Leg Training

There has been a trend amongst modern body builders for training legs with high reps, thus increasing the time under tension. This protocol may be quite helpful in increasing the muscle substrate systems and may also promote a hormonal growth response through occlusion and/or the increased time under tension. However, I think that to train legs optimally you need to account for their muscle fibre composition: hamstrings and quadriceps are predominantly composed of fast-twitch fibres which contract quickly and respond to heavy loads (low reps).

Think of the leg development of sprinters, for example. Sprinters need to generate phenomenal power and speed over short bursts. The same principle applies to leg training where the goal is hypertrophy, strength, or power.

Bearing this in mind it may be prudent to work in the 6-8 rep range with squats, dead lifts and leg press for a period (I like to change workout protocols roughly every six workouts in order to force the muscles to keep adapting). Rest periods should be 3-5 minutes (larger muscles, and heavier loads, require more rest, particularly as we are interested in challenging the contractile strength of the fibres more than the energy systems).

Experiment with different foot positions and spacing (perhaps every six workouts again) and vary the exercises (back squats, front squats, dead lifts, parallel grip dead lifts, lunges, leg press etc).

Squats, performed correctly, will help to stabilise the knee joint. The squat and the dead lift are unparalleled for the amount of muscles the involve and the anabolic response they elicit.

If you squat to a position where the thighs are parallel to the floor you will involve the hamstrings and glutes to a greater degree. Lunges are also great for working these muscles but you may benefit from additional hamstring work using leg curls and stiff leg dead lifts.

To start with, I would suggest using these big compound moves for about six workouts before reviewing your leg routine. Leg extensions and curls can be added later for specialisation if you need it.

My current leg routine involves five sets of squats (6-8 reps and 3 minutes rest); five sets of dead lifts (6-8 reps and 3 minutes rest); 3 sets of leg press (6-8 reps and 3 minutes rest).

I plan to add lunges at a future date but will probably move to a strength routine of squats and dead lifts for 2-4 reps, five minutes rest, and high numbers of sets after the current phase.