RULE 1 – TRAIN YOUR HARMSTRINGS
Train your hamstrings as much as you train your quads. Perform the same number of sets for each. You don’t want over developed quads and puny hamstrings.
RULE 2 – DON’T NEGLECT YOUR CALVES
Don’t neglect your calves. You may have beautifully sculpted thighs but you’ll look unbalanced without any calf definition. And you will be the constant mockery when you wear longer shorts of ‘skipping leg day’.
Your calves are part of your legs, don’t skip them.
RULE 3 – FULL RANGE OF MOTION
Utilising full Range Of Motion should be imperative to your routine. ROM will trump simply loading the plates on when it comes to leg development. Don’t half rep, go deep, extend fully, push through your steps etc. Practice your technique with a lighter weight, refine your mobility and th
en see more progress.
RULE 4 -SQUAT OR NOT?
You can have very effective leg workouts without incorporating the squat. HOWEVER, to maximise development; free weight squats are un-deniably one of the best exercises; incorporating large numbers of muscles throughout the movement. Again, nail the technique, then move up the weight.
RULE 5 – PRE-EXHAUST & WARM-UP
Warm ups can help prevent injury. I recommend about 5 min cardio to increase circulation, warm up and mentally focus. The leg extension machine is a good pre- exhaust technique for quads to assist in development of the ‘tear drop’ muscle (Vastus Medials Obluquus) and will be best recruited in exercises that require terminal knee extension. This will assist in the base position of your squat movement.