If you want to gain mass in legs, you need heavy weights and good concentration. In this article we’ll look at the best leg workouts for mass. Without any doubt, one of the best leg exercises for mass is barbell squats. They load both leg flexors and extensors, so you work on several muscle groups. Whereas isolation exercises are aimed at one thing: flexors or extensors. The exception is the leg press, because it’s almost identical to squats, but it excludes your waist work.
Now it’s time to speak about the best leg workouts for mass that will pump up your legs and you’ll successful at muscle gaining (in complex with proper diet)!
One of the best leg workouts for mass
This training program will allow you to work on every leg muscle. It’s one of the best leg workouts for mass, which will help you to become strong. And then you can experiment with your workouts and draw your attention to calves, leg biceps (Biceps femoris muscle) or quadriceps (Quadriceps femoris muscle).
The basic leg workout includes 5 exercises: Squats, Leg press, Hack squats, the Romanian deadlift and Lying leg curls.
You need to perform 2 warm-up sets + 4 working sets in the first exercise and 3 working sets in the others.
|Barbell squats||6*||15, 12, 9, 7, 7, 9**|
|Leg press||3||7, 7, 9**|
|Hack squats||3||9, 9, 11**|
|the Romanian deadlift||3||7, 7, 9**|
|Lying leg curls||3||9, 9, 11**|
* First two are warm-up sets.
** In the last set you should lower your working weight and perform additional reps.
One of the best leg workouts for mass (for beginners)
Beginners shouldn’t train at the same tempo as experienced athletes; the barbell squats are too difficult for them. They need to try another program for a while. The best beginner leg workouts exclude undeveloped stabilizer muscles, but at the same time they give enough strain to leg muscles. Beginners should interchange Barbell squats with Smith squats and Leg press. They are compound exercises too, which make beginner’s legs strong enough to squat with the barbell.
The best leg workouts for mass for beginners should consist of 4 exercises: Smith squats, leg press, Leg extensions and lying leg curls. The first exercise is compound and the others are isolation. You need to perform 1 warm-up set and 3 working sets for the first exercise and 3 sets for each other exercise.
|Smith squats||4*||12, 9, 9, 11**|
|Leg press||3||10, 10, 10|
|Leg extensions||3||10, 10, 10|
|Lying leg curls||3||10, 10, 10|
* First set is warm-up.
** In the last set you should lower your working weight.