As with all of your body parts, when you’re training your legs you should make sure that you know what your goals are. There are a lot of exercises that will give you a great workout, but they might not give you the results that you’re looking for.
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For example, deadlifts are an excellent workout for your legs and for many other parts of your body. The fact that a lot of different muscle groups are involved can be a bad thing though, especially if size is your only goal. The best leg workouts for mass isolate the individual muscles. Here are a few good exercises that you should include in your routine.
Leg Extensions
To start seeing some serious gains in your quadriceps, leg extensions should be incorporated into your workouts. These are done at a leg extension machine. All you have to do is sit back in a slightly reclined position, and extend your legs outward from the knees. Be sure to set the weight is set to something that will give you a challenge. When using machines, you don’t have to worry about keeping the weights balanced like you do when you’re using dumbbells and barbells. Since stabilization isn’t an issue, you can generally lift heavier weights with machines. Remember this when you’re setting the amount of weight that you’ll be using on the machine. Do 3 sets of 8-12 reps.
Lying Leg Curls
To balance out the work that you do on the front of your legs with your quads, you’ll want to work your hamstrings. This is one of the best ways to do that. While lying at the leg curl machine, you’ll basically do the opposite of a leg extension. You start with your legs extended and bend from the knees to lift the weight. Once again, do 3 sets of 8-12 reps.
Seated Calf Raises
Skinny calves are a problem for a lot of people, and this exercise is an excellent way to fix that. You simply sit at a seated calf raise machine and raise the weight by going from flat-footed to being on your toes. This exercise is great for building mass because it does such a good job of isolating the calves. Do 3 sets of 10-14 reps.
Getting bigger legs doesn’t have to be a very complicated process. As a general rule, look for exercises that isolate the muscles that you want to grow, and you’ll start to see an increase in your mass. You can add some functional movements too, but isolation should be your main goal.
