Fitness

Legs Day

Legs day is by far the most passed up muscle group by men.  Most men go to the gym just to get big arms and a big upper body to impress.  The fact is that working your legs out helps with every other muscle group in your body.  Women go to the gym for legs most of the time so this isn't pointed at you at all, but men need to pay attention.  Working your legs out actually releases more testosterone and growth hormone.  The reason is because the your legs are your strongest muscle in your body, so you they have the most muscle mass which means you use more weight, and the more weight you use the more your body needs to produce that testosterone to lift it. That testosterone and GH going through your body will help you with lifting other muscle groups. 

 

Now to start with the work outs them self. Always make sure you stretch your legs and back out on this day. With all the weight you can put up on legs you want to make sure you don't pull something while having all that weight up. Lets start with barbell squats, 7 sets 3 reps of heavy weight. This not only works every muscle in your legs but your back too. Here's the picture to show you how to perform this exercise:

                                                                                                                                   

Next you can do leg press. same sets and reps as squats. This workout will get your upper leg very big and it develops power in your legs (for those of you who are looking for explosive power). This is how you perform the range of motion on this exercise:

                                                                                                              

Your final exercise can be leg extensions. Leg extension's are my favorite leg workout.  They give you that crease down the middle of your leg which I love.  For leg extensions your will do 3 sets starting with 12 reps then to 10 reps then to 8 reps. I do high reps medium weight so you can cut them up even more. Here is how you perform this work out:

                                                                                                                            

O'Hearn, Mike. "Mike O'Hearn's Power Bodybuilding: Leg Workout." Bodybuilding.com -. BodyBuilding.com, 16 Nov. 2011. Web. 13 Feb. 2013. <http://www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html>.

 

 Mack, Sean. "The Purpose of Leg Press Exercises." LIVESTRONG.COM. How Health, 28 Mar. 2011. Web. 13 Feb. 2013. <http://www.livestrong.com/article/405577-the-purpose-of-leg-press-exercises/>.