We’ve all seen those guys that only train the upper body. For years they’ll neglect their legs, then all of a sudden – they look like an idiot…Sounds familiar?
In all fairness, even if you are training your legs, sometimes it can be hard to get results too. There’s all kinds of conflicting ideas online – do you perform high or low volume? Heavy or lighter weights etc…
Well, you’ll be glad to know we’ll be answering all these questions for you, in this article.
Check it out:
How To Strengthen Legs Quickly
How many reps for legs?
This is probably the most common question when it comes to legs. Everyone has different answers, but after doing our research – we recommend mixing it up.
Why? Answer: Japanese scientists carried out studies that included 16 male athletes, split into 2 groups.
They were examined over a 6 week period – with one group performing 5 sets of 5 reps for the whole time.
However, the second group made bigger leg muscle gains by adding a set of 25-35 reps after their normal 5×5 routine.
Bottom Line: The group performing the mixture of 5×5 with an extra set of 25-35 reps achieved the best results.
How often should I train legs?
If you don’t do your research before, it’s understandable why people believe training a muscle more frequently would lead to muscle growth.
However, there’s been more studies that suggest lower training frequency is more effective. Basically, research shows that training your legs once or twice per week results in strength and muscle gains.
Bottom Line: Training your legs once or twice per week is optimal to attain stronger (and bigger) legs.
We mentioned that you should mix up the rep ranges when training your legs. Well, this is exactly what we’re do in this workout routine.
This workout is short, but you’ll be wishing it’s over after the 1st exercise…there’s no substitute for hard-work, and this is what will get you the results you desire.
We’ll show you the best exercises to strengthen your legs, quickly, below:
Before we get into the main event, you’ll need to warm up properly – so you don’t enter ‘snap-city’ (as the Hodge Twins say…) or pull any muscles.
You can do this however you like. But we’ll give you a few ideas to get you started:
What to do:
- Rowing machine – 2 minutes steady pace
- Cycling machine – 3 minutes steady pace
1. Front & Back Squat Superset
You should be warmed up now, but if you’re blood ain’t pumpin’ yet – then perform a light set of 10 reps of front squats.
After that, you’ll be ready to get straight in. Now, this is a superset, so you’ll be performing a set of front squats before performing back squats.
After you’ve done the back squats, you’ve finished 1 superset. Complete a total of 4 supersets, and take rests between sets up to 3 minutes.
What to do:
- 4 sets of 8-10 reps front squat, with 8-10 reps back squat immediately after.
2. Romanian Deadlifts
After that superset, you’ll be sweating out – if you’re not, you need to increase the weight next time.
Anyway, this is another compound exercise (compounds help build your strength fast!).
You’ve just performed 16-20 rep sets, so we’re bringing the training volume down here. You want to lift heavy for 5 reps.
If you’re interested; the Romanian deadlift targets the lower back, glutes and hamstrings.
What to do:
- 4 sets of 5 reps
3. Hack Squat
The second to last exercise here, so you’ll be performing 6 sets overall here; 3 sets of high volume, followed by 3 sets of low volume.
What do to:
- 3 sets of 8,10, 12 reps (lighter weight)
- Followed by 3 sets of 5 reps (heavier weight)
4. Standing Calf Raises
It doesn’t take a genius to guess which muscle this exercise targets. As we’re trying to build strength here, you’ll be performing between 6-12 reps.
What to do:
- 4 sets of 6-12 reps
You’ve just smashed an intense leg session and all you want to do is throw up or sit on the couch – but don’t miss the warm down (unless you want to cramp up or risk injury).
It’s nothing big; just cycle on the cycling machine or row on the rowing machine for 3-5 minutes. Then you’re free to leave the hall of pain.
Summary of How To Strengthen Legs
We’ve just hit you with a BIG LOAD of information in this article – right in the face. So we’ll give you a quick summary before you load up the squat rack.
Key Things To Remember:
- Mix up your rep range – Studies showed that performing a mixture of high and low volume was optimal for strengthening your legs (and increasing muscle mass).
- Train legs once or twice a week – Training your legs twice a week is more than enough to achieve strength and muscle gains.
- Compound lifts strengthen your legs – Compound lifts are proven to help raise strength levels, over isolated exercises.