You may have noticed there’s not a ton of focus on hamstrings with this particular workout. These are key to building mass. Rather than focusing just on growth, these exercises serve as more of a … Leg Workout for Men With Supersets. I’m also going to give you some additional tips on how to make this workout even more effective. WORKOUT. But especially for squats. The Quadriceps have a similar function to the tricep muslces in our arms. Describing The Fast Mass Workout The Fast Mass program is a 4 day split composed entirely of supersets. For example, if you squat 500 lbs, then 500 x 1.8 = 900 / 0.707 = 1270 lbs on the 45º leg press. Squats focus on the quads, glutes, hamstrings, and lower back. Now we crawl over to the next isolation exercise. It consisted of Full Back Squats, Split Squats, and Snatch-Grip Deadlifts. Your basic superset entails doing two exercises back-to-back with virtually no rest between exercises—that counts as one set. There are 4 total rounds of supersets in this workout. (You will, however, be resting between each superset.) The upper leg (thigh) is comprised of the quadriceps, the hamstrings, and the glutes as the main muscle groups. Just rest less, like 20 seconds, between your sets of abs. The straight leg variety will activate the hamstrings as you are elongate the muscle throughout each repetition. More … After your first superset, you’ll move into dumbbell Romanian deadlifts paired with bent over rear delt raises. The reps are kept at the 10-12 range, the mass building rep range. Superset: A. Their function is to curl the leg back. After you So how do guys like Branch Warren and Mustafa Mohammad build such huge, freaky legs? The pros use some crazy methods to obtain their godlike physiques, but none so much as Branch Warren. These muscles are located at the front of the thigh. 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. No, we figured we’d go all the way with it, meaning every set is a superset. I think that a good diet for mass is divided like this: 35% protein, 40% carbs, and 25% fat. You can do … Remember to mentally focus on each exercise without haphazardly and carelessly moving from one to the other. Step out to the right, keeping toes pointed straight ahead and feet flat. Here are common injuries that could happen if bad form is used when exercising: This is a very common injury in weightlifting, usually caused by incorrect back position during the squat or deadlift. The purpose of this exercise is to develop your hamstrings (rear of your thigh). However, squatting for the whole year might put too much pressure on the spine. That final set should be tough and make sure you perform those last few reps slower to get that deep burn. One thing I encourage you to do is to make sure you really feel your leg muscles working through each rep. The Ultimate 45 Minute Leg Workout for Mass Often neglected and frequently skipped, the legs are quite possibly the most important muscle group. Our version involves a barbell with 45s, not 10lb Dumbbells. Doing sets of 5 reps will build strength and simultaneously add mass to all areas of the body. The Muscle Program is compensated for referring traffic and business to these companies. Bring a wheelchair to the gym with you. 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. To complete a superset, perform the two moves under each grouping back-to-back with no rest. 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. On the first week your body will get used to the constant rest period of 2 minutes, but once you immediately switch it on the second week, your body will be thrown off guard, and shocked at the sudden change, and it will be forced to make larger muscle gains. Since legs are very big muscles, they have to be trained with more exercises and more sets. Also, the calf sets involve low reps. I also try to include as many shocking techniques as possible including forced reps, partial reps, supersets, the instinctive principle, and the isotension principle. But it does need to happen quickly so don’t stop to chit-chat on your way to that exercise. The Gastrocnemius is the more visible of the two, and what most people think of when they are talking about 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. I’ll breakdown each round of supersets to give you some deeper and more helpful info…. Rest 90 seconds between supersets. Doing this keep your muscles pumped and will make your muscles look that much better. Here are some of the nutrients that you'll need: Depletion in any of these nutrients can hold back your progress. 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. So how do guys like Branch Warren and Mustafa Mohammad build such huge, freaky legs? As I've been writing on Bodybuilding.com for years, ! Our first isolation exercise is going to be the Hamstring Curl. I didn't need to train calves because I was doing a lot of Plyometrics and sprinting at the time. Supersets can involve two similar exercises or exercises for opposing or even completely dissimilar muscle groups. The last and often most under-trained muscle in our legs are our calves. 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. Squat as low as possible, keeping the left leg straight and holding for two seconds. Extend your legs off the back of the bench, squeeze your glutes and raise your legs until they are level with your hips. For example, do your 5 sets of squats followed by 5 sets of knee raises instead of supersetting those exercises. Leg Extension 3×15 ... Legs workouts mass building. 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. Please be sure to use correct form, don't round your back when doing these, stay perfectly straight. Additionally, fish oil supplements can be taken so that you make sure that you are eating enough healthy fat. Perform a set, rest for about 10 seconds and perform another set using the same weight.Keep repeating that until you hit a total of 75 reps or more. Now, let’s get into some additional notes about the workout below. Especially if you train at prime time when the gym is packed. 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. 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. The supersets keep you moving throughout your workout, which can help keep your body fat lower than usual when you’re training for mass. And flex those quads when you get to the top of the movement. You’ll want to do this superset four times. You always have to warm up before you stretch. Supercharge your leg day with this workout Perform the next two exercises as a superset Sets: 3Reps: 10 (each leg)Stand upright with dumbbells at your side, palms facing your body. Without correct form , these exercises will not benefit you to your full potential, and you will increase the possibilty of injury, so i can not stress this enough--Use Perfect Form! These are the exercises you should focus on, if one part of your legs is lagging. The Muscle Program also participates in affiliate programs with Stacked Brands, Clickbank, Alpha Lion, TruFierce, and other sites. Repeat 2 times. It takes many years to develop legs like those bodybuilders you see in the magazines. 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. 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. I believe that changing your rest time between sets, has a great effect on your body. There is also many different squats variations (half,machine,front,sissy,hack) so try some of them, and pick one that meets your specific needs. Instead, get up and move around. The ab exercise you’ll do in this workout is leg raises. With this program you would alternate the max-effort exercises (1st of each day) with one on the "Top 5" list above every 3-4 weeks. For calves I actually like to mix it up. Workout Routines Workout Tips Fitness Athlete/Celebrity Workouts Exercise Videos Nutrition Healthy Eating Lose Fat Gain Mass Supplements Performance Nutrition Athletes & Celebrities News Interviews Women Pro Tips Do not overlook the supersets. Stick to the sets, reps and rest periods detailed. The hamstring curl, or leg curl, is a classic part of leg day warm-ups but we’re including it in the list of regular exercises because it’s a great method of filling in break time during a HIIT workout and keeping your hamstrings loose throughout your routine. Leg training is very painful, but over time all that pain will give you well developed legs. If you can't get enough vitamins and minerals in your diet, then buy a vitamin and mineral supplement. Now that we are already exhausted and sweating buckets, now we head over to do some isolation. You can't get big overnight, no matter what you do. When performing any type of back and bicep exercise, the most essential aspect you need to be mindful of is the appropriate form. To look like a bodybuilder, you have to train like a bodybuilder. 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. The muscle group lying at the rear of the thigh. Choose ab exercises that are in close proximity to each of the leg exercises you plan to perform, Try your best to choose areas in the gym that aren’t as crowded at that time, Again, be prepared to not only make changes to your original workout plan, but to also make changes on the fly. Below is a YouTube video I made for this exact workout (I actually made the video and this blog post the day of this work!). Well there is a variety of variables to factor into the equation, one of the variables is genetics, these guys were most likely born mesomorphs or endomorphs, making it easier for them to gain mass when compared to an ectomorph. Hey guys, I often get asked “What is the best superset workout routine for mass”. They have that same sort of determination, and perserverance that Rocky Balboa had, and this is what drives them forward, and gives them the will to succeed. Like all other supersets, make sure to rest for two minutes before repeating. Squats and Lunges Superset 3 sets of 8-10 reps. Leg Press and Stiff Leg Dead-lifts Superset 3 sets of 10-12 reps. Leg Extensions and Leg Curls Superset 3 sets of 12-15 reps. Abs: Leg Raises and Crunches Superset 3 sets of 15-20 reps. It can be trained the best with unilateral (one-legged) exercises such as split squats and lunges and it also responds very well to squatting past parallel. The basic function of the Quads is to extend and straighten the leg. The pros also are very strict when it comes to dieting and proper excercise form and program. Yes, finally we're getting to the fun section. Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. Rest 120 seconds between supersets. Bonus Question: How does genetics play a role in building build legs? There are two awesome and unique benefits you’ll get this routine: In this post, you’re going to get a complete legs and abs workout for mass. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. My workouts were over 3 hours long, and that is completely unnecessary. The basic funtion is to curl the leg back. *If you’re new to bodybuilding and weight training, then make sure you read my post: Bodybuilding for Beginners: Complete Workout and Guide to Getting Started with Weight Training Techniques for Mass. Back And Bicep Workout For Muscle Mass Gains A back and bicep workout for mass is not just about heavy lifting and endurance. In this case, you can gradually increase the weight each set. After week 4, increase the weight and restart again at 2 minutes, and move down the list again. Topics: back workouts Biceps workouts Chest workouts Legs workouts mass building Shoulders workouts strength training. Legs are used so much in our daily lives, so why do a lot of people neglect leg training? Feet Apart Seated Forward Bends: to stretch the hamstrings and lower back. 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. Running for 15-30 minutes, sprinting 100 meters, performing box jumps, and performing plyometrics will help your calf development. She suggests it's a protocol And it’s also a great way to get your blood flowing. I'm hoping this will help inspire you. 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. These can really make your calves look huge when viewed from the side. The vastus medialis is the teardrop muscle that bodybuilders develop quite well. Before I found Barbell Lunges I used the following leg workouts for mass purposes: Notice the progressive rep cycle there, it was similar to an inter-set pyramid structure. The hamstrings can be trained in a variety of ways—including Snatch-Grip and Stiff-Legged Deadlifts, Leg Curls, and Glute-Ham Raises. Deadlifts shouldn't be included in your leg day, but make sure you include them on your back days. 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. Some people hate leg day. The hamstrings are comprised of a long and short head, very similar to the biceps. The reason these exercises work so well together for supersets is because they’re practically the opposite movement. You could say they’re like peanut butter and jelly, cream with coffee, or the aglet (hard part on end of shoelace) to a shoelace. Workout 3: Legs It’s leg day. You've gone too far if your glutes come up off the butt pad, which puts your lower discs at risk. It is said that most people use only 30% of their brains, well most people only use 30% of there muscles. On the other end of the spectrum, there are too many people who don't even train legs in the first place. Building thick, strong legs does not come easy. Copyright 2021 THE MUSCLE PROGRAM, all rights reserved. Their workouts would often leave the average trainee dripping in a pile of sweat afterwards. Most of these moves go from up-down to down-up (or down-up to up-down). Complex carbs such as rice, pasta, whole wheat bread, muesli, granola, and oatmeal should be ingested for maximum effect. 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. Superset 3 – sets lateral raises and hanging leg raises 10-15 reps, no rest Superset 3 – sets of bent-over reverse flys and side oblique crunches 10-15 reps, no rest Rest Day – Do some light cardio, don’t just sit on your ass all day. The gastrocnemius, which has two heads, located at the back of the calf, and the tibialis anterior, which runs up the front of the lower leg anlong side the shin bone. This legs workout is great for intermediate to advanced trainees. Any calve exercise will do. 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) 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). They allow you to rise from a sitting position, climb and run rather than walk, and go upstairs. 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. I usually eat every 2 to 3 hours, and about 5 to 6 meals a day. While technically a seperate muscle group. Workout 3 is a bit different and made up of two tri-sets: the first works your biceps, and the second targets your triceps. 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. Half your excerice or gym routine. rest Standing Calf Raise superset with Decline Situp (weighted): 3 sets, 15 reps 2 min. 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. 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%. Genetic freaks please remember though, if you do form, this exercise is to develop the thickness of movement! Carbohydrates for energy and for growth than slow-twitch fibers will probably be able develop! Same basic funtion, which is the most neglected part of the lower leg make. Lagging muscle groups activation created by squatting one that I have designed will allow you to from. Build differently depending on the quads, glutes, hamstrings, or biceps femoris, are.. 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