5 Move Legs Workout for Mass
Hey guys today to take you through an awesome (Legs Workout for Mass) leg workout the workouts going to aim to a start with the calves because it’s an often neglected muscle so I’ve chosen to prioritize it by putting it first at the beginning of this workout from there we’re going to move on to leg extensions and then moving on to pre exhausting the quads hitting some pause squats and then finally finishing up with some cable stuff like a deadlift now that we’ve given you the rundown and what we’re doing today let’s go get after it ready to get after some legs yeah.
Standing calf raise
So for our first exercise today we’re going to be doing standing calf raise we’re going to do five sets of approximately 15 to 20 repetitions we’re going for a full stretch and a full contraction when doing the reps you’ll see me and Lee as we perform them the top of the rep it’s almost like a double clutch we’ll get up there as high as we can and then we’ll really squeeze and maybe only get an inch higher but we’re still really really forcing the issue we’re forcing the contraction at the end of the rep third quarter end okay so you’re gonna notice that when he gets to the top of the moving stall for a second then it gets another little pop out of that that’s to get that extra little bit of contraction you know which really a lot of times makes a difference between a good side and a bad set when you’re doing a standing calf raise you’re training your gastrocnemius which is your calf muscle the muscle that people typically think your entire calf is in order to keep the effort on the gastrocnemius.
You’re going to want to do a couple things first you’re going to keep your quads tensed what that’s going to do is it’s going to keep your legs straight and then also at the same time you’re going to want to keep your glutes contracted what that will do is it will completely isolate the calf as well as take the ability away for you to bend the leg and shift the focus from the gastrocnemius to other parts of the calf you’re going to notice that he’s very controlled through the full range of motion very very important especially if you’re handling heavier weights when you come down to the bottom not to hyperextend because you get to end up wrecking your Achilles tendon there when you factor in the Pacer moving at there’s not a lot of time for recovery so really starts to get to be a pretty severe burn it’s not comfortable but it shouldn’t be comfortable you know you’re trying to make the muscle adapt to something if it was easy it wouldn’t need to adapt all right one more set okay let’s go so what’s next let’s move on to seated cats.
Seated calf raises
let’s go get them like I stated previously when you’re doing standing calf raises you’re trained in the gastrocnemius whenever you move to a seated calf raise and you put a bend in the leg you’re actually using your soleus muscle the soleus muscle runs underneath the gastrocnemius and so when you have that very developed it actually makes your calf pop out farther and makes you look like you have much bigger calves so it’s imperative you develop both the gastrocnemius and the soleus equally when he first started out his calves were probably about this big round okay and and so his calves were his strong suit but he identified that early on and he prioritized his calf training and as a result you know within a year he had literally put almost two inches on his calves so it was just an amazing transformation you know it just came from prioritizing it and one more thing that you’ll see me do that I’ve just kind of done over the years is a I really don’t like to hold on to this I actually almost hold on to the seat behind me or just kind of keep my hands in front of me somewhere a it allows me to not pull on this and cheat like most people do and be it kind of cuts you have a straighter spine and really gets everything in line to be able to push and get you really rigid and lock them you know in the old days when you were competing you could get away with having skinny calves but not anymore and a a well-developed set of calves like Hunter has really sets off to physique alright two more sets to watch that’s it all rights to it rights governor that’s what the pepper my mother good one yeah come on there you go good all right what’s next move on to some leg extensions wait the quads uh let’s go get I’m going to waddle over some things to keep in mind.
When you’re using the leg extension machine is to really get yourself set up in a proper positioning both with the pad and the back of the bench first most leg extension machines these days do a pretty good job of telling you that your knee needs to be in line pivot on the leg extension machine that’s absolutely correct you want to ensure you have the pad brought up enough to where you’re firmly seated with your butt planted and your back able to be flat and not rounded another thing is you really want to make sure you don’t have this set too far back I know a lot of people like it’s a full range of motion no it really isn’t it’s putting an extraordinary amount of stress on your patellar tendon and it’s taking almost all the stress off your quads whenever you get completely wrapped back there something I show a lot of people whenever they’re learning how to do their leg extensions as I make them put their fists or I’ll put my fist in between their legs right here and I’ll make them actually kind of squeeze the fist with their legs what that does is it keeps the quads both faiths tip and firing the same does it feel under yeah good think of this almost as a concentration curl the equivalent of a concentration curl for your thighs good.
Legs Workout for Mass
We want to keep your toes straight up and down throughout the rep both the top and the bottom keeping them top facing up at the top of the rep will ensure the entire quads equally contracted and not stressing the knee or the fastest or the lateralis muscles more oh yeah I’m gonna be waddling here definitely really important that while you’re training your legs you stay stretching throughout really get stiff with all the blood flow and all the work you’re doing if not oh that’s why I’m not sure by her come on good one good couple of things to keep in mind whenever I say pause squats we’re not going to be sitting in the hole for forever what we’re using the pause for in this workout today is to completely take away the stored energy and momentum that you have you’re not sitting in the hole for three or four seconds you’re going to get down there you’re going to be down there for maybe a second and then you’re going to explode out of the hole alright guys so this first set that we’re going to do is going to be a little bit lighter of a set.
Four sets and 10-12 reps
We’re still going to consider it a working set though couple things to keep in mind when squatting you’re gonna want to keep a big chest a flat back and you’re going to push from your heels and have a base about as wide as your shoulders whenever you get set up on the squat you want to have your arms as close as you can possibly have them together while still having the bar low on your trap shelf what that’s going to do is it’s going to create the most rigid upper structure you can have you’re going to be really locked into place and ready to squat they’re going to play that you know I think that the most important role of a spotter is safety first obviously but a spotter also adds a dimension of feedback during the set so in other words this is a person that can help to correct minor variations in your form obviously add encouragement and then in the unlikely event that they get in trouble to help them up out of the hole one other thing that I would like to point out is that if if you look at his feet he’s shifting his weight back on his heel so he’s pushing through his heel and a lot of people don’t do that and they they push from the front of the foot which naturally throws you forward nice job one more we’re just gonna leave it at this catching breath oftentimes we get asked well how long should you rest in between sets of squats well you go by the clock but really the best way to go is just by your breathing once your breathing is normalized then it’s time to go to the next set I feel it yeah good all right good powerful yeah all right get some blood in those things don’t you oh yeah all right let’s get you our breath we learn the stiff legs.
Cable stiff-legged dead-lift
last exercise today is going to be a variation of a stiff like a deadlift using a rope and a cable what this allows us to do is take some of the stress off the lower back and keep constant tension both on the glutes and the hamstrings as well as allows for even bigger pinch than you get from a traditional stiff like a deadlift so let me show you what it looks like a lot of guys will basically spend all of their energy doing their quad work you know working on their thighs then they’re exhausted by the time that they get to their hamstrings you know with very little left you know so I think that it’s definitely been an area that’s been overlooked I think that for balance like development you have to have great hamstrings to go with your quads definitely yeah so as you can see whatever you’re doing them it really allows you to get a good stretch and then being a cable it really allows you to pull through and have tension throughout the whole motion good under you’ll see it is top of every rep you really want to get a good squeezing contraption boathooks your glutes and your hamstrings all right let’s knock out this last set alright guys. Thank You >>