How to do a Leg Day Workout

Updated: Oct 26



The Most Common Issues

You are not performing leg exercises correctly.

You are not connecting with the muscles in the legs.

You are over training legs, and not giving your legs enough rest between workouts.

You are not training your legs with enough intensity and/or weight.

You are not eating enough between leg workouts or hydrating enough.

The most common mistakes

Incorporating a leg day more than once a week. Performing leg exercises - such as the leg press - incorrectly and ineffectively.

Using weights that are too light and training for a "pump" only. Still disregarding intensity and higher levels of mind muscle connection.

Using weights that are too heavy and training to be stronger(or performative) - not more muscular. Still disregarding higher levels of mind muscle connection.

Training legs everyday, every other day, or 2-3 times a week.

The right solutions

Select 3 quadricep focused exercises and 3 hamstring exercises to perform when training legs.

*Glutes can be a focal point if necessary, in most cases performing a compound hamstring exercise is enough to require the glutes to be stimulated for growth and development.

Legs should be trained 0-1 times a week. A highly trained/skilled bodybuilder will be able to create enough stimulus to only need to train a single body part 1-2 times a month.

Learn and master the correct form and movement required for hamstrings and quadriceps.

Learn and master the correct form and movement required for quadriceps and hamstrings.

Implementation Considerations

I recommend training legs on a day where you only can spare 30 minutes to an hour. There are people who can train legs for stimulus in less than 30 minutes - this requires high mind muscle connection, perfect form(or nearly perfect), and high level of self awareness in terms of muscular output capabilities.

You do not need to go on a bike, stretch, or walk a on a treadmill for 5-15 minutes prior to training legs. At the most - foam rolling with 1 deep stretch on the hamstrings/glutes/calves is enough to help create blood flow and warmth required to avoid injury.

Using the 1st set performed at a weight light enough to move with high quality form, breathing, and force experienced - is enough to warm up and avoid injury.

In Conclusion

If you are not gaining muscle - there is a high probability one of your current solutions is missing a critical part of resistance training. Rather than changing everything or adding more to your routine - take a step back and focus on 1 exercise and do it perfectly. Then, focus on adding.1 more exercise and perform the exercise with the same level of commitment to quality control.

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