25/10/2022
How to build legs
If you're rocking your whole 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 to your leg day routine.
Multi-joint exercises in which the leg is bent at both the hip and knee joints (squats, deadlifts, lunges) are best performed at the beginning of the workout. So you can fully give all your best and take more weight than if you had previously tired the 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 in such a way that the last movements in each approach are difficult. You can do the last approach until muscle failure.
Performing exercises with a working weight should be preceded by several warm-up approaches with a lighter barbell. For example, before squatting with a 80 kg barbell, you can do three sets in 20 kg increments: 5 times with a 20 kg bar, 5 times with a 40 kg bar, 3 times with 60 kg.
To avoid stagnation in training, alternate exercises periodically, and also change the placement of the legs and the position of the feet where possible.
