24/11/2023
How to pump up your legs
If you're working your entire body in one workout, include one exercise for each muscle group. If you prefer splits, choose one or two options for each group and add them to your leg day program.
Multi-joint exercises in which the leg bends at both the hip and knee joints (squats, deadlifts, lunges) are best performed at the beginning of the workout. This way you will be able to give it your all and take on more weight than if you had first tired your muscles and nervous system with simpler loads. Perform single-joint exercises at the end of your workout.
For maximum muscle growth, do 3-5 sets of 8-12 reps. Choose the weight so that the last movements of each approach are difficult. You can do the last approach until the muscles fail.
Performing exercises with a working weight should be preceded by several warm-up approaches with a lighter barbell. For example, before squatting with a barbell of 80 kg, you can do three approaches in increments of 20 kg: 5 times with a barbell of 20 kg, 5 times with a barbell of 40 kg, 3 times with a barbell of 60 kg.
To avoid stagnation in your training, alternate exercises periodically, and also change the position of your legs and feet where possible.
