
Balivada Sravan Kumar
ย |ย 1 minute to read
๐ง๐ฟ๐ฎ๐ถ๐ป ๐๐ฒ๐๐, ๐๐ฎ๐ถ๐ป ๐ ๐ผ๐ฟ๐ฒ: ๐๐ฒ๐๐ถ๐ด๐ป๐ถ๐ป๐ด ๐ฎ ๐ง๐ถ๐บ๐ฒ ๐๐ผ๐ป๐๐๐ฟ๐ฎ๐ถ๐ป๐ ๐ง๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ฃ๐น๐ฎ๐ป ๐ฆต๐ฆต
I received a few requests throughout these series for an article about legs and finally, itโs here. We often see weak legs among the bros (referred to as โChicken legsโ) 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 โLegsโ, These are the primary leg muscles: ๐) ๐๐ฎ๐๐๐ซ๐ข๐๐๐ฉ๐ฌ ๐) ๐๐๐ฆ๐ฌ๐ญ๐ซ๐ข๐ง๐ ๐) ๐๐ฅ๐ฎ๐ญ๐๐ฌ ๐) ๐๐๐ฅ๐ฏ๐๐ฌ Vastus intermedius, Rectus femoris, Vastus medialis and Vastus lateralis together makes ๐ช๐ฎ๐๐๐ซ๐ข๐๐๐ฉ๐ฌ. Biceps femoris, Semitendinosus and Semimembranosus together make ๐ก๐๐ฆ๐ฌ๐ญ๐ซ๐ข๐ง๐ . Gluteus Maximus, Gluteus Medius and Gluteus Minimus together called as ๐ ๐ฅ๐ฎ๐ญ๐๐ฌ. Gastrocnemius and soleus make the ๐๐๐ฅ๐ฏ๐๐ฌ. 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. ๐๐ค๐ฃ๐๐๐ง๐๐ฃ๐ ๐ฌ๐๐ฎ ๐ฉ๐๐๐ง๐ ๐๐จ ๐ฃ๐ค ๐ข๐๐ฃ๐ฉ๐๐ค๐ฃ ๐ค๐ ๐ก๐ช๐ฃ๐๐๐จ ๐ฉ๐๐ง๐ค๐ช๐๐๐ค๐ช๐ฉ ๐ฉ๐๐ ๐๐ง๐ฉ๐๐๐ก๐? Because I personally hate to do lunges. Comment below and let me know if you hate them as well.
When we say โLegsโ, These are the primary leg muscles: ๐) ๐๐ฎ๐๐๐ซ๐ข๐๐๐ฉ๐ฌ ๐) ๐๐๐ฆ๐ฌ๐ญ๐ซ๐ข๐ง๐ ๐) ๐๐ฅ๐ฎ๐ญ๐๐ฌ ๐) ๐๐๐ฅ๐ฏ๐๐ฌ Vastus intermedius, Rectus femoris, Vastus medialis and Vastus lateralis together makes ๐ช๐ฎ๐๐๐ซ๐ข๐๐๐ฉ๐ฌ. Biceps femoris, Semitendinosus and Semimembranosus together make ๐ก๐๐ฆ๐ฌ๐ญ๐ซ๐ข๐ง๐ . Gluteus Maximus, Gluteus Medius and Gluteus Minimus together called as ๐ ๐ฅ๐ฎ๐ญ๐๐ฌ. Gastrocnemius and soleus make the ๐๐๐ฅ๐ฏ๐๐ฌ. 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. ๐๐ค๐ฃ๐๐๐ง๐๐ฃ๐ ๐ฌ๐๐ฎ ๐ฉ๐๐๐ง๐ ๐๐จ ๐ฃ๐ค ๐ข๐๐ฃ๐ฉ๐๐ค๐ฃ ๐ค๐ ๐ก๐ช๐ฃ๐๐๐จ ๐ฉ๐๐ง๐ค๐ช๐๐๐ค๐ช๐ฉ ๐ฉ๐๐ ๐๐ง๐ฉ๐๐๐ก๐? Because I personally hate to do lunges. Comment below and let me know if you hate them as well.
Payal gangaramani
Hate doing lunges as well ๐...
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