DO I REALLY NEED TO TRAIN LEGS???
This seems to be the thought process for most people, especially when faced with the prospect of training legs. So why should you train legs and even make them a priority?
Well to put it simply you will gain more full body muscle with leg training in your routine. Compound moves such as squats which use large muscle groups, help elevate your testosterone levels. Testosterone is the hormone that is naturally produced in your body and plays a key role in helping increase the growth of muscle mass and strength.
When you work larger muscle groups, your body requires more energy to be used than smaller muscle groups, so when hitting a huge group like the legs then you will burn a hell of a lot more calories than biceps. Training legs makes sense from all points of view when it comes to training. You will create a strong foundation and the rest of your body will be stronger.
Not only do you get stronger from leg training, but you will help prevent imbalances that often cause back pain and postural problems. By ensuring that your hamstrings are worked fully you will reduce the risk of issues such as back pain. Squats, lunges and deadlifts will help develop your hamstrings, build muscle around weak joints and help promote stability and mobility. Why would you skip these?!?
TRAINING LEGS IS VITAL, so warming them up must be kind of important too??
GLUTE FOAM ROLLING
To start you need to sit on the foam roller, easy enough now keep a tall torso with feet on floor for balance. Gently roll side to side gently pressing into the glutes. Roll a few inches at a time focusing on any tight and sore areas. Take around 30 seconds per targeted area.
IT BAND FOAM ROLLING
Position yourself at an angle on the foam roller so the IT band is making contact. The IT band spans from your hip to the side of your knee. Take your time and move gently along the band focusing on tight areas and spending around 30 seconds per side.
QUADRICEP FOAM ROLLING
You’re going to start right above the knee, roll down right to the hip area, and then back. Make sure you don’t roll over the knee, but you can roll right over the hip. Switch sides.
HAMSTRING FOAM ROLLING
If you notice any particularly tender spots as you roll, stop on them and rest for five breaths, then continue. This can help relax away any knots in your muscle. Roll the entire length of the muscle 10 times and then switch legs.
THE GOBLET SQUAT
This is a great self correcting warm up exercise, focus on controlled movement, engaging the adductors by pushing our knees and contracting glutes as much as possible throughout. You get direct feedback from your elbows signalling when you’ve hit the correct depth which is awesome for development of your squat. ADVANCED: Try and sink lower each rep and open hips as fully as possible.
Sink into a deep lunge with your hands on the ground and place your forward foot outside your hand. Lean gently to the side your hand is placed for a deeper stretch of the adductors.
After spending around 10 minutes warming up it’s time to get your training under way. The above are just guides to the areas of focus on, if you are experiencing tightness or pain in other areas speak to us and we’ll tailor a warm up to your needs.
READY TO GET SOME TRAINING DONE??
Squats (Bodyweight, Barbell or Goblet) 4 sets of 12 repetitions.
Lunges 4 sets of 10 repetitions
Leg press 4 sets of 12 repetitions
Leg extensions 3 sets of 15 repetitions
Leg Curls 3 sets of 15 repetitions
Calve raises 3 sets of 12 repetitions
Let us know how you get on…