Workout: Legs

Today, I'm going to discuss the basics of leg routine that I believe that provide the best results in two different scenarios. The first case is if you want to develop size or mass. In regards to any body part that you're working out, I believe that rather than focusing on reps or sets, you should focus on range of motion. I've noticed that to thicken your muscles, it is best to execute reps with a smaller range of motion in order to ensure localized blood flow. And conversely, to obtain "leaner" looking muscles, reps with a full range of motion is necessary. So when completing these exercises, keep that concept in mind.

SQUATS Squatting is the most beneficial exercise that you can do in my opinion. It offers not only a balanced workout for your legs but also your back, glutes and abs. To engage your leg muscles to the full extent regardless of whether you're looking to tone or bulk your legs, a full range of motion is necessary for this exercise. All of the techniques to properly execute these exercises are located below.

LUNGE The lunge is, in my opinion, very looked over simply because more people do the more common exercises in the gym such as squats and machine presses. Lunges will emphasize and engage your butt more than anything. If you want to tighten and tone your butt, THIS is the exercise to focus on.

CALF RAISES Calf raises are also somewhat under emphasized. I believe that rather than using a calf raise machine, using your body weight or a barbell on the squat rack provides a better contraction. This exercise should be executed slowly because it is easy to just bust out some reps in five seconds but you'll be putting most of the stress on your ankle and toes. With slow repetitions you will be able to really feel the contraction in your calves.