Today is LEG DAY and if you are the kind of person who skips legs…I think I know why. You see, I think most people skip leg day because their workouts are too overwhelming. Most leg workouts I see have about 6 – 8 exercises of 4 – 5 sets each and for the average person, that’s a daunting task. So today, we’re going to greatly simplify things and go over the ONLY TWO exercises you need to grow your legs!
Exercise #1: Barbell Front Squat (4 Sets: 20 Reps & 4 Sets: 8 Reps)
This is going to be a QUAD focused movement. But in order to maximize this exercise, here are a few key components you need to focus on.
TIP #1 – Understand The Rep & Set Scheme – What prevents most people from building impressive legs is that most lifters do not mix volume with intensity. Every set is heavy weight and low reps. That’s why I want you to start with 4 sets of 20 reps which will DRASTICALLY increase the squatting volume and then proceed straight into another 4 sets of 8 reps where you’ll be boosting the intensity through lifting heavier weights.
TIP #2 – Assist Yourself If Needed – the front squat is a very demanding exercise and the intensity is greatly increased if you have poor flexibility. So here are a few tips to help you get better with the movement…
If ankle flexibility is limiting your DEPTH, you can stand on a few plates to help you not only go deeper, but also keep your torso upright. You can also wear Lifting Shoes if you’ve got them!
But if HOLDING onto the barbell is what’s preventing you from having proper form, you can either use a CROSS GRIP or stick with the traditional grip, but work on your flexibility. If you have WRIST PAIN, it’s not your wrist flexibilit, it is your LATS. They’re tight and are pulling your elbows DOWN. So before and in-between all your sets I want you to stretch each lat REALLY good for about 15 to 20 seconds. If you do this, you’ll see a HUGE leap in your flexibility and ability to front squat comfortably.
TIP #3 – Keep Your Spine Neutral – That means do not look down or up. Look straight ahead! Also, don’t let your upper back round over. Keep your chest up and feel your mid back burning! You want everything to stay in line and remember that the more upright your torso is, the more quad-focused the squat will be. The more you start leaning forward, the more your glutes will be engaged and that is not the goal of this exercise.
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LEGS: The Only TWO Exercises You Need For Growth! | GUARANTEED GAINS!
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