#leg program

Almost half of your body is made up of legs

Logically, a large part of the training should also be spent on the legs, but when I look around me at the gym, that is certainly not the case.

Leg muscles require the most effort and energy

One of the reasons for this is that the leg muscles definitely require the most energy and effort and not everyone can do this.

Women's exercises

Men concentrate (too) often on the show muscles, such as arms and chest, and often fray the leg muscles. Women often train the legs completely wrong, with so-called "women's exercises." I'll explain what I mean by that. I recommend people who train two or three times a week to do one whole workout on the leg and glute muscles devote . But then gas on it.

Exercises of little use

First the exercises that are of little to very little use. I don't even want to talk about the vibration plate anymore, if someone has ever gotten better shaped legs thanks to such a device, he or she can register with me for a free T-shirt plus certificate, I have not yet met someone like that.

Abductor and adductor

The abductor and adductor machines that many women jump up over and over are also of little use. You only use it for a small part of the muscles and therefore not very intensively. The leg press machine is already a lot better, but without exaggerating I think that 90% of the women and 70% of the men can simply increase the weight by 50 to 100% to have an effect.

Leg extension

Leg extension is a good isolation exercise, I use this exercise to warm up my knees. Toppers are the squats and getting out. Four times ten squats with a reasonable weight and you have more muscle pain than an hour on those other machines. Back slightly hollow, buttocks back, sink nice and deep and come up well again, then all leg and butt muscles must at least really do something! The same applies to getting out, the buttocks have to believe in it, but the legs also work hard and your heart rate increases quickly.

Perfect leg program

A perfect leg program could look like this:

Cycling for 10 minutes to warm up the legs 4 x 15 leg extension to warm up the knees 4 x 10 knee bends with bar in the neck 4 x 20 (each leg 10) getting out with bar in the neck 4 x 15 leg press with firm weight