Workout Plans
Guys have every right to show off their legs just as much as the ladies…unless you’ve bounced leg day one too many times. But you can add mass to your legs and wear shorts with confidence—just follow our comprehensive lower-body workout plans to get the precise combination of exercises, sets, and reps that you need to grow your legs like weeds.
Unlike workout plans that use near-maximal weights and require a lot of rest, our program packs a ton of work into less period. A study from the Journal of Applied Physiology found that heavy workouts that target the glycolytic system through shorter rest periods and longer sets generate more growth hormone and testosterone than heavy strength workouts with longer rest periods.
That leads to faster muscle growth, strength gains, and retrieval than those old-fashioned powerlifting workout plans. Bonus: because our sweat-dripping leg workouts tax your aerobic system, you’ll stay lean as you pack muscle into your lower-body. In a few weeks, you’ll observe a snugger fit in your shorts and, hopefully, a few more flirty glances from the opposite sex. (Yes, they check out your legs.)
Just don’t get mad at us if you need new pants.
How It Works
Substitute your present leg program with ours and alternate between Workout A and Workout B to get two leg days during the week. If you’re feeling bold and want a third leg workout, we’ve included a short, brutal lower-body Tabata routine that will pump your legs and skyrocket your conditioning. Listen to your physique, though—with what you’re about to undertake, you might require all the rest you can get.
How to Maximize Your Results
This is NOT the time to cut out carbs, go on a cleanse, or try a liquefied diet—to get the most out of workout plans, you need to give your body the fuel for growth. Before your workout, drink BCAAs (or a light protein shake) to give yourself some energy; then, after your workout, pound a shake with loads of protein and carbs to help your body recover.
Within a few hours after a workout, eat a large meal with a lot of lean meat, starchy carbs (like potatoes, rice, and pasta), and vegetables. This will guarantee you get the nutrients and calories for maximal strength gains and growth.
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