How to train legs

As I have said in my previous post in my blog https://beastfitnessgains.blogspot.com I have come up with the information about training legs. Most of the people who go to gym may skip leg day. But after reading this post all the people who skip leg days will love them.

Reasons why people hate leg day:

People hate leg day because the muscle soreness after training legs lasts long. One of the reasons for this soreness might be lack of warm up or cool down first you should unlock your mobility .i.e. Some stretches that make you move freely with convenience. The second reason why you hate leg day is draining of more energy. Training legs drain energy because your legs need more oxygen while training them due to more distance between legs and heart it takes more energy for pumping oxygen to your legs. This is the reason for your energy draining.

Exercises for training legs

As I said before first do compound movements that includes more muscles. Compound exercises for training legs are very powerful. They train not only your legs but also your abs, core, spinal cord and surprisingly your biceps also. Some of the compound exercises are squat, dead lift, lunge, leg extensions and hip thrusts. These exercises are the strongest exercises than any other exercises.

Squat: Squat is of two types front squat and back squat. You should do a complete squat or a half squat depending on your strength.

Both the squats train the same but up to some extent. The front squat trains your quads and abs more than your glutes. The back squat trains your glutes hamstrings and improves your knee strength.

Dead lift: dead lift is called as king of all exercises but now while training legs you should do straight legged dead lifts or they are also called as Romanian dead lift. This exercise trains your hamstrings, calves and glutes. It also trains your abs.

Hip thrust: I won’t recommend this exercise if you are new to gym. This exercise builds glute strength and hamstring. This exercise trains your abs and activates your entire core.

Leg extension: This exercise builds your quads and corrects your structure.

Lunges: lunges can be done with different variations. This exercise trains your quads, glutes and hamstring.

Tips for building big legs:

1. PRIORITIZE YOUR WEAKNESSES

If you've got big Pecs, it's only natural to want to show them off and you probably also give them a little extra effort in the gym. But Arnold took exactly the opposite approach. In fact, at one point, Arnold decided his calves had fallen behind the rest of his physique in overall development. Rather than hide the glaring weakness, he famously cut off the lower half of his pants and wore shorts to constantly remind himself of his weakness and redouble his efforts to bring them up. He trained calves more frequently, early in his workouts when he was fresh, and sometimes between sets for larger body parts, a strategy that helped him claim the world's biggest bodybuilding title.

2. TEST EVERYTHING

Being long-legged, calves weren't Arnold's only shortcomings early in his career; his thighs were also comparatively small. That meant throwing out the usual playbook on leg day. "Building up legs was hard for me because I have long legs and long leg muscles," he wrote."The long-legged bodybuilder has to explore a wider variety of exercises in his lower-body routine. That means incorporating other exercises until you find out which ones make your legs respond best. And you have to keep varying your routine so that your muscles are constantly surprised by the demands you're putting on them."

3. ADJUST YOUR STANCE AS NEEDED

When squatting, Arnold found that different foot positions worked different areas of the thighs. "With my feet farther apart and toes pointed out, I feel squats on the insides of my thighs," he wrote. "The position of the feet largely determines which part of the thigh is most affected."Arnold liked to use various squats and squat machines, both standing and lying, so he could to use various foot placements and target every part of his legs.

4. ADD HAMSTRING EXERCISES

While the hammies get worked during basic squat and leg-press movements, contracting to control the speed of the descent as the quads are being stretched, Arnold argued that you still need to do exercises that directly target this area. Dead lifts are a great total-body movement, and single-joint leg curls and Romanian dead lifts also focus on the rear thighs. Hamstring strength is important to reduce the risk of knee injuries, which can occur when the strength of the quads overpowers the strength of the hams.

Isolation exercise for legs: Isolation exercises are the exercises which train only one muscle at a time there are some isolation exercises like leg curls, calf raises for legs.