It’s Monday morning and I’m SO not in the mood for squats. Or in fact hip thrusts, walking lunges or even that damn leg press. Sometimes I literally have to psyche myself up for leg day and Mondays are just one of those 3 days where I do legs. Psychologically, if my worst session of the week is done on a Monday, I feel better that it’s out the way and the other sessions in the week somehow don’t seem as bad. So many things run through my mind; have I eaten at the right time? Have I had my pre-workout coffee half hour before? Do I have my belt and foam roller in my bag? Right, all set and ready to go. I arrive at the gym and I feel tired already, as I saunter in, dragging my heels, pondering how an earth I am going to get through this session. Yet, one or 2 sets in, and I’m there… in the zone…
WHY ARE LEG DAYS SO IMPORTANT?
Leg days, as much as they will feel like your nemesis are crucial. Unlike upper body, they engage the major muscle groups of your whole body, such as your glutes, quads and even your core. Think about how much you use your legs in everyday life; standing up, walking, running for that train, even just getting you out of bed every day. So why abandon the care of the two parts of you that are the epitome of your survival? Do you ever stop to think about how you would feel if you had no legs? Therefore, the pain of enduring a session of just lower body would be nothing compared to the pain of never having your legs at all. Fundamentally, the stronger you are in your lower body, the more likely you will prevent injury. On a more scientific note, most people don’t know that leg workouts stimulate your hormones such as testosterone and cortisol (your stress hormone). So even if just done for overall hormonal health rather than aesthetics, is good enough a reason.
When you think of all those horrible leg workouts (my worst is Bulgarian Split Squats and Front Squats) remember balance plays a big role in execution of these. Single leg exercises in particular, iron out any muscular or strength imbalances you may have, so you are less likely to over compensate one side. So even if you’re puffed out while doing them, just keep reminding yourself that the noticeable weakness you have on that particular side will continue to improve, if you continue to persevere with single leg work particularly. As a word of advice, if you are weaker on one side, always start with the weaker side at the start of every set.
Your core is used more than you might think when you do lower body exercises. Whether it is a squat, a deadlift, or stepup, the list is endless. You are engaging your core, much more than you probably realise, especially through correct breathing when you brace.
These are some other major benefits of training legs:
· Especially when in a calorie deficit, you can tone up those quads and calves!
· Builds muscle much quicker than if you did arms
· Improves your overall fitness, especially in those leg compounds
· Reduces joint pain
· Strengthens bones
· Helps back pain-especially if you strengthen your glutes specifically
· Improves a wide range of motion and therefore reducing chances of injury
· You’ll burn more calories: think about it, your ass (gluteus maximus) is the largest muscle in the body therefore you will require more energy to work them
· You won’t look like a flamingo LOL. Trust me, I always wonder when you see a well built man on top walking down the street and as soon as your eyes wonder down to his calves, you think to yourself, yep 1. Mine are bigger and 2. he clearly doesn’t do legs!
NEVER SKIP LEG DAY
Obviously when I say ‘never’ I don’t mean literally ‘never’. I just think if you’re someone that is genuinely tired and you have to skip it, get it in another day. Trust me, the more you avoid training legs, the worse it will feel. When I had a week off training for 1 week before I started my first prep, that first leg session back was THE WORST. From memory, every rest period I had, I was running outside wanting to vom. So, rule number 1, just don’t skip it, don’t avoid it, just face it.
Here is an example of x2 leg sessions that you could incorporate into your training:
SESSION 1:
A1. Back Squats 6-8 reps (3-4 sets) 2 minute rest between sets.
B1. Hip thrusts 8-10 reps (3 sets)
B2. Dumbbell walking lunges 10 reps (3 sets)
C1. Leg press (8-10 reps, 3 sets)
D1. Leg Extension 10-12 reps (3 sets)
D2. Leg Curls 10-12 reps (3 sets)
SESSION 2:
A1. Deadlifts 6-8 reps (3-4 sets)
B1. Smith Machine Front Squats 8-10 reps (3 sets)
B2. Dumbbell Stepups 10 reps each leg (3 sets)
C1. B stance Hip Thrusts 12-15 reps (3 sets)
C2. Hyperextension 12-15 reps (3 sets) Add a Dumbbell for more intensity
C3. Prowler (laps to failure!)
Moral of the story: leg day IS a necessity, just get it done.
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