The Best Leg Workout Routine for Building Mass & Hypertrophy
Most people have only one goal when working out: building muscle. But the methods used to achieve that goal can vary widely. To help get you on the right track, it’s a good idea to stick to one that works, like the hypertrophy leg workout. Not familiar with the overgrowth strategy? Here’s a quick primer.
Three key factors are needed for any overgrowth routine to provide benefits:
- Quantity: This refers to the total number of sets (and cumulative reps) of work a muscle does in a workout or in multiple workouts.
- Intensity: The amount of load a muscle has.
- Mechanical stress: This refers to the amount of time a muscle spends under tension during its functional range of motion. Doing so requires a closer look at muscle action within the body and prioritizing exercises that challenge the muscles through as much range of motion as possible.
For lifters with a solid fitness foundation, the best way to reap hypertrophy benefits is to zero in on different areas of the body with specific workouts tailored to each area, known as isolation training. Isolation training allows you to spend all of your time in the gym giving a muscle group the pump of its life. Done correctly—and a . Supplement with a healthy, protein-rich diet—complete with a calorie surplus—your body will respond by developing muscle.
Here, I have applied the Hypertrophy workout method on your feet. Read on for the best hypertrophy leg workouts, and get ready to grind.
The Best Hypertrophy Leg Workout
- A Front Squat x 5 (Five Sets): The front squat has an edge over the back squat when the goal is quad development. Since the weight is in front of the body, the spine can stay more straight during some heavy lifting (which is why we chose this versus the goblet squat variation, which is great, but generally not limited to how much you can lift). ) A longer spine allows for more depth, which means more flexibility in the knee joint. Since the quads are the knee extenders of the body, front squats will really work them.
To get the most out of this move, try using 3- to 4-second eccentric (lower) steps, and rest 2 minutes between rounds. For an extra hit in the quads, lift the heels up onto plates or wedges.
- Comment: Perform B1 and B2 as supersets for 3 rounds. Rest 2 minutes between rounds.
- B1. Walking Lunge x 20 Strides: In walking lunges, loading is less important than execution. You can use a pair of dumbbells, a barbell loaded onto the back, or a kettlebell held in a rack position. However, progression is non-negotiable: each has to be lengthy. With each step, the knee of the trailing leg should drop just one inch off the ground, and the knees should remain straight ahead, without dropping toward the midline. Also, avoid pausing between steps to complete the hip extension.
- B 2. Eccentric Nordic Curl x 6: Find a padded surface, such as some mat placed on the ground. (This will be for your knees and shins to rest on.) Secure the feet under an immovable object. It is best if the feet have a bit of freedom to move when the heel is secure. Lengthen the knees and keep the hands near the chest. With your hamstrings firmly in place, slowly lower yourself toward the floor. Do not hinge too much at the waist – this is a movement that should change the angle of the knee joint, not the angle of the hip joint. Aim for a 4- to 5-second eccentric phase, and descend into a pushup position. Support yourself back to the top (you can use your arms to help), and repeat. This will eliminate your hamstrings.
- Comment: Perform C1 and C2 as supersets for 3 rounds. Rest 90 seconds between rounds.
- C1. Dumbbell Romanian Deadlift x 10: We’ve worked the hamstrings in isolation as the knee flexors with Nordic curls, but they play a more important role: hip extension. Deadlift patterns that involve hinges at the hip will enforce this, and the RDL is great for reaching this muscle group. Remember: The Romanian deadlift requires straighter knees than the normal deadlift, so keep a flat back and really work to feel a bigger stretch in the hamstrings on each rep.
- C 2. Seated Leg Extension x 12
- D. Finisher: 2-Minute Leg Press Challenge: It’s pretty straightforward: You’re going to do leg presses for 2 minutes straight. You can rest at any time during the 2 minutes, and the clock is always on. Use a weight that’s comfortably light (a 200-pound, able-bodied person should probably go for 1.5 to 2 plates per side). In this challenge, put your feet down on the platform to emphasize the quads. It’s okay for the heels to come off the platform a bit on each rep.
The goal is to perform as many upright, full range of motion reps as possible in this time period, with the least amount of time spent. Aim to maximize the number of reps in a row in a given burst. After the first 45 seconds, you will definitely feel a burning sensation. Do just one set of this move, and use it as a way to increase your metabolic demand—and set the tone for the rest of the day.
The Site cannot and does not contain fitness, legal, medical/health advice. The fitness, legal, medical/health information is provided for general informational and educational purposes only and is not a substitute for professional advice. Accordingly, before taking any actions based upon such information, we encourage you to consult with the appropriate professionals. We do not provide any kind of fitness, legal, medical/health advice. THE USE OR RELIANCE OF ANY INFORMATION CONTAINED ON THE SITE IS SOLELY AT YOUR OWN RISK.DISCLAIMER