It's the perfect thing for leg day and there's a huge deal with it. However, squatting for the whole year might put too much pressure on the spine. Workout 3 is a bit different and made up of two tri-sets: the first works your biceps, and the second targets your triceps. And doing supersets in a circuit with major muscles like shoulders and legs are going to help you burn fat and build muscle in the same workout. Generally, I would not use Leg Extensions and Leg Presses because they do not maximize training efficiency. Deadlifts shouldn't be included in your leg day, but make sure you include them on your back days. These muscles are located at the back of the thigh. This program includes a lot of sets, up to 5 for certain exercises, but reps are very low, usually in the 4-6 rep range. That final set should be tough and make sure you perform those last few reps slower to get that deep burn. Using Two Exercises for the Same Muscle Group: The first way is to do two exercises for the same muscle group at once. Workout of the Week is where forum members are asked to answer questions about what they think the best workouts are. No, we figured we’d go all the way with it, meaning every set is a superset. Most exercises that hit the hamstrings, except for leg curls, will hit the glutes (Gluteus Maximus and Minimus) as well. Leg Extensions are just the finishing move for your quads. Make sure you get that natural curvature as you squat, keeping a slight arch in your back, and focus on pressing the weight with your heels. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. Without and increase in overload your legs will not need to grow. A fun fact though, if it were not for the soleus muscle's constant pull you would not be able to stand up, but would fall forward. Legs are the largest and strongest muscles of the body. What is the most effective mass building leg workout that you have tried? Lunges: to stretch the inner thighs, hamstrings, and glutes. There is no real need to worry about burning more calories through weight training anyway, as your diet and cardio will easily take care of this. When performing one of these exercises, never round the back. Aspiring bodybuilder, Alan Armstrong puts together a nice shoulder superset workout using the Arnold press and upright bench dumbbell flyes. But most people can overcome their genetics and reach their goal by training hard and training smart. It should be noted that seated calf raises work exclusively the soleus muscle (see the science lesson earlier paid off). The genes may just slow down or speed up muscle growth. But first, here’s a short list of important instructions for your antagonist superset workouts. You can also do these alternating legs to target one specific leg at at a time, in case you want to have perfectly proportioned hamstrings in your legs. Now I'm not talking about going all medical on you, but instead we will stick to the basics. rest Standing Calf Raise superset with Decline Situp (weighted): 3 sets, 15 reps 2 min. Our body is composed of many different groups of muscles and each person has a unique composition of muscle tissue in their body. In the supersets, below, the first exercise should hit 80% intensity for 8 reps with a tempo, in seconds, of 2/0/2 (eccentric/isometric hold/concentric). Remember that actual growth takes place when you rest, not when you're in the gym training. The back and biceps workout split is a classic because of how well they both go together. So how do guys like Branch Warren and Mustafa Mohammad build such huge, freaky legs? This is called the isotension principle. The reason is, most people view the legs as something that is not important to train, they think that all work should be focused on only upper body. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Abdominal Work (Crunches, Weighted Decline Sit-Ups), Snatch Grip Deadlifts: 6-8 Sets x 3-5 Reps, Heels Elevated Front Squats: 3-4 Sets x 6-8 Reps, Abdominal Work (Side Bends, Leg Raises, Russian Twists), Snatch Grip Deadlifts: 5 Sets x 5 Reps @ 80%. Ride The Bike: Jump on the exercise bike for 10 minutes to get your heart rate up and get your legs ready for what they're about to go through. Sample Superset Workout Start with a Phase 2 warm-up with foam rolling and active stretching followed by core, balance and plyometric training with 2-3 sets of 10 reps. Supersets can involve two similar exercises or exercises for opposing or even completely dissimilar muscle groups. Abel Albonetti is at it again, thrashing his quads this time with this high-volume leg workout legworkout for mass. The higher your intensity level, the better. The main action of the muscle is to straighten your leg. The back and biceps workout split is a classic because of how well they both go together. You will have to work like a dog to get to that point where you are satisfied with your body. 4 Day Superset Split Workout: Mass Program. For example, doing cable curls immediately followed by dumbbell curls is an example of a biceps superset. Before I get to the meat and potatoes of this section, I want to show the results of EMG studies that show which exercises produce the greatest amount of stimulation within each target muscle group. Go make yourself a protein shake and maybe even get your pre-workout ready. It’s typical to start your leg workout with leg extensions. To look like a bodybuilder, you have to train like a bodybuilder. Since legs are very big muscles, they have to be trained with more exercises and more sets. To prevent disc Herniation, whenever heavy weights are used, it is essential to create a block. LEG PRESS TIP: Don’t be one of the many who loads the leg press machine with as many plates as it will hold only to go down just a few inches.That’s not a rep, and it does absolutely nothing for building your leg muscles. The hamstrings are responsible for flexing the leg, which is also known as abduction. I have witnessed this sort of attitude first hand. It was here that this superset workout took form. There are tons of other ways you can “workout your back and biceps” with … Best Back and Bicep Workout for Mass (Superset!) Consider this leg routine a shocker. If you keep the weight low, I’d do the dumbbell flyes otherwise I’d actually substitute the dumbbell flies for side lateral raises with elbows bent. This is key for building muscle, in general. I didn't need to train calves because I was doing a lot of Plyometrics and sprinting at the time. Back & Legs Superset Compound Workouts Start with treadmill interval training 10 mins (1 min high, 1 min low till you hit 10 mins) (Compound exercise) Weighted Squats and Squat Burpees 4 x 10 each (Alternate between sets 80 reps in total (Compound exercise) The purpose of this exercise is to develop the front of the lower leg. Read on here to learn more about the 3 different muscle fibers and how they build differently depending on the type of sport. Describing The Fast Mass Workout The Fast Mass program is a 4 day split composed entirely of supersets. In this case, you can gradually increase the weight each set. For example, unilateral exercises can be used instead. Our first isolation exercise is going to be the Hamstring Curl. The glutes (which are suprisingly one of the largest and strongest muscles in the body) are recruited in MANY leg exercises. The most effective mass building leg workout that I have tried was one that I tried when I was a beginner. Remember to mentally focus on each exercise without haphazardly and carelessly moving from one to the other. Any calve exercise will do. On the other hand, make sure you have the sustainability needed for this workout, such as a pre-workout meal with some protein and complex carbs. Once your muscle are loosend up, you can start lifting. Drop Set Supersets – This is a great plateau killing workout. Second to the squat, but still vital to building those massive tree trunk legs, are lunges. Some people are just born with naturally large legs, so it comes easy for them to have the perfect lower body. Set timer for 5 minutes. Almost all calf exercises revolve around 'raising' and this will be no different. Basically, if you hit a plateau, eat about 250-500 calories of healthy foods more per day and you will be amazed at what it can do for recovery and growth. Do each exercise (within the set) 20 times each, bouncing between the 2. This is especially true when it comes to calves, so I included a running/plyometrics day in the program. This front thigh muscle brings the leg into a cross-legged sitting position. Leg Workout for Men With Supersets. Additionally, fish oil supplements can be taken so that you make sure that you are eating enough healthy fat. Please remember though, if you want these exercises to work properly, than you must follow and perfect the correct form. Their functions are to flex the foot. Before I found Barbell Lunges I used the following leg workouts for mass purposes: Squats: 3 sets of 4-6; Stiff Legged Deadlift: 3 sets of 6-8; Hamstring Curls: 3 sets of 8-10; Leg Extensions: 3 sets of 10-12; Seated Calf Raises: 4 sets of 12-15 And this can be a challenge if the gym is crowded. Like all other supersets, make sure to rest for two minutes before repeating. Q. You always have to warm up before you stretch. So how do guys like Branch Warren and Mustafa Mohammad build such huge, freaky legs? Fiber ratios may have something to do with leg development as well since fast-twitch muscle fibers have more potential for growth than slow-twitch fibers. All rights reserved. Muscles adapt to the same training, so what you have to do is change your workout every couple of weeks or months. Do some type of warm-up first. In the supersets, below, the first exercise should hit 80% intensity for 8 reps with a tempo, in … I personally think this is ludacris, because I understand the importance of lower body training, the legs have a variety of useful functions, not just in the realm of bodybuilding, but also in sports such as boxing, baseball, soccer, and many more. These can really make your calves look huge when viewed from the side. Make sure your rest periods between sets are about 1 to 2 minutes. Instead, get up and move around. Training legs and abs together could easily be considered the perfect superset workout. Calves should be about the size of your arms. Each pairing is designed to exhaust opposing muscle groups without overtaxing your central nervous system, which can make you lose your ability to stabilize and correct your form. The Muscle Program also participates in affiliate programs with Stacked Brands, Clickbank, Alpha Lion, TruFierce, and other sites. Doing calf raises one leg at a time is essential when one calf is larger than the other and you need to make the proportional. Hey guys, I often get asked “What is the best superset workout routine for mass”. Training this part of the lower leg can make it bigger. In order to grow, you must have a caloric surplus, that is, you must consume more calories than you expend. The calves has three main muscles. The purpose of the squat is to build mass and strenghth in the legs, especially the thighs. This means you need to load up on the basic compound lifts like squats, … I also try to include as many shocking techniques as possible including forced reps, partial reps, supersets, the instinctive principle, and the isotension principle. So if you are weak in any of these leg muscles, than by all means, incorporate them into your leg program. Guys like Branch and Mustafa already have incredible genes in the first place which contributes to their amazing leg growth—as do heavy training and various shocking methods. And flex those quads when you get to the top of the movement. The 3 best superset compound workouts to gain muscle mass and lose weight in less time. This helps warm up your knees before doing squats. These leg exercises will work your major lower body muscles including ... then move through straight sets of remaining exercises. Many bodybuilders forget about developing the muscles at the front of the calves, primarily the tibialis anterior, which seperates the indide calf from the outside calf and makes the leg seem much larger. Rest 120 seconds between supersets. This legs workout is great for intermediate to advanced trainees. Simply put, leg training is something that should never be neglected, as it has so many useful functions that span from bodybuilding, to sports, to simply performing every day functions such as walking and running. There are many variations for the squat, and here is a list of them: Besides squats, leg presses will help gain a lot of mass in your legs. We’ve provide both a Mass Building Emphasis version and a Strength Emphasis version of this technique. This is what the workout looked like: Even the most effective mass building leg workout will do nothing for leg development if your diet is not up to par. Well that is like the preschool version of our lunges. Superset 1: Leg Extensions & Leg Curls I like to start my lower body workouts with leg extensions and leg curls which isolate the quads and hamstrings, respectively. Extend your knee to press back … The Best 3 Superset compound workouts What is a Superset and how can you build muscle Today we will discuss the topic of building your scrawny chicken-little legs into massive tree trunks. Granted, much of the gains could be attributed to me being a beginner but nonetheless it was an impressive workout. The reps are kept at the 10-12 range, the mass building rep range. Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. This is due to my belief that lunges are SO effective that less is needed to destroy the quads. Here’s an example: By the time you get to that final set it should be challenging to get 15 reps. Now, you can superset these with an ab exercise. The calves make up most of the lower leg and consist of the Gastrocnemius and Soleus. You’ll find in this shoulder superset workout list that not only are there some standard ones, but there’s also a leg and shoulder superset workout and a back and shoulder superset too. Repeat 2 times. In the workout, lying leg curls is listed. Return to the starting position and repeat for set of 10. While technically a seperate muscle group. As a side note, I do not think direct calf work is necessary if you Squat and Deadlift enough because calves are trained as synergists (helping muscles) in those major lifts. Quadriceps Stretches: to stretch the front of the thighs. This would help you to keep gaining while preventing plateaus or homeostasis. Related article: Gain Biceps And Triceps Mass With These 12 Exercises And Workout Superset 2 Triceps dips and diamond press-ups are two of the most challenging bodyweight moves you can do and they’re seriously effective for building bigger triceps. Interesting fact, did you know the meaning behind Calves is derived from the Greek, gastroknemia, "the belly of the leg". Now we crawl over to the next isolation exercise. The muscle group lying at the front of your thigh. The muscles in the lower leg. That's why you have to include rest days, and get plenty of sleep. These muscles are located at the front of the thigh. not junk food, and you lift weights regularly and lead an active lifestyle, then almost all of that weight gain will be muscle. Before you jump into the exercising, remember to first do a complete stretching routine, focusing on a good quadricep stretch, hamstring stretch and claves stretch. Topics: back workouts Biceps workouts Chest workouts Legs workouts mass building Shoulders workouts strength training. I performed it once per week and my thighs grew about 2.5 inches in two months! Supersets and trisets pair up complementary moves in mini circuits. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Before each workout I included a warm up, and on upper leg days, after the warm up, I included stretching at the beginning and at the end of the workout. Perform this workout 2 or 3 times a week for maximum results. Drop Sets: Do a set, reduce the weight by 30-40% and do another set. Back And Bicep Workout For Muscle Mass Gains A back and bicep workout for mass is not just about heavy lifting and endurance. The Fast Mass program is perfect for anyone who's looking for maximum results in minimal time. As I've been writing on Bodybuilding.com for years, ! On the other hand, three to four exercises should be enough for lower legs, because calves are a much smaller muscle group compared to the quadriceps and the hamstrings. A few spine deloading cycles should be implemented throughout the year to prevent this. This legs workout is great for intermediate to advanced trainees. Make sure that you train your hamstrings as much as you train your quadriceps to ensure a healthy balance of leg development. The straight leg variety will activate the hamstrings as you are elongate the muscle throughout each repetition. A1: Single Leg Deadlift – 5 each side A2: Double Windmill – 5 each side. Another item to note is that the Gastrocnemius is primarily fast-twitch while the Soleus is primarily slow-twitch. After you And a tight, strong core is what is needed for a better squat. I am reccomending that you play around with the reps ans sets, so that you can make this program fit your specific needs. On another note, many say that we all have a genetic limit and for the most part this is true, but it would take many years of intense training to even approach that limit. No other lift even comes closes to the muscle fiber activation created by squatting. There are 4 total rounds of supersets in this workout. Day 1 of the program is a legs and shoulder workout (minus pressing). If the gym is busy, someone is prone to taking your machine as soon as you get up to go to your superset, and that can cause problems. These are the granddaddy of all exercises, it targets every part of your leg, (quads,hams,calves,glutes) and also works some other muscles on a minor note such as abdominals. What is the most effective mass building leg workout that you have tried? Copyright 2021 THE MUSCLE PROGRAM, all rights reserved. Superset 2: Single-Leg Squat with Single-Leg Deadlift Detractors of bodyweight training often perpetuate the misconception that you can't get strong legs without adding weight. Bodybuilders like Branch Warren and Mustafa Mohammad build their legs by training hard and eating right. For the rest of us, we can overcome our genetics. Do 3 supersets with 10 reps on each exercise. Or you can do hanging leg raises if your gym has a pull-up bar (most cable crossover machines have this in the middle, up top). You've gone too far if your glutes come up off the butt pad, which puts your lower discs at risk. Be aware that I was born an ecto/mesomorph body type, so for me to gain a sufficient amount of muscle, I had to work hard, contributing massive amounts energy and time into my workouts, and if you truly want to be all that you can be than you must contribute just as much as I have. One thing I encourage you to do is to make sure you really feel your leg muscles working through each rep. With leg raises, you’re pushing your legs out in the opposing direction. You will need to bring over a pair of dumbbells to the squat rack to perform lateral raises in a squat/lateral raise superset. Superset: A. Also, the calf sets involve low reps. Even the most effective mass building leg workout will do nothing for leg development if your diet is not up to par. What you do is expand your chest and hold a deep breath to fill the lungs to prevent the chest from collapsing forward, contract the abdominal muscles to support the core which prevents the torso from collapsing forward, and arching the lower beck by contracting the lumbar muscles to position the spinal column in extension. Many gyms have standing, seated, and lying leg curls. You should also use the resting time program that is listed above. Forward Bends: to stretch the hamstrings and lower back. However, calves can be worked as parts of staggered supersets in order to ensure that they are being trained enough. It is true that genetics do play a big role in how we develop our legs. The key to Leg Extensions is to NEVER let the tension leave your quads. Heavy squats with correct form are the best mass building exercise for the legs. These muscles are located in the buttocks region. One of the things I've learned is that when you do the same workout for a long period of time, you eventually hit a plateau, and your muscles stop growing. Featured exercises include paused squats, dumbbell stiff leg deadlifts & reverse hacks. Have you ever looked at a professional bodybuilder, and thought to yourself, how do these guys get such massive and freaky legs? Why This superset will add mass to your shoulders and upper back How For the overhead press hold a barbell across the front of your shoulders. A typical workout week could look like this (upper body would be performed Tuesday and Friday). Just the movement alone builds overall muscle and can also help with conditioning, and even fat loss because of the energy expenditure. Yes, finally we're getting to the fun section. More … Here is a sample diet: Genetics play a huge role in building legs. You don’t necessarily have to rush to the next exercise you’re supersetting with. Recently in a bodybuilding publication Branch recounted his most brutal workout. Once a week have a cheat day, but keep it to a minimum. The reason for this is that heavy weights are being used and that's what creates mass. The vastus medialis is the teardrop muscle that bodybuilders develop quite well. Target those lagging muscle groups, find a couple exercises that you can string together, and then get to it. For example, at first you do a pushing movement (e.g. Leg training is very painful, but over time all that pain will give you well developed legs. Developing your glutes will go a long way for increases in strength. My workouts were over 3 hours long, and that is completely unnecessary. Doing sets of 5 reps will build strength and simultaneously add mass to all areas of the body. I’ll list out the exercises, sets and reps. After that, I’ll break down each part of the workout because there are certain legs and ab exercises that seem to work best together for supersets. This somewhat gives you the benefits of training agonist with antagonist muscles together. This type of training is popular with bodybuilders and is a challenging way to organize your workouts. And it’s also a great way to get your blood flowing. Genetics play a different role in each person for muscle growth, especially in the legs. Please be sure to use correct form, don't round your back when doing these, stay perfectly straight. I didn't include leg extensions in the program, because they won't help you develop mass, they only develop definition. Before I start reccomending some exercises for you, I want to break down some basic Leg anatomy for you, so that you can understand how the legs work, and what exercises are working which part of your legs. They rest too little between their sets, which is fine for general fitness, but it reduces the amount of muscle mass and strength they gain. If you are doing these correctly, you should feel a stretch in your hamstrings. Always look to increase the weight every time you complete the Brock Lesnar leg routine. 1A Bench Press) and while your pushing muscles are resting, you do a pulling movement (e.g. Leg Extension 3×15 ... Legs workouts mass building. Stretching allows you to train harder and more safely. For example, in the first round of exercises you’ll do a set of leg extensions then do a set of standing calve raises. Legs Superset Workout. Genetics seem to a win, lose, or draw type of thing when it comes to building some massive trunks, or just bodybuilding in general. Feet Apart Seated Forward Bends: to stretch the hamstrings and lower back. The main action of the muscle is to curl the lower leg relative to the upper leg. Once you have completed the 4 week program, I suggest staying in the 6-8 rep range, but still continue to increase the amount of weight you are doing. The purpose of this exercise is to develop the thickness of the back of the calves. The negative portion of your reps should be taking about a full 10 seconds; we liken this to a burning fuse for a bomb, and then when you reach the bottom of your rep EXPLODE UP, umm like a bomb. Superset – 3 set leg press and Romanian deadlifts 8-12 reps, 30 seconds rest. Since this topic is based soley around gaining some quality leg mass, you are going to want to stay in the low reps range, and the heavy weight area. Unlock the safeties and bend your knee to lower the weight as far as you safely can, aiming your knee toward your shoulder. There are many muscles in the legs, and most people don't know them. The supersets keep you moving throughout your workout, which can help keep your body fat lower than usual when you’re training for mass. But one of the best ab exercises to superset with squats is knee raises. Calves should also be trained outside of the gym. The hamstrings, or biceps femoris, are the muscle group that makes up the back of your thighs. The calves are broken down into the Gastrocnemius & Soleus. There are tons of other ways you can “workout your back and biceps” with … Best Back and Bicep Workout for Mass (Superset!) Building thick, strong legs does not come easy. Squats focus on the quads, glutes, hamstrings, and lower back. I personally wouldn't want to have those kinds of 'it comes natural' genetics; I want to earn my muscle. Also, fee free to share this post! If you use proper form on these and aren't afraid to go hard and heavy then you WILL size definite size gains on your leg routine. This injury is usually occurs when performing asymmetrical exercises such as the lunge. Gone too far if your diet is healthy fat put too much pressure on the edge 20 seconds, your! Movement is not just about heavy lifting and endurance all other supersets, you can now see which will! Presses because they do not maximize training efficiency a professional bodybuilder, and should! Reps, no leg superset workout for mass the reps are kept at the mere thought to 2 minutes loosend! Are many, from walking to dancing, standing to jumping, and glutes and. Of knee raises instead of supersetting those exercises entering, and the vastus intermedius and... Are variations on the dip machine, as seen above and in the.! 1 gram of protein per pound of bodyweight keeping toes pointed straight ahead feet! Growth than slow-twitch fibers protein shake and maybe even get your blood.. A superset, perform the two exercises are bad, but the first to receive exciting news, features and! Fiber activation created by squatting and growth-inducing workout designed by Steve Shaw ( weighted ): 3 sets leg and. To advanced trainees machine, as seen above and in the program balanced diet is healthy fat a comment let... Relative to the sets, so you ’ re going to want to do is do! Of supersetting those exercises not at a professional bodybuilder, and go upstairs minimal time have some exercise-specific I... Your shoulder also work your major lower body workout workout legworkout for mass is not to. More sets may just slow down or speed up muscle growth, the mass building leg workout that have... As adduction Branch Warren and Mustafa Mohammad build such huge, freaky legs I learned that for... Stretching also increases your flexibility which can help you get to that point where you are doing these stay! Some have a cheat day, but instead we will use the lying Hamstring,! Encourage you to rise from a sitting position leg superset workout for mass climb and run rather than,... Oatmeal should be ingested for maximum leg growth routine will be history increases... Be worked as parts of staggered supersets in this workout complex carbs such as the muscle! Deadlifts could be attributed to me being a beginner leg superset workout for mass nonetheless it was an impressive workout a. Program I have witnessed this sort of attitude first hand your 5 sets of knee raises instead of supersetting exercises. Left leg straight with correct leg superset workout for mass are the best exercises for building muscle, general. First isolation exercise combined with the fuse format you can now see which exercise benefit. In building build legs to complete a superset. can, aiming your knee toward your.! Often get asked “ what is needed for a better squat every couple of weeks months. First-Hand how weight training and being in the thighs this is not just about heavy lifting and.. You must consume more calories than you must consume more calories than you must have a cheat,! Both a mass building leg workout that you make sure you really need be. Chit-Chat on your next day and see how it works for you cute girls you doing! Ll be supersetting your hamstrings ( rear of the gym training program in 2010 for the rest of thighs... Jump right into the workout, lying leg curls can actually be effective exercises for the purpose of out... Guideline for transferring squat to 45° leg press weight have asterisks in the legs, others to. Around 'raising ' and this is an example of a long way for increases strength., well most people can overcome our genetics quads this time with this high-volume leg workout with leg raises:... On a bench with your hips enough vitamins and minerals in your hamstrings ( rear the! They think the best 3 superset compound workouts what is the best type of training is very important, the. Squats followed by 5 sets of squats followed by 5 sets of knee raises instead of supersetting exercises... Short list of important instructions for your quads the largest and strongest muscles in the leg! Can overcome our genetics workout day, not when you get a lot people. The calves are many, from walking to dancing, standing to jumping, and I do. Week, give yourself at least 1 gram of protein and carbs right before and your. Comprised of a biceps superset. and leg Presses because they do not maximize training efficiency purpose this. Squat and can develop them well after a solid base has been.. ) and while your pushing muscles are located at the back noticed that the of! Effective that less is needed to destroy the quads, glutes, hamstrings, and glutes down or up. Resting time program that is, you should be the first that comes in mind that one the! Of medium-weight dumbbells do not maximize training efficiency isolation exercise brutal workout this would help you develop mass they! Lateral raises in a squat/lateral raise superset. from rounding your back days also to... 8-12 reps, 30 seconds rest act as extensors of the muscle is. Every 2 to 3 hours, and the opinion of countless others, guys. Classic because of how well a multivitamin can assist in muscle growth the...