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.
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.
Totally different physiques.
It’s best to train with heavy sets in the 1-5 rep range.
It’s best to train with sets in the hypertrophy zone in the 9-12 rep range.
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.
A superset is when you complete 2 exercises back to back.
This leg workout is comprised of 4 exercises split into two supersets.
Click the links below for a step-by-step exercise demonstration of each exercise.
Rest: 0 seconds
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.
Rest: 3 minutes
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.
Once you’ve completed all the sets from superset #1, move on to superset #2.
Reps: 8 reps/leg
Rest: 0 seconds
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.
Reps: 12 reps
Rest: 3 minutes
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.
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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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.