Legs That Will Move You
By Susie Curry
When I first began weight training, I was overly concerned
with how much weight I used. Making sure you use proper
exercise form is far more important. Use moderate weights and
feel your leg muscles work as you train them insted of trying to lift
I'm a big believer in basic movements, but feel free to
experiment with various set-and-rep combinations. Four set per
exercise for five exercises is the set/reps acheme thats works best
for my quads, hamstrings and glutes, but you may need to do
fewer or more sets to get the results you want. Be patient and see
what works best for you.
I train instinctively, so I tend to change my workouts a lot.
Admittedly, I also like to switch my exercises regularly so that my
legs will never get accustomed to the exact same routine month
after month. Changing your workouts regularly also helps prevent
Emphasizing a muscle group is an ideal way to get the best
possible muscle growth, but that's difficult to do with your quads
because most exercises are compound movements that work more
than one muscle group. Leg extensions and the Butt Blaster
machine are among the few leg and glute exercises that allow for
almost complete muscle emphsis.
When you do compound movements like squats, dead-lifts
and lunges, keep the movement controlled to maintain continuous
tension on the muscle group for maximum development. A slower
movement also allows you to concentrate on proper form.
Cheating and bad form have no place in my training.
I keep my reps pretty high when training legs.Typically
between 15 and 20. I don't necessarily increase the weight used
with each subsequent set because I'm not trying to build size and
bulk; rather, I want to keep my legs shapely and toned.y
Never underestimate the importence of stretching your legs
between sets. Not only is it important for your flexibility, but it also
enhances your muscular development and helps reduce your
changes of injury
Honestly asses your physique. What areas need the most
work? My legs used to lag behind my upper body. Although this
imbalance was primarily due to my lifelong training as a gymnast, I
had to work extra hard to bring my legs up. Experimenting to see
what worked best for me involved a lot of trial and error, but I
found that higher reps (15-20 per exercise) were better for my leg
training, though not for my other muscle groups.