Do you do any specific exercises to bring out the muscle separation and definition in your legs?

A common misconception is you can perform certain exercises or rep ranges to increase your definition and visible muscle separation. This is simply not the case.

Weight Training

Weight training is an anaerobic activity no matter how you slice it and is not going to be a great fat burner or spot reduce fat in any one area. In other words, you can do leg extensions “until the cows come home” and you are not going to increase visible leg separation.

The primary function of weight training is to stimulate muscle growth. Every time you grab a weight you should keep this in mind. Muscle is best stimulated to grow by overload and that is why I train my legs as such, all year long.

I do not change my leg workout or implement different exercises and rep schemes to increase definition. I always train with the basic free weight exercises like squats and perform them in a 4-8 repetition range. This is the best way to achieve maximum leg development.

Body Fat Levels

Increasing muscle separation and definition is accomplished by lowering your body fat levels. To lower my body fat levels I progressively decrease my caloric intake and combine that with cardiovascular exercise. This combination creates the caloric deficit (fewer calories consumed than expended) needed to burn fat.

Don’t let yourself get confused, there are two parts to this equation. Weight training to increase muscular development and special attention to nutrition with cardiovascular exercise for increased muscle separation and definition.

I was thinking about splitting my leg training and working quads on one day and hamstrings on another. You don’t seem to separate quads and hamstrings workouts. Why is that?

I don’t like to train quads and hamstrings on different days due to the amount of involvement both muscle groups have when performing the most effective compound movements for total leg development like squats, leg presses and lunges.

I train with progressive resistance and my leg training is centered around compound exercises that heavily recruit both quadriceps and hamstrings. After doing squats, leg presses or lunges I feel it would be too much to come back later in the week and hit my hamstrings with more direct overload.

Therefore, to maximize recovery I view the leg (quadriceps and hamstrings) as one unit and attack it all on the same day. Then I wait one full week until I train legs again.

Here is an example of an effective leg routine:

• Squats….3 sets 4-8 reps
• Barbell Lunges….2 sets 4-8 reps
• Stiff Leg Deadlifts….2 sets 4-8 rep

I don’t have access to a leg press. I do squats and stiff leg deadlifts but what other exercise could I do to improve my leg development?

I suggest you add barbell lunges to the mix. Barbell lunges are another very good compound leg exercise and they don’t require a lot of extra equipment. All you need is a bar, some weights and a slightly elevated platform.

When I do barbell lunges I like to step onto a raised platform that is approximately 4 to 6 inches off the ground. This allows me to get a greater and more comfortable range of motion.

Range of Motion

A full range of motion is important to effectively recruit quadriceps, hamstrings and glutes, which will contribute to total lower body development. Remember to take advantage of what this exercise has to offer and don’t cheat your range of motion.

You can have a great leg workout with these three exercises: Squats, Barbell Lunges, Deadlifts

I hardly feel anything in my hamstrings when I’m doing stiff leg deadlifts. I mainly feel it in my lower back. I must be doing something wrong. Do you have any suggestions for better execution?

It is important that you don’t round your lower back while performing stiff leg deadlifts. Most people, myself included, get too hung up on how far they are lowering the bar at the bottom of the exercise.

As a result you often end up rounding your lower back to get the bar a few inches lower and that is a mistake. Once you start to round your lower back the tension begins to shift away from the hamstrings and, you guessed it, more stress is placed on your lower back.

Just because the bar is lower at the bottom of the exercise does not mean you are achieving a greater stretch in your hamstrings, especially if you are rounding your lower back. You need to keep you lower back arched and descend with the bar as far as your flexibility will allow.

You’ll be surprised at how much greater you feel the stretch in your hamstrings, even though the bar may not be as low at the bottom. You’ll also be pleasantly surprised to find no stress on your lower back.

In addition, you want to focus on keeping your hips pushed back and keeping your legs straighter. After all, they are called “stiff” leg deadlifts for a reason so doesn’t bend at the knees too much.

Reps and Sets

I’ve really been focusing on these points of execution when I perform stiff leg deadlifts and I honestly feel the movement better than I ever have.

Below is what I remind myself before each rep:

• Don’t round your lower back.
• Keep your hips pushed pack.
• Keep your legs straighter.

You may have to lighten up with the weights you are currently using, but that is fine because when you do it correctly, more overload will be directed towards the hamstrings and there will be no stress on your lower back.

Compound Leg Exercises

I am just starting to lift with progressive overload and I am not really worried about my legs yet, I am mainly concerned about my chest and arms. Could I only use the exercises for arms and chest to get good results and increase my bench press?

Your best results in both strength and development will come from working your entire body as I suggest. Neglect any one body part and your results are going to suffer.

Legs are very important to train. Compound leg exercises like squats help your overall strength and development due to the total body involvement during the exercise. There’s nothing like heavy squats to induce growth from head to toe.

You also have to consider that lifts like the bench press involve much more than just the chest and arms. If you ignore other body parts like shoulders, back and even abs, your total strength will be compromised.

All your body parts work together as you perform free weight exercises either directly or indirectly through stabilization. Following the proper weight training program hit all your muscle groups increasing your total strength and giving you balanced development.

You may not be worried about legs now but when it comes time to put on a pair of shorts you may regret not including heavy leg workouts.

Comments are closed.