Leg & Booty Building

Leg Day.

So I promised my first post would be a fitness one, and what better place to start than with sharing my leg routine.. Because, well who doesn’t want a great ass and legs?

The dreaded ‘leg day’ workout right? Wrong! Training my legs (and ass) is my absolute favourite, sure it’s a killer, but the battle truly is getting your mind right. After sitting in work all day and then trekking 3.5km through Dublin city to the gym leg day can seem daunting, but nothing is more motivating than seeing results and making progress.

Now I am NOT a personal trainer, but I do have a lot of friends/colleagues/family asking me what workout I do or asking me for training tips. So I’m just sharing my own experiences and my own leg routine that I have found works best for me & if you want to try it and see if it works for you also then that’s great, but remember everyone is different so you really need to experiment and find what’s best for YOU. That’s why I’m going to give you my own routine, and then I will tell you WHY I do it this way, so you can use my workout and instructions as a starting point for building your own.

 

The Routine.

Hip raises   3 sets of 10 reps.

Squats    5 sets of 5 reps.

Deadlifts   5 sets of 5 reps.

Sumo Squats   3 sets of 10 reps.

Romanian Deadlifts  3 sets of 8 reps.

Walking Lunges   3 sets of 12 reps.

Leg press   3 sets of 10 reps.

Calf press machine   3 sets of 10 reps.

Cable glute kickbacks    3 sets of 10 reps.

On exercises where i am doing 5 sets of 5 reps i am using a heavier weight, where as on sets where i am doing higher reps, i am using a bit of a lower weight.

 

Progressive Overload.

Now when weight lifting, if your coming in session after session and continually lifting the same size weights, your muscles aren’t working any harder so they aren’t going to get any bigger or any stronger. The key is progressive overload, which basically means you need to keep lifting heavier and heavier weights and force your muscles to adapt in order to make gains. Simple!

 

Form.

One thing I will say is, form is everything. Do not let your ego get in the way and start trying to lift heavier than you can handle and sacrifice your form, I can’t stress enough how important this is. It’s better to have perfect form on a lesser weight than to be lifting heavier than you can manage with bad form, It can cause injuries and can be very ineffective. But on the other hand, make sure you are pushing yourself, you’d be surprised what your capable of.

 

Big Compound Movements.

When planning my routine I make sure I always have a variation of quad focused, hamstring focused, & single legged movements. Often people will focus too much on one muscle group causing an imbalance which if not careful can cause some serious injury in the long run.

As you can see from my routine I don’t use any isolation exercises on the legs, I make sure to always use a variety of compound movements that recruit all of the leg muscles. So even if I am doing a standard squat which is quad focused, I am still recruiting the hamstrings & glutes in to perform this lift. I’ve found I started seeing so much more improvement in my legs and they started growing so much more since I started working out this way rather than doing more isolation movements & the main thing is I’m getting so much stronger!

 

Hitting all of the muscles fibres.

Now with a lot of these big movements, you can change the main muscle focused on or the fibres used for the lift by slightly adjusting the position of your feet or by where you are placing the load of your weights.

For example – single leg movements are great for recruiting in those hard to train/easy to miss muscle fibres on the hips and thighs.

Or when doing dumbbell walking lunges the main muscle recruited is the quads, however if you want to place a bit more focus on the hamstrings and glutes, you can place a barbell across your shoulders instead of using the dumbbells.

 

The Glutes.

I always do my hip raises with a barbell at the start of my workout, this really gets the glutes warmed up and will enable you to squat heavier. Then I make sure to finish off my routine with another glute exercise, there are a few variations of the glute kickback but my personal favourite is using the cable machine and looping my foot in the bottom, I finish off my routine with 3 sets of 10 to get that extra burn.

 

So that’s it my first fitness post, I’d love to hear what you think, I tried to make it as clear and informative as possible without getting to boring or complicated. Feel free to message or leave any comments and let me know if/when you’ve tried it..

You now have all you need to put together a great leg workout. But me telling you its a good workout means nothing though does it. The proof is in the pudding!  

 

alegs.png

Also would like to say a massive thankyou to my strength coach Shilo Ramdin, we set some new goals tonight after leg training and i can’t wait to start smashing them ! Check out his instagram – @shiloramdin

I’m going to give you a link for a great website which has all of these exercises and videos with instructions on how to perform each one. Also feel free to message me –

http://www.bodybuilding.com/exercises/?

 

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