One of the most neglected areas in terms of bodybuilding training is the legs. Why? The answer varies from person to person, but as many bodybuilders have said, “I find leg exercises to be a chore, and I skip leg day more often than not. I prefer focusing on my upper body anyway.” Many people probably feel that the legs are less important than the upper body because they are usually not as easily seen or noticeable.
However, in terms of bodybuilding, a symmetrical physique from head to toe is optimal. Scrawny legs are not a great look with a built upper body! Additionally, the legs should be worked out consistently for overall strength and general health. Here are some vital tips on bodybuilding training for your legs.
The calves are one of the primary areas in the legs. They are also probably the most noticeable leg area. The calf muscles can be trained with a variety of exercises. One of our favorite calf exercises is known as the standing calf raise. To do a rep, stand on a block with the front parts of your feet. Make sure that you are positioned properly under the weight bar and lower your heels a few inches. Next, steadily raise your heels back up. If done correctly, this exercise is extremely effective. A few other effective bodybuilding training exercises consist of the seated calf raise, leg press calf raise, dumbbell jump squat, and box jump.
The upper leg is another main area that should be focused on. Like the calf muscles, the upper leg muscles can be trained with many different exercises. Our favorite upper leg exercise is probably one that you are already familiar with, the squat. It is highly effective if properly performed. Some other effective bodybuilding training exercises that are recommended are the lunge, leg extension, and leg curl.
Certain cardio exercises also effectively train the leg muscles. For instance, biking up a hill or with resistance is one cardio exercise that we would recommend. Another example that we would suggest is using an elliptical machine with resistance. The key is to make sure that the cardio involves some resistance against your leg muscles.
To get the best results for your legs from bodybuilding training, you should perform some type of appropriate cardio and a combination of some of the exercises mentioned. Additionally, you should keep a proper diet and use anabolic steroids that promote the muscle buildup in the legs. Your duration, amount of weight, sets, and reps depend on if you are just beginning, or at an intermediate or advanced level. As a beginner, remember not to over train the muscles in your legs. Just like other muscles, they need the right amount of recovery time in order to develop!
The legs are often neglected in bodybuilding training for a variety of reasons. However, they should be trained for overall symmetry and proper health function.
