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A HUGE Mistake that a lot of guys make with their workout programs is they neglect to train their legs. (Or they don’t train them to the degree that they should be training them.)
Generally the primary motivating factor for the average guy to start hitting the gym and working out in the first place is to build up the “show off” muscles of the upper body. You could even do an informal survey and ask around. It won’t come as any surprise to find out that most guys want a muscular chest, big arms, and ripped abs. And when you see them working out in the gym that’s what they tend to focus on. |
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But the body works doesn’t work in isolation. You need to think of your body as a whole unit and instead focus on getting bigger and stronger all over.
The Power House muscles of the legs and back are what really drive the whole muscle building engine of your body.
When you train the big major muscle groups with big compound exercises this stimulates your central nervous system and triggers your body to produce higher levels of natural testosterone and growth hormone.
This creates an anabolic environment within your body that will not only build up the legs and back muscles, but will carry over into all your other muscle groups as well. Including the “show off” muscles of the chest, arms, and abs.
So to maximize your overall muscular development and get the fastest results possible, make sure to cover all basis and include lower body workouts as part of your training routine.
Below I have posted up a video of a simple, but very effective leg workout that you can incorporate into your workout routine…
And if you’d like to get a complete advanced training system with serious workouts for all your major muscle groups. I highly recommend that you pick up a copy of my “Hardcore Muscle Building Program”.
This program will show you how to train beyond muscular failure to achieve maximum muscle gains in the gym. This is a serious muscle building workout program that incorporates high level advanced training techniques to maximize muscle stimulation.
Just click on the link below to get your very own copy…
DVD # 1 – Chest, Shoulders, & Triceps
DVD # 2 – Back, Biceps, Legs, & Abs
29 Comments
Liam
If i didnt squat once a week id think id fall down and cry it is by far my favourite lift along with deadlifts! right now im currently running bill stars 5×5 routine squatting 3 times a week and i love it :D!
Great video lee.
Otherguy
Yeah i actually really love training my legs. Even more so than my chest and back. I love doing squats with dumbells and leg extention burn like hell. Its all good. And because its such a big muscle group you get loads of endorphins so afterwards your even happier because you have so much endorphins in your body.
Armalite
The problem for me is that I always feel sick and dizzy after a leg workout. Especially after squats.
val
thank again lee, great stuff.
Michael H
Hey Lee,
Great video. I love leg workouts!! Back squats and deadlifts are my favorites! I’m curious… How many feet off the ground are you power rack bars when performing the full squat? I ask this because I have a homemade and well built wooden power rack, which does not have the same proportions as a regular power rack.
Michael H
OH and just to make sure I have this right. weighted pullups, chinups, and bent over rows are the best exercises for back development and thickness, right? Oh and how important are deadlifts for building a huge back?
Thanks!
leehayward
Awesome, good for you. That’s a proven strength and power workout routine to follow.
leehayward
I agree with you there, you feel more “satisfied” after a hard leg workout more then any other workout. It’s just because it’s such a demanding workout that you feel a sense of accomplishment when it’s all done.
leehayward
This will vary for everyone depending on your height, I keep the safety bars pretty low because I’m only 5’6 tall. You’ll have to squat with the empty bar and see how low you’ll need to set the bars for yourself.
leehayward
Deadlifts are an awesome exercise, they are on par with squats for mass building moves.
erwin
oh yeah, Lee, you are absolutely right. I really seldom hitting my legs and hamstrings. I am only concentrating on upper body like you’ve mentioned.. Now my body is not proportion from what i have on upper and my legs. Thank you for reminding! Great!
erwin
one more thing Lee, i am using the Smith machine during squats, is it as good as the typical squats without machine?
Bali
Hey Lee how about a video on the front squat? I haven’t seen you mentioning front squats on your blog or videos… I’d like to know which variation of hand stance you utilize.
ryan
Lee,
I have been struggling with patellar tendonitus for quite a while now. Do you know of any great leg exercises that are easier on the knees? Right now squats are just too painful.
Shaun
I rarely look forward to “leg day”. 60 mins of brutallity! It is so demanding not only physically, but mentally as well. I fall to the floor on my hands and knees after my very last 12 rep drop set, groaning in agony, my heart rate hitting above 180 bpm, trying to catch my breath like a madman. The metabolism is still cranking a good hour afterwards, breathing slightly heavier than normal still. Now it’s just a good 4 days of “hot knives” going into your flesh every time you take a step or sit down! Just as well it’s another week before doing it all again… 😉
salmi
You are right.too much peapole neglect their legs,and after years of bodybuilding
they remark their error and it will be late and very difficult to make up for lost
time.
Heith
Hey Lee what do u think about doing HEAVY squats and deadlift in same workout?
mass building
Yeah, I call it a “disco set”: shoulders, chest and biceps:). Anyway, I think the hardest bit are calves, but fortunately enough have a “genetic gift”.
Lee, what do you do to keep your knees in such good form – I’ve read that full squats are basically not “healthy” because of the impact on knee joints?
william
I only choose to do either squat or deadlifts in the same week because I find my lower back hurts even if I do squat on Monday, and deadlift on Friday. This is my biggest problem. I now use Heavy chin up + weighted hyper extention + heavy row to replace deadlift. Squat wise, I think it cannot be replaced, it is the King of all exercise.
leehayward
No, you will get more muscle stimulation from free weight squats. But if for some reason you can’t do free weight squats then machine squats are “second best”.
leehayward
Box squats are an awesome variation that places less stress on the knees. You can sit further back in the squat and place more of the workload on your hips and less stress on the knees.
leehayward
You can do it and in some of my programs I actually recommend it. But generally I’d prefer to do them on separate days so you can really push it all out with each exercise.
leehayward
Full squats are actually easier on the knees then partial squats. When you stop half way down in a squat you are literally jarring your knee joints. But when you let your body squat all the way down it moves the knee through it’s full natural range of motion.
A healthy limber body should be able to squat through a full range of motion with no problems. People who have problems squatting usually are tight, stiff, and inflexible.
irfan
i have started muscle bulding almost 3 mounths back…. i have confousin…. i have to go for heigh RAPS or heavy weight…
Ranjeet
Very true Lee…
I was a beginner too, an intermediate now. I too would neglect chest and concentrate only on arms, chest etc. But overtime I learnt the important of squats and other compound exercises. Now, I give the most importance to squats and have become a fan of compound exercises. Currently I’m doing the 20rep squat routine which I saw you demonstrate. Thanks for putting this routine up with a video, my legs are blowing up and I feel thick all over. Thank you once again Lee.
Ranjeet
Very true Lee…
I was a beginner too, an intermediate now. I too would neglect chest and concentrate only on arms, chest etc. But overtime I learnt the importance of squats and other compound exercises. Now, I give the most importance to squats and have become a fan of compound exercises. Currently I’m doing the 20rep squat routine which I saw you demonstrate. Thanks for putting this routine up with a video, my legs are blowing up and I feel thick all over. Thank you once again Lee.
shane
hi lee i watched you video & what you said about the squat going all the way down is true i did my squats that way to day & be time i finished my legs were on fire but its worth the effort im with you one that one.
Isaac Forgey
Here’s a good one, you will enjoy Lee…. I do a 3 day a week full body work out with 4 supersets of various different exercises depending on the day I’m on. Each one starts with a different type of squat. Every workout has atleast 3 if not four leg exercises in it… That MOT plan that Rick Gray has available has realy SHOWN itself worthy…. Im at the end of only my 3rd week and WOW!!! WOW!!! WOW!!! Between that and a few tips from you and you too Vince, have realy been quite rewarding to say the least… I pray the funds for that 21 day program you guys just released comes soon????? With that I’m out. Ike
Arif
Lee, thanks for this tip. Through the 21 day Fast mass program I did experience the awesome results of a strong leg and back workout – and that was once a week. And I have just started a program with legs and abs twice a week (just started meaning I’ve only done them once and I’m about to do the second round). But like a couple of others who commentd here, the aftermath of the leg workout is torture. When I walk I feel like the terminator; not Arnold, but the mechanical robot in which each each muscle engages individually in a kind of stiff jerky movement. And it hurts. And sitting down and standing up are also painful. Any hints on this? I’ve tried ice packs, epsom salt baths, and yesterday I took ibuprofen.(But I do feel my muscle is getting super dense, and I’m maintaining flexibility through stretching and cardio!)