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Tips on
building a great pair of legs muscle:
-
The
best way to determine whether you're working quads or hamstrings
is to closely monitor your range of motion. If you stop at the point
where your thighs are just parallel to the floor in the squat, for
example, you're typically isolating quads. If you go below the
parallel position, you'll generally put more emphasis on your
hamstrings and glutes when you rise.
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Always
do some light sets to warm up your legs before training hard.
Always resist the weight in the negative portion of the movement to
extract the most benefit from each exercise.
-
Leg
work is so tough, many people lock out to rest in the middle of
their sets or use their knees to help bounce the weight up. Not only
is this counterproductive, but it can be outright dangerous. To
minimize risk to the knees, do slow, deliberate movements with
strict form.
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Avoid
looking down or around when you squat; wherever your head goes,
your body is sure to follow. Having a curved or contorted angle to
your back with a heavy weight on it is asking for trouble.
-
A lot
of people "weight trip" in the gym: They think they'll impress
someone by loading the bar or rack so heavy, but then have to use
terrible form to get the weight up. Experienced bodybuilders will
look at someone like that and think, "What is this dude doing?"
-
Beginners can get great results. Use light weight and limit
yourself to just three sets for leg's muscles exercise. If you're afraid of free
weight squats, start with squats on a Smith machine. After you learn
the proper form and feel comfortable with the movement, you can
graduate to barbell squads.
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