According to most professional bodybuilders, the legs are one of the most feared parts when it comes to bodybuilding. This is mostly due to the intensity levels involved in leg workout sessions. Leg muscles also tend to require much more effort and dedication to gain than most other body muscles. To help you gain more from your exercise regime, here are 4 tips for a better leg workout you might want to look at.
1. Prepare Well Psychologically
Just like any other exercise out there, you have to enter your gym or leg workout environment well psychologically prepared. Well, in most cases, leg workout will involve lifting heavy weights and doing moves that will highly strain your muscle and sometimes drain you. Preparing well psychologically means getting in there amped up with a positive and motivated attitude. If you have a negative or weak attitude against leg workouts, you will want to drop that and visualize success instead.
Focus more on the end result as opposed to the pain and strain. Focusing on something that pisses you off can help amp up your psyche through the negative energy. It tends to raise your testosterone levels, which boosts your muscle energy levels, increases fatigue time, and reduces your recovery time. As much as you want to harness your negative energy, however, learn to clear distractions off your mind through meditation before and when lifting. Last but not least, having some music playing in the background will also hype up your leg workout sessions a great deal.
2. Put More Focus on Deadlifts and Squats
The rule of thumb for better leg training is to exercise all leg muscle groups at least weekly. However, as much as there are numerous leg exercises to choose from, squats & deadlifts should be your best friends if you need to get the best out of your leg workout sessions. For the best results deadlifts and squats mostly require being done at higher intensity leg training level, so be sure to do them at the beginning of your session. Most importantly, make sure you use the right form to avoid injuring yourself. As a matter of fact, back injury is a common consequence of leg training exercises that aren’t done right. Contrary to the belief of some weightlifters and athletes, leg presses won’t replace squats no matter how much you do them.
3. Check How You Breathe When Working Out
Your breathing technique is quite crucial during exercise, especially intense exercise such as leg training that involves heavy lifting. The right breathing technique will not only boost your lifting energy, it will also help protect your spinal column from injury. The trick is to breathe in a way that increases pressure in your thoracic and abdominal cavities. Here’s the best way to breathe during leg workout.
• Negative Rep – Inhale
• Positive Rep – Hold Breath
• Rep Complete – Exhale
3. Consider using a Weight Lifting Belt
In addition to boosting your core strength, a weight lifting belt helps protect your spine from injury. It is a belt worn tight on the abdominal area to help boost your lift during heavy leg training. It saves your back while helping you lift more.
4. Exercise Caution
Caution is key in any workout regime. With leg training, however, parts such as the lower back and the knees are more prone to sustaining an injury, especially when lowering the weight. Such injuries can put you off the game for a while, if not entirely, which will affect your ultimate gain from the leg workout. Exercise great caution during your negative reps and keep the weight in control during your lifts to avoid hurting these delicate body parts.