Having great legs whether you are male or female is truly awe inspiriring. Buliding great legs is very hard work. Genetically gifted people with great leg structure will have an easier time. Check with a physician to see if you are physically capable of training this hard. The legs are your largest body part and and needs to be attacked from all angles. In my experience in training legs I had to learn some lessons the hard way. I am going to give you a bit of a twist on warm ups so you can sit in a chair without knee pain. Let's start:
Leg Curls: I learned by starting with leg curls I could warm up my knees better before lifting heavy weight. Using a leg curl machine start by doing a set with a weight that you can do 15 repetitions with, then, 10-12 repetions increasing weight, then, 8-10 repetitions with increased weight. Position your toes in, toes out and toes straight.
Leg Extentions: For warm up purposes I also do leg extentions before any heavy lifting. Seated leg extention. Do 1st set with a weight you can do 15 repetitions, then, 10-12, then, 8-10 increasing the weight each set. Again position toes in, toes out, toes straight.
Squats: This is one of the best execises to do for strength, size and shape. Squat rack: Start with a weight that you can perform 15 repetions with, then 10-12, then, 8-10, increasing the weight each set. This exercise needs to be done correctly to avoid injury of the lower back. Balance yourself and keep your feet straight about shoulder width. Full movement.
Leg Press: On the leg press machine again do a weight that you can do 15 repetitions, then, 10-12, then, 8-10. Position your toes in, out, and straight. Full movement.
Hack Squat: On the hack squat machine do a weight you can do 15 repetitions with, then, 10-12, then, 8-10. Half movement.
Calves Seated: On the seated calf machine use a weight you can do 15-18 repetions with all three sets. Calves are used everyday and are harder to stimulate. Toe positions, in, out, and straight.
Standing Calves: Standing calf raise machine use a weight you can do 15-18 repetions all three sets. Toe posititions in, out, and straight.
To build mass you must eat appropriately using nutrient dense nutrition. To use this routine for shaping Lower the weight and Raise the Intensity with shorter rest periods. As with all routines when beginning you need to consult a proffssional trainer to help set up your routine. Thanks, Reid.
