Training legs is often a daunting thought, which is why you need to be all in. You’ll need undivided focus and concentration on every single movement your workouts, and constantly remind yourself how you want to look and perform.
Here’s how to get your head in the game.
Disconnect and Reconnect
When you get to the gym leave your phone in the locker and take your pre workout, we want no distractions when it comes to training legs. Receiving a text message from your girlfriend saying she loves you mid-session will not help your testosterone levels or concentration.
Pump Up the Volume
Download a good playlist on your iPod that helps you get in the mood. It has been shown that music helps stimulate the mind, improving overall performance in the gym. And never go into the gym with a stale playlist. If it’s been a while, it’s time to upgrade.
Always Attack Weakness
Expose your weakness and wear shorts. Looking at your legs while training them will enable you to get far better mind and muscle connection and muscle stimulus. Resulting in greater muscle density.
Squat, and Squat Deep
Squatting is an essential compound exercise when trying to gain size to your legs. You activate far more muscle fibers squatting than you ever would just doing leg extension or squatting in a Smith machine. Make sure you go deep, by going deep you will activate up to 70% more muscle fibers in your glutes and quads. When I say go deep, I mean squat to at least parallel. If you can’t squat to parallel lower the weight.
Stretch and Foam Roll
A lot of people have trouble squatting to parallel simply because they don’t have the mobility or flexibility. A good indication that you need mobility work and stretching is if when you squat to parallel, your lower back curls under your spine.
Break the Squat Plateau
If you’re struggling to gain thickness to the leg, try squatting twice a week. One heavy (80-90% of 1RM) and one slightly lighter day (50-60% of 1RM), with more volume. (more sets and/or reps)
Split Things Up
Most often people start their leg session by destroying their quads first, leaving nothing in the tank for training hamstrings. Hamstrings are often neglected in a workout so training them on a separate day is a better option. After training quadriceps, perform one hamstring exercise. Then two days later hit hamstrings separately first before training calves. If you squat twice a week, training hamstrings first before squats on the lighter day. If legs are a weakness then training them twice a week is a good idea.
Remember, expose your weaknesses and pay more attention to them and you will start to enjoy training legs.