Subj: The Best Damn Leg Workout Routine for Men and Woman.
Alternate Title: How to Cure Your Chicken Leg Syndrome.
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In this article, I’m going to show you how to build your leg muscles.
If you’re a man, I will show you how to build muscular legs, with thick, powerful thighs.
And if you’re a woman, I will show you how to build slender, sexy legs.
I’ll show you the best exercises to build mass and how to avoided the dreaded Chicken Leg syndrome.
But first, I need to address an urgent matter:
There is a plight striking men across the world. As you may be aware, Chicken Leg Syndrome is running rampant. You may know someone, or you yourself may be suffering from Chicken leg Syndrome.
Teeny-tiny calves and a bulky upper body are the tell tale sign of Chicken Leg Syndrome.
Symptoms include always having an excuse to skip leg day and always wearing pants to the gym.
I’ll show guys how to build thick and defined tree trunk thighs and babes how to bootybuild.
How to Know if You have Chicken Leg Syndrome
Chicken leg syndrome is a condition where your legs are smaller than your arms.
So, first, measure how big around your calves are at the widest point using a tape measure. Then, measure how big around your arms are at the widest point.
If you’re upper arm is bigger around than your calves, You my friend have Chicken Leg Syndrome.
What to Do If You Have Chicken Leg Syndrome
If you or a loved one has chicken leg syndrome, the first thing to do is stay call.
Having a syndrome sounds like serious shit but don’t stress. That won’t help. Stay cool because this condition is treatable and I have the prescription.
I can fix what ails you if you heed my words.
But first, you must understand that Chicken Leg Syndrome is self induced. Caused by years of skipped leg days and neglect.
The story is usually the same – Someone with chicken legs has the following workout split, without fail:
- Monday – Chest
- Tuesday – Arms
- Wednesday – Back and Shoulders
- Thursday – Chest and Arms
- Friday – Arms
The typical ‘bro’ that suffers from chicken legs has been doing this split for years, probably since riding the bench in high school football. (ouch)
The enlightened trainer knows that the only way to get truly strong and look good is to have a balanced physique.
Leg Training will take your physique and strength to the next level. in fact, having big legs will allow you to grow a bigger, stronger upper body!
Other benefits of leg training include increased testosterone, increased overall muscle mass, and improved aesthetics.
Why You Shouldn’t Skip Leg Day
Besides having body proportions resembling this chicken, skipping leg day short-changes your overall ability to gain muscle.
Aside from not having chicken legs, skipping leg day means you’re losing out on a lot of benefits, including increased muscle gains throughout your ENTIRE body.
Strong legs are the foundation for your upper body. The bigger your legs are, the bigger (and stronger) your upper body can become.
Not only that, leg workouts boosts testosterone, increases growth hormone production, burn calories and fat, build muscle and sculpts your abs.
Do you really what to miss out on all that?
Leg Workout Benefits
The benefits of leg training cannot be understated. IF you want a truly aesthetic physique, you must train legs.
Total Body Strength Increase
Strong people have strong legs.
Look at strength athletes for example. Their legs are massive. Even the small guys have big thighs.
This is because leg training is anabolic. Leg exercises build muscle and strength from the ground up – from your toes to your teeth.
Barbell squats, lunges and Romanian deadlifts train your entire body, not just your legs.
When you put a heavy barbell on your back, every muscle must support the weight. Therefore, every muscle gets a workout. My shoulders, arms, back and abs are all sore after a good leg workout.
That’s because barbell squats and lunges are really total body exercises in disguise.
Let’s say your max squat improves 30 pounds. You can expect your bench press, barbell row and deadlift to improve as well. It may be just a few pound improvement but not bad considering it didn’t require those lifts to be trained directly!
Leg Training Burns Fat
Leg workouts burn more fat than any other muscle group.
This is because legs are big muscles and require a lot of calories for tough workouts and recovery.
Muscle mass also burns calories at rest meaning large legs burn a more calories than and other muscle group.
Leg Exercises Build More Muscle
Leg workouts force your largest muscles to grow resulting in faster muscle mass gains.
You also get the added benefit of bigger core and back muscles due to the anabolic nature of leg exercises.
Boost Growth Hormone
Old School bodybuilders like Mike Mentzer, Frank Zane and Arnold Schwarzenegger did not skip leg day.
They knew that benefits of leg training spill over into other muscle groups.
When muscle fibers are stimulated, you body produces increased amounts of testosterone and natural Human Growth Hormone (HGH). Once testosterone and HGH is in your blood stream, it gets delivered to every muscle in your body making them growth.
The old school 20-Rep Squat routine is predicated on this concept. The idea is to hyper-stimulate the legs to release huge amounts of natural muscle building hormones, then immediately train upper body to cash in on the flood of HGH and build muscle everywhere. This is one technique they used to build their classic physiques.
Leg Workouts Build Ab Muscles
The best way to get abs is with heavy squats.
You heard that right: Squats build six-packs.
You have to keep your abs tight while squatting or else you’ll buckle under the weight. Squatting gives you ‘strong guy’ abs which are different than skinny guy abs. Skinny guy abs look like they’re airbrushed, strong guy abs look like they are carved from stone.
Leg Training Mistakes
The first and biggest mistake is not training legs at all. This is usually justified by blaming genetics:
Jim Bro says, “My genetics make my legs small and hard to grow.”
Don’t insult my intelligence, and worst of all, don’t undermine yourself. The only reason your legs won’t grow is because you’re not training them hard enough and eating enough to make them grow.
Some dudes with chicken legs blame it on bad genetics. The role of genetics and muscle building is completely overblown and I’ll prove it:
Just ask yourself this question – How many of you with chicken legs train your thighs and calves as often, and as intensely, as you train upper body? And if you’re hitting your legs hard and heavy, are you eating enough calories to ensure muscle growth?
Probably not. Try it for a while and watch as ‘genetics’ start to work in your favor.
The second mistake is not training legs often enough. You should train legs 2-3 times a week. Legs are used to working a lot. They carry you around all day everyday. Hit them hard and heavy one day then do lots of reps with lighter weight 3 or 4 days later.
The third mistake is not training legs individually. You should always make it a point to train legs one at a time. Leg extensions, leg curl, leg press, and split-squat should all be used at least once every week or so for leg training.
Limited Range of Motion
Half squats will get you zero benefit. Squat as low as you can each rep. If your upper thigh isn’t parallel with the ground at the bottom of each rep, you need to lower the weight and/or increase your flexibility. Clean squats at full depth give you the most benefit.
Not Eating Enough Calories
This is a huge mistake. I missed out on a lot of muscle gains in my younger years because I din’t no anything about nutrition. To get big and grow muscle you need to eat big and get enough protein. Always have food ready to eat with meal prep.
Not Training Legs One at a Time
Train legs one at a time for balance and symmetry.
Lunges and one leg presses are best. Leg extensions and leg curls are good too.
The Top 10 Best Leg Exercises
These are the absolute best leg exercises for both men and women.
#1. Back Squat
There are two variations of the Back squat High-bar and Low bar. Each has it’s perks and benefits and I recommend doing both to ensure complete and thorough legs training.
#2. Front Squat
Front squats are a great leg exercises for targeting your quads, or front thigh muscles. Squats allow you to squat your hips very deep and almost touch your butt to the floor. Front squats are also great for training abs, back and arms due to the position you are in.
There are two ways to perform front squats. Arms crossed and arms under. I prefer and recommend arms under because it trains shoulder flexibility and allows you to use better form once you get used to it.
There are two ways to perform lunges. Holding weights at your sides or with a barbell across your back. I prefer lunges with weight across my back because it trains your abs and stabilizer muscles more then having weight at your sides.
#4. Leg Press (and Single-Leg Press)
Leg press is a way to train safely using very heavy weight. You still need to be careful and use good form and focus on the task at hand because the weight can do damage if you aren’t focused. Leg presses pump up your thighs.
#5. Romanian Deadlifts (RDL)
Great for thighs, hamstrings and glutes. My legs feel like rubber overtime I do Romanian deadlifts.
#6. Leg Extension
#7. Leg Curl
#8. Calf Raises and Calf Presses
#9. Side Lunges
#10. Hip Adductor (In and Out)
Leg Exercises You Can Do at Home
These are leg exercises you can do at home, with or without weights. I recommend training at a gym but sometimes you’re not able to and this is where
Goblet Squats, Bodyweight Squats, Pistol Squats
The Best Leg Workouts for Mass
Until recently, I rarely trained legs. I realized skipping leg day was a huge mistake. I wish I would have know the benefits of leg training sooner because heavy leg workouts resulted in the best gains of my life.
It completely transformed my physique – I went from above average, kinda-sorta strong looking to being one of the best built guys in my gym. I got attention and people wanted me to train them.
When it comes to leg exercises, not all are created equal. Some are better than others at building muscle mass.
There is No Substitute for Barbell Squat
When I start lifting in high school people would talk about how strong their legs are. What they really where saying is that their legs are strong relative to the rest of their body. And they base this strength from the amount they can leg press.
Just because you can leg press 400 pounds does not mean you are strong or that the strength transfers to real lifts likes squats or deadlifts. So don’t kid yourself.
Don’t get me wrong, the leg press is a great machine for leg training the benefits page in comparison to barbell squats.
Old school bodybuilders trained calves every day. Calves are a tough, dense muscle that can take a lot of weight and volume. When I train calves, I put 4, 45-pound plates on the leg press machine and do 20-30 reps. Then I add two more 45-pound plates and do 15-20 reps, then I add 2 more 45-pound plates, then 2 more, and I keep adding 45-pound plates until there are 18 on the leg press machine and I can barely do 4-5 reps.
Leg Training Tips
Stretch after every leg workout
Legs should be flexible and strong. You want to stay limber and prevent cramping. Also, heavy leg training maes you very sore. Stretching helps muscles recover faster and reduce soreness.
Train legs first each week. Train lower body before upper body each week to ensure you get a leg workout in.
My advice to every starting trainer out there is Squat at least once a week! Bare minimum. This will at least ensure your legs don’t fall too far behind. Make sure you’re lifting heavy too. and at least 5 sets a workout.
Vary your workouts
Legs where designed to run, jump, sprint, squat and climb. Therefore you’re leg training should include some variety. Do sprints and box jumps and running up stairs or steep hills.
Balance your upper body and lower body training
Your curl to calve rep ratio should by 1:1 at least. You should do more calve training than arm training.
The “Cure Your Chicken Legs Workout Routine”
Follow this routine and you’re on your way to thick thighs and cut calves.
You need to lift legs twice a week until your legs catch up to your upper body development.
This workout has you train legs two times each week. The routine lasts for 8-12 weeks. Then take a week or two to recover. After you take a week or two off, you can repeat until you get the desired results (muscular, strong legs).
Leg Day 1:
- Barbell Back Squat 5×5
- Calf raises 5×12
- Lunges 5×5
- Leg Press 3×8 (1 leg at a time with low weight)
Leg Day 2:
- Barbell Back Squat 5×5
- Calf Presses on 5×12
- Leg Curls 3×12
- Leg Extensions 3×12
Keep adding weight each week. 5-10 pounds each set until you can’t anymore. Continue this workout until your legs catch up to your upper body. It could take a few month or more depending on how hard you train and how imbalanced your upper/lower body is.
After you’ve evened out, lift legs at least once a week to make sure your legs keep up with the rest of your body.
If you only remember one thing from this article, remember this – You’re only as strong as your legs are big. So Get Squattin’!