I had a killer leg workout this morning. I’d like to cover a few aspects of this workout that I feel are crucial for building muscle.
Leg press, squats, and boosting test. Leg press and squats, not in that particular order, are hands-down the best exercises for overall leg development. They work your quads, hamstrings, glutes; everything.
They’re also great exercises for overall muscle mass. Especially squats. I throw leg press in the equation of leg exercises because you can typically go heavier of those. And that leads us into the boosting test part.
Testosterone and Muscle Mass
It goes without saying that boosting test is the key to building muscle mass. We all know that. And where there are a few different ways to increase testosterone, lifting heavy weights is the most natural means of doing so.
Putting your muscles under the stress of heavy weights triggers this effect. And you’re probably able to lift more overall weight with leg press and squats than any other exercises.
Leg Press for Boosting Test
I know many prefer to do squats first in their leg workouts. But I actually do my leg presses first. There are a couple of reasons for this.
Leg press allows you to thoroughly warm up your quads for your leg workout. I personally do far more sets for leg press than any other exercise. Leg press doesn’t put pressure on my lower back like squats and some other exercises do. Also, high volume workouts have proven to build bigger legs for me.
Doing leg press first also forces me to focus more when I get to squats. This is important for me due to my lower back issues. So if you have the same troubles I do, try doing leg press before squats.
Side Note: Although you can typically move a lot of weight on the leg press, don’t sacrifice this for proper form. In other words, don’t be one of those people that fills each side up with 45 lb plates only to go a few inches down. Do full reps, or at least go parallel. Otherwise, it’s not a true rep.
Squats for Boosting Test
Squats are said by many professional bodybuilders and athletes to be the king of all exercises. They’re right. Squats will increase overall muscle mass like no other exercise (the same is true for deadlifts).
The movement of squats alone is enough to trigger the increase in testosterone. It requires several muscles as well as your core. It’s the perfect exercise for boosting test.
One thing I will say about doing squats is that it’s imperative to have proper form. Your lower back can take a beating here if you’re not careful. On that note, never round your back. If it’s too heavy to squat properly, simply reduce the weight a little.
My Leg Workout
I want to put it all together now by posting this mornings leg workout. I’m already starting to feel sore from it, which is awesome!
- Leg Extensions
- 4 x 20
- Leg Press
- 5 x 12-15
- Leg Press (close foot-stance)
- 4 x 12
- 4 x 8
- Leg Extensions (single-leg)
- 4 x 12
- Hammer Strength Leg Curls
- 5 x 15
Sometimes I’ll start with leg extensions to warm up. Here, I did 4 sets of 20 reps, progressively going up in weight a little each set. You’ll also see something unique about leg press. I did two types. I started out with a normal foot-postilion. I then moved on to a close-stance (you definitely need to lighten the weights for this position). This really targets your outer quads and gives you that quad-sweep.
By the time I got to squats, my quads were super pumped. This forced me to use extremely good form and I felt every rep for squats. In other words, I was maximizing the muscle contractions rather than just going through the motions.
Train with Passion,