Ultimate Leg Day Workout: Achieve Explosive Muscle Growth Today! (2024)

The 5 step approach to an effective leg day routine

Step 1: Carry out a proper warm-up

This step is pretty straightforward; however, far too many gym-goers fail to warm up correctly, if at all! Failure to do so will lead to an increased chance of injury and the ability to lift less during your workout that follows. A proper warm-up should effectively target your core, glutes and hip flexors. Leaving you flexible and pumped for the session ahead.

As a minimum, we recommend 10 to 15 minutes of light cardio. You could use the treadmill or exercise bike work well for this. Followed by another 10 minutes of slight to moderate stretching. It also helps to stretch your upper body as well, as exercises like squats engage muscles all across your body.

Step 2: Pre-exhaust your quads

Ok, now it’s time to move on to the heavy lifting! And here, we believe in starting the punishment right away. That’s why we recommend starting your session by pre-exhausting your quads. Leg extensions tend to work best here. It’s up to you how many sets you do/need; however, 5 is usually a good amount.

Start the first set off lightly, maybe 60% of your working weight for 10-12 reps. Increase this to 70% for the second set, 80% for the third, 90% for the fourth and 100% for the 5th. Leg extensions are great as they isolate the quads and force you to contract the muscles thoroughly. You’re now ready to move on to step 3 …

Step 3: Destroy your quads!

There are 2 main exercises here that I’m sure you’re familiar with. That’s right, squats and leg press. These 2 exercises are the staple of any good leg day, and we highly recommend starting with squats. This is because they engage so many other muscles and really force you to engage your core. 5 sets of 10 to 12 reps is a good amount.

Afterwards, your 5 sets of leg press are the best way to push your quads to the max and get everything out of them that you can. Again 5 sets is a good amount. For both squats and leg press, we recommend increasing your weight as you progress through the sets. If this means dropping the rep count as you go, that’s fine. Just focus on adding more and more plates and feeling your legs start to shake more and more after each set.

Ultimate Leg Day Workout: Achieve Explosive Muscle Growth Today! (2024)

FAQs

How do you build explosiveness in your legs? ›

Using single-leg accelerated or decelerated movements will have a direct effect on improving overall game speed, maneuverability, and an increase in functional strength.
  1. Jumping split squats.
  2. Lateral squats.
  3. Pistol squats.
  4. Weighted step-up movements.
  5. Reverse/Forward lunges.
  6. Bulgarian squats.
  7. Walking lunges.

Does leg day increase muscle growth? ›

Squats, lunges and deadlifts will help develop your hamstrings, build muscle around weak joints and help promote stability and mobility. If you are serious about building muscle, developing functional strength and reducing the risk of injury, then you need to work on your legs.

What is the number one exercise for big legs? ›

1. Barbell Back Squat. The standard barbell squat is one of the most popular exercises in the world. From powerlifters to bodybuilders and everything in between, the standard squat is a compound lift that builds leg power and size in droves, as well as increases overall strength and helps you pack on mass.

What builds legs the fastest? ›

The key to building bigger, stronger legs is to place a primary focus on compound exercises, which target multiple muscle groups at once under greater load. Examples of compound exercises include squats, deadlifts and lunges, and they're essential for building strength and muscle.

Do leg muscles grow faster than arms? ›

For example, if you regularly train all muscle groups, your arm muscles don't grow faster than your leg muscles, or vice versa. Your training routine, the amount of weight you lift, your diet, and how much rest you get in between sessions impact how fast you gain muscle.

How many times a week should I train legs for maximum growth? ›

Generally, it's recommended to train your legs three times a week, with each workout lasting 15 to 20 minutes and targeting different parts of the legs in each routine.

Do legs release testosterone? ›

Stimulates hormones

Working your legs helps to produce hormones such as cortisol, testosterone, and human growth hormone (HGH). Cortisol helps your body to respond to stress and increase fat metabolism. Testosterone helps your body to repair damaged muscle proteins and build skeletal muscle.

Which leg exercise builds the most muscle? ›

Squatting will not only help you develop leg, calve and hip strength, but also promote full-body mobility and stability. If you are looking to build muscle, burn fat, and get strong, adding squats to your weekly program is a must. Next up is the Barbell/Kettlebell Lunge.

How to make legs thicker? ›

Squats, lunges, and calf raises are great home exercises for gaining weight in your legs. If you've got a gym membership, leg presses can be a huge boost to your thighs. Diet's also super important, so make sure you go in on the protein and veggies and avoid junk meals, fatty foods, and those with loads of fiber.

How to get a crazy leg pump? ›

How to Get A Huge Leg Pump
  1. Front Squat To Narrow Stance Back Squats.
  2. Pair Posterior Work With Quad Dominant Work.
  3. Spanish Squats Through A Tri-Set.
  4. Recap.

How many reps to build muscle? ›

A moderate repetition scheme with moderate loads (from 8 to 12 repetitions per set with 60% to 80% of 1RM) optimizes hypertrophic gains. A high repetition scheme with light loads (15+ repetitions per set with loads below 60% of 1RM) optimizes local muscular endurance improvements.

What does a good leg day look like? ›

When it comes to designing an effective leg workout, simpler is better. The basic lower body movements — squats, hip hinges (deadlifts), and lunges — should comprise the majority of your programming. These movements inherently focus on the major muscle groups of the legs: the glutes, quads, hamstrings, and calves.

What muscles help with explosiveness? ›

The core of the body is referred to as the body's center of gravity. The explosive exercises develop muscles associated with the center of the body, primarily the hips and lower back.

What muscles are best for explosiveness? ›

Lower body strength is crucial for first step explosiveness. In the gym, focus on leg exercises like squats, calf raises, and deadlifts to build power in your legs, along with plyometrics to aid in endurance.

What muscle is responsible for explosiveness? ›

Fast twitch muscles are the muscle fibers that are responsible for explosive and powerful movements. These types of muscles are used when we engage in activities such as sprinting, jumping, throwing, and any activity that requires quick bursts of energy.

Do squats help with explosiveness? ›

If you compete in a sport, adding jump squats to your workout may help you develop explosive strength and speed which, in turn, may help improve your athletic performance. A 2016 study investigated the effects of jump squat training done 3 times a week over the course of 8 weeks.

References

Top Articles
Latest Posts
Recommended Articles
Article information

Author: Jonah Leffler

Last Updated:

Views: 5668

Rating: 4.4 / 5 (45 voted)

Reviews: 84% of readers found this page helpful

Author information

Name: Jonah Leffler

Birthday: 1997-10-27

Address: 8987 Kieth Ports, Luettgenland, CT 54657-9808

Phone: +2611128251586

Job: Mining Supervisor

Hobby: Worldbuilding, Electronics, Amateur radio, Skiing, Cycling, Jogging, Taxidermy

Introduction: My name is Jonah Leffler, I am a determined, faithful, outstanding, inexpensive, cheerful, determined, smiling person who loves writing and wants to share my knowledge and understanding with you.