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Nothing gets attention like a great pair of muscular legs, that’s why you see people at the gym putting in many hours to gain leg muscle and tone their quads and hamstrings. One of the reasons people love leg workout programs is that they find themselves pushing some heavy weight in comparison to the average upper body workout, this is because your legs are extremely strong, as they carry you entire body weight on a daily basis. This said the key to developing muscular legs is to go really heavy and be patient as it may take several months to see results, but as the old saying goes “Rome wasn’t built in one day”.

Generally speaking, exercising your legs is a tiring process, especially when you go heavy on the weights; this said it is really important to take minimum of 90 seconds rest between sets in order to let some oxygen back into your muscles (getting them ready for another set). You are going to want to stay in the rep range of 8 total reps each set, of course the eight rep being close to failure as well as remember to only perform this workout once every 5 days in order to give your legs the time the need to recover and grow.

The Leg Workout

Exercise #1 – Hack Squats – 3 sets x 8 reps – Heavy Weight
Exercise #2 – Hamstring Curls - 3 sets x 8 reps – Heavy Weight
Exercise #3 – Leg Extensions - 3 sets x 8 reps – Heavy Weight
Exercise #4 – Dumbbell Lunges - 3 sets x 8 reps – Heavy Weight
Exercise #5 – Standing Calf Raises - 3 sets x 8 reps – Heavy Weight
Exercise #6 – Smith Machine Squats - 3 sets x 8 reps – Heavy Weight

Due to the fact that this is a really hard routine, you will need to warm up properly, usually this is a 10 minute light stationary bike ride. You will also need to stretch for a minimum of 15 minutes, focusing on all you leg muscles, quads, calves, hamstrings, groin, etc…. This will keep you from getting injured as well as keep you back healthy as often enough tight hamstrings can cause back problems.

Eating to Build Muscular Legs

So you have just finished your workout, now its time for a much deserved protein shake and a pear, as well as drink at least 1 liter of water in the hour after because these items should be consumed immediately after you workout is done as your legs are going to be screaming for a good amount of protein for recovery. Another diet tip is to eat a cup of cottage cheese with half a whole grain bagel 60 minutes before your workout as this will make sure you have the proper nutrients before your workout.

Your legs are a huge and complicated muscle group, this said you are going to need to make sure that you are following a proper diet plan so that you can properly gain muscle and recover. This means eating at least 6 small protein and nutrient rich meals a day, aiming for 30grams of protein each meal. This could be eight boiled egg white, toast and a glass of orange juice in the morning, a huge chicken salad with a side of whole wheat bread for lunch, or a nice steak and side of broccoli and sweet potato for dinner, the main thing is that you are eating healthy.

Follow this workout for periods of 6 weeks at a time in order to get some amazing muscle building results, and always remember that it may take time, but with persistence you will get to your goal of having a toned pair of legs.