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Bodybuilding Leg Routine



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Leg Workout Routine for Bodybuilding


Training your legs like a bodybuilder starts with a mindset that recognizes the need to train your whole body in order to keep it balanced. There are too many weight trainers found at any gym where the men only want to train their upper body.

This is not what bodybuilding is all about because balance, proportion and symmetry are the key motivation that drives any competitive or non-competitive bodybuilder. Training your legs will not only put on muscle on your lower body but it will also increase your ability to hold more muscle all over your body.

We all have genetic weaknesses and training your legs, just like any other body-part, should be divided into knowing and training your weakest leg muscle groups first and then moving on to the second weakest and to finish your workout with a few good sets on your strongest body-part in your legs.

For example if you have very weak hamstrings or calves then you could even consider devoting a whole workout to them only however training them first will also help a lot. For example if you have weak calves you could split your workout into arms, legs, chest, back, shoulders and calves on the fifth day.

When training legs you are going to need reps to pump the blood into your lower body and not just reach the point if failure after only 6 or 8 reps you need to up the intensity a bit and look for 12 or even 20 reps. This would include all the legs on the lower body hamstrings, glutes, quads and calves.

Below is a sample workout taken from a very advanced bodybuilder who has been training hard for over 20 years. You will notice that he uses high reps and always works his weakest body-part first and only doing squats at the end of his workout which is something that most beginners ignore completely.

Unilateral Standing Leg Curls 4 sets of 12-15 reps
Lying Leg Curls 4 sets of 15-20 reps
Stiff-Leg Deadlifts 4 sets of 15-20 reps
Walking Lunges 3 sets of 40 yards
Leg Extensions 4 sets of 20, 15, 12, 12 reps
Squats 4 sets of 20, 15, 12, 12 reps
Leg Presses 4 sets of 15-20 reps


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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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