Best Leg Workout Routine for Mass
Building a massive set of thighs with huge calves comes from starting with good genetics and lots of sensible hard training. But that does not mean that if you are not blessed with genes for big legs that you will never develop them like Branch Warren or Mustafa Mohammad did.
Using a 3 day split routine is the best way to start as when you train like this you can spend a day concentrating on only blasting your legs. You first need to familiarize yourself with the basic anatomy of the leg and the lower leg. The group of hamstrings are broken up into different muscles with different origins and insertions the same as the quads and the calves.
Just like Dr. Squat (Fred Hatfield) proved many years ago when you can do a full back squat correctly you will immediately be able to increase the amount of growth hormone stimulated and increase your core strength. It is not called the king of bodybuilding movements for nothing, it works.
Deadlifts and the many variations will isolate the biceps femoris or the hamstrings and the best variations of a deadlift are the regular deadlift where you isolate the quadriceps and glutes, hitting your hamstrings to a much lesser degree than other movements like the stiff-legged deadlift.
The Romanian deadlift as well as movements like good mornings will isolate the hamstrings and the glutes with very little action directly on the quads. If you squat with your heels slightly raised it will isolate the quads a bit more directly than doing a normal flat back squat.
The Bulgarian split squats with the back foot being elevated onto a bench will be able to isolate both the front and the back of the leg hitting the vastus medialis, hamstrings as well as the glutes. There are countless movements that you can do to isolate the legs that include isolated movements like leg extensions and leg curls as well as seated and standing calf raises.
Let us continue to assume that you will chose the 3 day split routine so that you can do a leg workout only for two days of the week you do a 3 day split routine. If we want to increase the size and the core strength that you have so that you can slowly increase the weight that you lift then you need to make sure you are doing low reps.
The following is a suggestion for training legs twice a week.
Leg Day 1:
Full Squats 6-8 Sets of 3-5 Reps
Split Squats 3-4 Sets of 6-8 Reps
Glute-Ham Raises 3-4 Sets of 8-10 Reps
Leg Day 2:
Snatch Grip Deadlifts 6-8 Sets of 3-5 Reps
Front Squats with elevated heels 3-4 Sets of 6-8 Reps
Split Squats 3-4 Sets of 8-10 Reps
You will see that calf movements are excluded from this leg workout which should always end any leg workout with both seated and standing calf raises for 4 sets of 15 to 20 reps each so that you really feel the burn and start to develop some separation to your calf muscles.