A lot of exercisers ignore their legs in favor of building powerfully muscled upper bodies. However, for balanced muscular development, you should devote as much energy to exercising your legs as your upper body. Big muscular legs also make you look strong. To build massive legs, you need to use heavy weights. Combine compound exercises, such as squats that engage all your leg muscles, with isolation exercises that work your calves and hamstrings.
Getting Down With Squats
Barbell squats primarily engage your quadriceps, with a secondary effect on your hamstrings and your calves. To perform the exercise, stand with your feet approximately hip-width apart and balance a barbell across the back of your shoulders. Keeping your back straight, lower yourself into a squat by hinging forward at the hips, pushing your butt back and bending your knees. Keep your knees in line with your feet and your heels flat on the floor; stop when your thighs are just past parallel to the floor, then push up to your starting position. Start with a light warmup set of 12 to 15 reps, then perform three to five sets of six to 10 reps with a heavy weight. The last two or three reps should make you work hard. Increase your weight once you can complete 10 reps.
Leg Press For Big Legs
Barbell squats place considerable strain on your lower back. The leg press enables you to work your legs with your back braced against a padded support. Place your feet approximately hip-width apart on the foot platform, release the safety catch and lower your knees toward your chest. Keep your knees in line with your feet and ensure you go through a full range of motion by getting your knees as close to your chest as you can. Start with a light warmup set of 12 to 15 reps, then do three to five sets with a heavy weight for six to 10 reps. The last two or three reps should make you work hard.
Hitting Your Hams
Barbell straight-back, straight-leg deadlifts work your hamstrings intensely. With your feet approximately hip-width apart, hold a barbell with an overhand grip in front of your thighs. Keeping your back, arms and legs straight, hinge forward at the hips, push your butt back and lower the barbell toward the floor. Stop when you feel a stretch in your hamstrings, then straighten up and return to your starting position. If you have lower back problems, you may prefer to do seated or lying leg curls for your hamstrings. Whatever option you chose, start with a light warm-up set of 12 reps, before doing three heavy sets of eight to 10 reps.
Don't Neglect Your Calves
To ensure even muscular development of your legs, include a calf routine in your program. Work your calves with standing calf raises. To perform the exercise, place your shoulders under the shoulder pads and stand on the balls of your feet on the calf block. Drop your weight down by lowering your heels below the calf block until you feel a stretch in your calf muscles. Raise your heels and push up onto your toes until you feel your calves contract. Do a warm-up set of 15 reps, then three heavy sets of eight to 10 reps.