My legs have still been slacking because I’ve become lazy to train, but in my goal of gaining weight I’ve become a firm believer that most of my mass comes from my legs, so, TRAIN LEGS!
Having the shape of a carrot with a big upper body and small legs is not something anyone desires I’m sure, but you always get those gym rats, who never wear shorts and are always training upper body, and if that is you, keep doing you, but don’t read any further in my post because I’m providing a leg workout here which you could use moderate weight (60% of Maximum) to gain a good pump and tension build up for gains in strength and size, so having reps which satisfy these goals was the aim.
If you’ve been following my recent posts you’ll know that I no longer have a gym membership and so most training I do is using my bodyweight (Check out this Leg Workout Two – Instagram Video), but about 3 months ago I had gotten a job and saved up enough to buy some 10kg dumbbells with 4 x 1kg plates extra and so I’ve just been using those to try build my strength and size as much as I possibly can. Progress is obviously very slow, while still trying to eat as much as I can, but I’m still getting somewhere. Without further a due, try this one out!
THE LEG WORKOUT
DURATION: 45 – 60 Minutes
REST TIME: 1 Minute
Dumbbell Walking Lunges – 4 x 8 reps each leg
Dumbbell Squats – 5 x 12 reps
Dumbbell Single-Leg RDL – 4 x 8 reps each leg
Standing Calf Raises – 3 x 15 reps
NOTE: I’d recommend you do the exercises with weights which are about 60%-75% of your maximum to start with unless you feel you can handle higher or your max then go ahead. With every exercise ensure that you’ve got a good posture to prevent back pain and injury anywhere, also ensuring you put pressure and focus on the muscles that you are targeting, from the quads right down to the calves.
Strengthening the core to make it easier to maintain balance and strength for the next time you do the workout or train in general, finish off with this core workout I made, I do it after my sessions.
The workout is pretty intense because considering I’ve trained legs in the gym for 3 years, but haven’t trained them with weights since May, this workout really taxed them like a normal leg day at the gym. So if you have some weights lying around at home or you are looking for an alternative leg workout which can be done with your bodyweight too, try this one out and let us know how it goes!