surgery, localized injections of steroids like winstrol, developing scar tissue, and I am not going to say that none of these methods dont work, but I rather develop something with hard work and dedication. But if you decide to do it any other way, feel free to ask me about it.
Sample Workout (For Size)
1. 5 sets of squats (last set, burnout)
2. 3 to 4 sets of leg press (heavy)
3. 3 sets of leg extentions (heavy)
4. 3 sets of leg curls (hamstrings)(heavy)
5. 5 to 6 sets of calve raises (extremely heavy)
*and if you feel you still have energy left, which you shouldn't! But just in case you do, finish it off with leg lunges.
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