With summer fast approaching a lot of us will be hitting the gym and working on our upper body for looking good at the beach. But let’s not forget that summer is also shorts weather, and this means showing your legs. This also means that with only a month or so to go for summer really kicks in it has never been more important not to skip leg day.
Don’t Skip Leg Day!
Working out is of course about feeling better both mentally and physically. You need to make goals and then strive to achieve them. The thing is too many of us are happy to neglect legs when the weathers colder and we can hide them underneath pants. The good news is there’s still time to rectify this mistake in time for summer. So let’s reap the benefits of overall strength training and grow those legs!
Rather than just giving you a list, let’s break the workout into different areas so you know exactly what muscle group your training:
✓ Calf Muscles
Calf muscles are very important for looking good in shorts. Small calf muscles are very noticeable and even more obvious in shorts.
Standing and seated calf raises are the main exercises you should be performing. Remember to focus on working out each individual leg, so you develop each calf muscle. A good way to do this is to use alternate legs, which is very easy to do on seated calf raise. It requires a little bit more balance on standing calf raise, but should be doable if you use the smithy.
The best thing to do is start heavy, going for 5 sets of 5 reps and end your session with 3 sets of 15-20 reps on a lower weight. Your calf muscles are a small muscle group and will therefore respond well to high frequency training. This also means they will recover quickly so you can train them at the end of every workout to keep them growing.
✓ Quads & Hamstrings
Your quads are a huge muscle group, so there’s no surprise that they are vital to giving your legs size. For taller people the main problem is having skinny looking legs, so make sure you’re doing leg extensions to build the muscles around your knees.
When training your quads it is important to firstly focus on isolating exercises. Leg extensions at the beginning of your workout will fatigue your quads. You should finish your workout by isolating your quads with higher reps of a moderate weight, 3-5 sets of 8-15 reps. Make sure you use a similar method when training your hamstrings. Legs curls are the best way to isolate this muscle group.
Another very effective way to develop your quad muscles is through compound lifting, which means a variety of muscle groups will work together. Squats and deadlifts should be your go to exercises
It is a good idea to alternate between high reps, low weight weeks and low reps, heavy weight weeks. This will really help to stimulate muscle growth.
Take Home Message
You should be aiming to train legs twice every week or 10 days to make your legs grow. It doesn’t matter what you wear in the gym when exercising, but shorts will give you the most freedom and range of motion. Check out Myprotein’s range of Gym Shorts for Men and Gym Shorts for Women – train hard and look good in shorts this summer!
Make sure your nutrition is right and you’re getting enough protein to make sure you recover and grow! Check out the supplements below.