Often, individuals decide to neglect certain parts of their body when training. Most frequently, I see guys ignoring their legs. I ask why and the common response is: “I don’t play sports anymore so I just lift to look good.” Well that’s their first misconception. A disproportional person just looks awkward and many females find it unattractive. Another reason not to ignore a certain body part, especially the legs, is that the body wants to grow proportionally. Your body wants to keep all its parts in proportion to each other. Therefore, by neglecting the legs, the upper body can only grow so much. Its growth slows down as the body’s natural response to disproportion. So, if you’re trying to gain some size, my advice is work from the ground up. Here’s a sample workout to get you started:
Squats 6 x 10, 8, 8, 6, 5, 5 — really work on your squat depth. Try to get a touch past parallel.
Romanian Deadlifts 3 x 15 — you should feel a good stretch in your hamstring while performing these and a lot of soreness the next day.
Dumbell Lunges 3 x 10 per leg — this is a nice, somewhat functional lift.
Single Leg Hamstring Curls 3 x 12 –most people have much more development in their quadriceps than hamstrings. Use this exercise to correct that balance.
Calf Raises 3 x 15-25 –feel the burn. A solid finisher to a great leg day.
Although it seems that this is not enough exercises. It will provide great benefits. Squats are the single best exercise to develop power, strength, and size. Performing big, compound lifts like this will really help your strength and size gains. I hope this workout works out great for you and don’t forget to warm up before and stretch after!
