The Best Leg Workout For Mass and Strength

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Leg Workout For Men And Women

On today’s episode of Live Lean TV, I want to share with you the best leg workout for mass and strength.

That’s right ladies and gentlemen, it’s leg day.

This leg workout follows a hybrid workout design so you can build mass and strength in your legs, at the same time.

It can also be done by men or women.

This is somewhat unique because the best leg workouts primarily use workout design protocols focused on either adding size or strength, not both.

How To Workout Smarter For Your Goals

The Best Leg Workout To Add Mass and Strength

However, in this leg workout, I’m going to show you the unique sets and tempos that can help you build size and strength.

That’s why I call this leg workout, “The Best of Both Worlds”.

NOTE: it is impossible to achieve peak strength gains and maximize muscle mass with the same workout.

Remember, different goals require different workout design methods.

In other words, being strong doesn’t always mean bigger muscles, and vice versa.

Just compare the biggest bodybuilder next to the strongest person in the world.

Totally different physiques.

If your primary goal is to build maximum strength

What Is The Best Rep Range To Build Muscle And Strength? (MUSCLE FIBER TYPES) | LiveLeanTV

It’s best to train with heavy sets in the 1-5 rep range.

If your primary goal is to maximize muscle mass

It’s best to train with sets in the hypertrophy zone in the 9-12 rep range.

But what if you want the best of both worlds: size & strength?

As mentioned, even though it’s impossible to maximize optimal gains for both strength and muscle mass, within the same workout, this “Best Of Both Worlds” leg workout will still spark your quadriceps and hamstrings with new muscle growth, as well as increasing strength.

This is because we’re primarily using a 6-8 rep range for some of the exercises.

Here’s how this leg workout is structured.

Best of Both Worlds Leg Workout For Mass And Strength

Total time:

35 minutes.

Type of workout:

Supersets.

A superset is when you complete 2 exercises back to back.

This leg workout is comprised of 4 exercises split into two supersets.

Exercises:

Click the links below for a step-by-step exercise demonstration of each exercise.

Superset #1:

A1. Barbell Back Squat

Reps: 8

Tempo: 5012

Rest: 0 seconds

Sets: 4

Coaching cues: The first exercise of the first superset is the barbell back squat. I want you to follow a very slow eccentric tempo of 5 seconds during the lowering of the movement. After the 5 second count, press your feet through the floor to stand back up, and hold for 2 seconds at the top of the lift. Then complete another rep focusing on lowering back down very slowly. Following the indicated tempos is so important during this leg workout. Make sure you keep your chest high and your entire foot, including your heels, firmly planted into the floor. Focus on powering back up by driving your heels and the rest of your feet, through the floor. After you complete 8 reps, re-rack the weight and immediately move into the second exercise of the superset, with as little rest as possible.

A2. Alternating Barbell Forward Lunge

Reps: 6/leg

Tempo: 20X2

Rest: 3 minutes

Sets: 4

Coaching cues: The next exercise in this superset is the alternating barbell forward lunge. Once again, focus on following the tempo. We’re doing a 2 second descent, then you’re going to explode back up to standing. Complete 6 reps per leg. Make sure you keep your chest high, keep looking straight forward, and make sure your knee does not go over your front toe. Following good form with the lunge is very important. Once you hit your 6 rep per leg count, take a 3 minute rest. Then repeat this superset 3 more times.

Superset #2:

Once you’ve completed all the sets from superset #1, move on to superset #2.

B1. Standing Leg Curl

Reps: 8 reps/leg

Tempo: 5011

Rest: 0 seconds

Sets: 4

Coaching cues: The first exercise in superset #2 is the standing leg curl. Tempo, tempo, tempo. Focus on a 5 second count during the descent. You’ll really be slowing it down compared to what you’re used too. After lowering for 5 seconds, you’ll power the weight back up. We’re going for 8 reps per leg. You can also use the lying leg curl as well. Either exercise will work your hamstrings. Get ready to feel the burn. Once you’ve completed your rep counts, you’ll move directly into the barbell romanian deadlift.

B2. Barbell Romanian Deadlift

Reps: 12 reps

Tempo: 3012

Rest: 3 minutes

Sets: 4

Coaching cues: Again, make sure you follow the 3012 tempo. This means you’ll follow a 3 second count down, no pause at the bottom, then come back up for 1 second, and finally hold for 2 seconds at the top of the lift. Then continue to lower for another 3 seconds and follow this tempo for a total of 12 reps. One thing I want to point out with form is to make sure you push your butt back as far as you can, while keeping the barbell close to your legs. When you’re pulling the barbell up and down, it should be scraping against your legs.

Also, as you lower the barbell, focus on keeping your neck in alignment with your spine, not cranked up like you see in this video. Watch this exercise demo video to see an example of how to keep your neck in alignment. Remember, there are no breaks between exercises within the superset. This will keep our muscles burning throughout this entire superset leg workout. After you complete your reps, take a 3 minute break, then repeat this superset 3 more times, and then you’re done.

Do You Feel The Burn Already!?! 

Complete the best leg workout for mass and strength twice a week, for three weeks, then switch to another leg workout.

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Question For You:

  • How many times a week do you train legs?
  • What is your favorite leg exercise?

Be sure to share your answers in the comment section below.

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54 responses to “The Best Leg Workout For Mass and Strength

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  4. hey brad. nice video bro.
    i am 6 feet long.weighing 83 kg
    i wanted to reduce flab and mass from my legs.please recommend some exercises.

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  7. Hi, Brad. Great workout, as usual. Quick question. Any particular reason you’re wearing Converse shoes? I recently came across a study according to which, ideally all strength training should be done in flat shoes. Is it true or is it just another fad?
    Thanks in advance.

  8. you can still do this on leg day…but just try to make sure you have a day or more in between back and leg day.

  9. Please consider providing “at home” alternatives (dumbbells; no machines) when you workout at the gym. Thanks!

  10. Lots of people wear converse’ because they offer little to no support in your feet which makes your stabiliser muscles work harder.

  11. Had leg day yesterday….but why is it that especially on leg day the entire body feels? so exhausted after the workout? Is it because it is such big muscle groups? I feel tired after other workouts as well, but it’s always extreme after leg day. Cool Tips !

  12. I love working legs . I do legs 3 times week. 2 Days with weights and the 3rd i do jump squats onto a bench , Jump lunges, Bulgarian split squats and step ups.

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  14. i prefer a little wider than shoulder width which allows me to lift more with more stability and power.

  15. hey brad good video quick question it seems like you keep legs a bit more than shoulder width apart while doing squats…what is the correct form…i always keep legs shoulder width apart…

  16. Oops didn’t finish my sentence, I was saying I stopped eating just the protein and now started eating carbs also like breads and I’m still the same, is this okay?

  17. “Supersets” is a training method where you perform two different exercises without a break. It can either be the same muscle group or another muscle group. This allows you to save time and also enhance the tension of your workout. Make sure to not use your maximum weight if you intend to target the same muscle group while doing Supersets.

  18. @goodyear2602 exactly…legs are a major muscle group so it hits your entire body hard. this is why EVERYONE needs to train legs. keep it going!

  19. @iPraiseElohim start with this workout then if you have any energy left, do the plyos..but this is a tough workout on it’s own. let me know how you make out

  20. Had leg day yesterday….but why is it that especially on leg day the entire body feels so exhausted after the workout? Is it because it is such big muscle groups? I feel tired after other workouts as well, but it’s always extreme after leg day. Any suggestions?

  21. Tomorrow is my leg day. I plan to do this and plyometrics jumps with step aerobic risers at different levels. Too much?

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