Let’s begin at the beginning!
So you kill yourself at the gym, training your upper body, thrice or even 4 times a week, but you miss legs day because what harm can that cause right? WRONG!
Missing legs day will give you a dis-proportionate figure. Imagine a 42” TV placed on two thin rods. Funny isn’t it?! That is how you will look if you keep building you upper body and ignoring your legs. You will have to buy a large Tee shirt but small jeans and that can be really embarrassing.
Ignoring your lower body workout will also have a toll on your health. It is your toned legs that support the weight of your whole body. Again, imagine a 42” TV placed on two thin rods. SNAP!! Yes, the rod just broke! And if you don’t want your legs to break like that, you have to consciously make an effort to balance your workout, focusing on body structure and pain points. Condition your legs and make a strong foundation for your body.
Before you start:
- Plan your weekly work-outs for svelte legs, by answering these basic questions about yourself:
- How do I want to look?
- Which part of my body needs more attention?
- Upper body : Lower body workout ratio.
- Have a know-how of the muscles in your legs and how they compose your body. This will allow you to understand your body structure and train them accordingly.
Bust these myths and start your leg workout today!
Myth 1: My genetics do not support me in making strong legs!
Yes, we all have different combination of genes which makes us look different in structure, shape and size. But the fact that we make it an excuse to skip leg training is not justified. If your friend has genetically stronger legs than yours, then you would have genetically stronger arms.
Instead of comparing and abandoning leg workout altogether, think how it would make you look better than without working out at all. Everyone has his or her strong and weak points. Hence, stop the genes excuse and motivate yourself to do better. Every repetition you make during your leg training makes your legs stronger and seasoned.
Myth 2: Injury due to exercise!
You may feel that training your legs will lead to knee or lower back pains. But the only way this could happen is by improper training and mishandling of legs.
In the beginning, never try to train your legs without a trainer. A trainer is an expert and will direct and correct your postures, which is the main cause of injury. Once you learn the right way of leg work out, you would never pick up a leg injury.
Myth 3: Basic leg presses are enough work for my legs!
Leg extensions, Calf raises, leg presses and leg curls cannot be made primary exercises while training your legs. They can supplement the heavy Squats, Lunges, Deadlifts and Step-ups.
4 reasons why you must work your legs?
- Your lower body gives a proper framework to the upper body.
- The legs carry the weight of your whole body and when your legs are not strong enough you look less confident and brittle.
- Strong legs immune you from joint pains, osteoarthritis, rheumatics and other aging problems.
- Exercises like squats, lunges and deadlifts not only hit the quads and hamstrings but also the glutes, which is one of the biggest muscle group in the body. Training the glutes accelerates your metabolism by stimulating large muscles.
You might find leg exercises difficult and less interesting in the beginning but once you start getting the muscles, you may seldom opt out of it.
Did you know?
|Physiological process||Workout pattern||Resting period between sets|
|Sarcomeric hypertrophy||High number of sets and low repetitions||Should not exceed 2-3 minutes|
|Myofibrillar hypertrophy||Low number of sets and high number of repetitions||Should not exceed more than 1 minute|
How much is too much?
A general problem with people training their legs is either they undertrain or they over train and end up with injuries. Ideally you must train your legs twice a week.
Shock your body frequently by changing the pattern of exercise. When your body gets used to a particular flow, break that flow by switching to a new exercise.
Everything said and done, always consult a trainer before you start any kind of new workout. It might look and sound easy to try new things at home, but a trainer would know the right way of doing it, which will benefit you in the long run. Once you get a hang of it and become a pro with leg exercises, you can start training individually or hey, you can start your own training club!