𝗧𝗿𝗮𝗶𝗻 𝗟𝗲𝘀𝘀, 𝗚𝗮𝗶𝗻 𝗠𝗼𝗿𝗲: 𝗗𝗲𝘀𝗶𝗴𝗻𝗶𝗻𝗴 𝗮 𝗧𝗶𝗺𝗲 𝗖𝗼𝗻𝘀𝘁𝗿𝗮𝗶𝗻𝘁 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗣𝗹𝗮𝗻 🦵🦵
Balivada Sravan Kumar
I received a few requests throughout these series for an article about legs and finally, it’s here. We often see weak legs among the bros (referred to as “Chicken legs”) as legs are the most neglected body part by many. To create a proper proportion, all the muscle groups need to be equally prioritized. When we say “Legs”, These are the primary leg muscles: 𝟏) 𝐐𝐮𝐚𝐝𝐫𝐢𝐜𝐞𝐩𝐬 𝟐) 𝐇𝐚𝐦𝐬𝐭𝐫𝐢𝐧𝐠 𝟑) 𝐆𝐥𝐮𝐭𝐞𝐬 𝟒) 𝐂𝐚𝐥𝐯𝐞𝐬 Vastus intermedius, Rectus femoris, Vastus medialis and Vastus lateralis together makes 𝐪𝐮𝐚𝐝𝐫𝐢𝐜𝐞𝐩𝐬. Biceps femoris, Semitendinosus and Semimembranosus together make 𝐡𝐚𝐦𝐬𝐭𝐫𝐢𝐧𝐠. Gluteus Maximus, Gluteus Medius and Gluteus Minimus together called as 𝐠𝐥𝐮𝐭𝐞𝐬. Gastrocnemius and soleus make the 𝐜𝐚𝐥𝐯𝐞𝐬. Unlike my previous articles in this series, we need more than 2 variations to train all the leg muscles. Picture 1 shows the exercises that help us to build the quadriceps. If you are choosing the exercise from the top precedence then you may not need to train the glute muscle separately as they already get trained in a compound exercise like Squats. Picture 2 shows the exercises that help in training the hamstring. If you are just focused on gaining the hamstring muscle and not into powerlifting movements then you can just choose the leg curls. Prefer deadlift variations like stiff leg deadlift or Romanian deadlift if you want some carryover into powerlifting performance. If you are not performing the compounds like squats, to train glutes in isolation you can refer to picture 3 and add any one of the variations to your workout routine. When it comes to calves, you need to bend your knees to train the soleus and extend your knees to train the gastrocnemius. Hence a combination of seated calf raises and standing calf raises will help in the overall development of calves. Choose at least 1 exercise from each picture and hit a total of at least 15sets per week. 𝙒𝙤𝙣𝙙𝙚𝙧𝙞𝙣𝙜 𝙬𝙝𝙮 𝙩𝙝𝙚𝙧𝙚 𝙞𝙨 𝙣𝙤 𝙢𝙚𝙣𝙩𝙞𝙤𝙣 𝙤𝙛 𝙡𝙪𝙣𝙜𝙚𝙨 𝙩𝙝𝙧𝙤𝙪𝙜𝙝𝙤𝙪𝙩 𝙩𝙝𝙚 𝙖𝙧𝙩𝙞𝙘𝙡𝙚? Because I personally hate to do lunges. Comment below and let me know if you hate them as well.