Leg workouts(strength)

-

 People hate leg day? right. Imagine that having a massive and strong chest, huge biceps, and boulder shoulders but having chicken legs.  It will be so horrible to be like that.  To avoid that type of situation you should train your legs. you should train your legs twice a week for both strength and hypertrophy. Training your legs makes you tired and sore but training them at regular intervals will make your legs strong and you won't get sore after a leg day. 


  

Now I am going to explain how to train legs for strength. As I said before that gaining strength can be done by using compound exercises. You should train the movements of your leg. like hinge, squat, and lunge. these three movements train your legs and give strength. 

Squat movements::::: Front squat, Back squat, Goblet squat,                                                                        Hinge movements:::::: Romanian deadlift, Deadlift, sumo Deadlift
Lunge::::: Forward Lunge, Reverse Lunge

And some additional compound movements like leg press, hip thrust, etc

select 1 from each category and do 4-5 sets of each exercise with a rep range of 5-8.



Differences Between Front squat and Back Squat:
Front squat and back squat are two different types of squats. These two types of squats hit your legs at two different angles.
Front Squat: Holding the weight in front of your body so that the plane of motion of weight will be in front of you. Front squat strengthens your quadriceps, abs, and lower back more than glutes and calves
Back Squat: Placing the weight on your shoulder so that the plane of motion of weight will be the backside of you. It strengthens your Glutes, Hamstrings, and calves more than quadriceps and abs.

So using both the variations of the squat will make your legs stronger.
I am providing a sample workout program for leg strength
Front squat--5*7
Romanian Deadlift--5*8
Leg press--5*8
Hip thrust--5*7
Use 80-85% of your one-rep maximum load to do strength training.
Training your Legs twice a week have so many benefits
  • You will have good muscle definition
  • You can have high levels of testosterone
  • You won't have chicken legs
  • You will have nice proportions of your muscle
  • You can feel stronger than ever before 
If you have any doubts related to fitness then comment them in the comment box. 
If you want any fitness tips for fat loss or gaining muscle then feel free to message me on instagram:::bhuvan_2611
If you are new to this blog then explore my blog to get awesome information related to fitness  this is my blog link:::beast_fitness_tips 
If you want to Know about leg workouts in detail then click the link below for legs hypertrophy:::::legs hypertrophy
Please subscribe to my blog to get regular updates regarding fitness

WAKE UP
WORKOUT🏋🏋🏋
NEVER GIVE UP
STAY FIT
STAY STRONG
STAY TUNED
STAY HEALTHY
STAY HAPPY😊😀









Comments

Post a Comment

Popular posts from this blog

How to get six pack

-
Image
  Every person who will do workout will have a dream to get a six pack. Getting a six will be based on both exercise and dieting. Only dieting will take more time to show your abs .Only exercising won’t work if you don’t have a perfect diet plan. So, you should do dieting and strength training for getting abs. Exercises which concentrate only on abs won’t give six packs:   Six packs are a group of muscles called abdominals. They are hidden behind the fat under the skin. So, you should the fat behind the skin. Spot reduction (reduction of fat in one place) is not possible at the stomach. Doing abs exercises like crunches, sit ups will only make the six packs under the fat bigger but they won’t reduce fat. So, you should reduce fat behind the skin in order to make your abs visible. As I mentioned in the previous posts I have uploaded in my blog https://beastfitnessgains.blogspot.com . You should follow the same procedure for fat loss and get a flattened tummy. After getti...
Read more

HOW TO GET STRONGER(ARMS)

-
Image
 You need strong arms because strong arms help you to lift heavily and help you to build muscle. You should train arms using two different types of movements namely push and pull. push movement is for the triceps and pulling movement is for the biceps. So you may divide them and add push movement i.e. triceps workout to push day workout and pull movement i.e. biceps to pull day workout. Biceps(strength): As I said before in the post:- back_strength  that training for strength can be done by using compound workouts. compound workouts for biceps are chin up and pull up. And also you can isolate your biceps to make them stronger. So you can use some bicep workouts like e-z bar curl, preacher curl, concentration curl, barbell curl, etc. Triceps(strength): As I said before in the post:- chest_strength  that strength training for the chest can be done by using push movements. Triceps are also can be trained by push movements. You can also isolate the triceps by using tricep iso...
Read more

Diet for fat loss

-
Image
 Gaining Fat is a major problem these days. People are getting confused due to so many controversial sites providing fake information on fat loss. I don't want to mention them. In this post, I will clear all doubts regarding fat loss and differentiate between fat loss and cutting.  First of all, what is fat loss? Fat loss is a process in which we reduce our body fat percentage and get toned. We need to maintain a calorie deficit and do strength training for that. I am going to explain what type of diet to follow for fat loss. By seeing the phrase 'reducing body fat' You can get an idea about it. It's just reducing the fat intake and burning fat in the body. I will now say how to do that. You don't need to drink detox teas, fat burners or you don't need to put on a so-called sweat slim belt.  you just need to multiply your body weight(kgs) by 11 or 12 and the product is your daily calorie intake or I am attaching a photo below. Refer to that to know your calories...
Read more