Leg Day has become somewhat ceremonial for men. If you're new to weightlifting, though, is there anything more daunting? Are you doing the moves right? Are you using enough weight? Are you even following a decent workout? It's a lot to think about.
To make your time in the gym less complicated, more focused, and exponentially more effective, follow the routines on the following slides created by Adam Friedman, a personal training, conditioning coach, and Gold’s Gym Fitness Institute Expert. He's come up with five different routines to keep in your rotation—indefinitely.
"What makes these workouts effective is the combination of isolated and compound movements, which effectively taxes your body and causes new muscle tissue to grow," Friedman explains. You'll also go through varying combos of straight sets, drop sets, and supersets that help provide constant stimulation to your neuromuscular system, which is necessary to build strength and muscle, he adds.
Recommendation: Do one leg workout per week. You can start cycling through these five, doing a new one each week and then repeating them. "I like to start the week with lower body because it’s when I feel the most energy from my recovery Sunday," Friedman says. Plus, leg routines typically require the most effort and nervous system involvement, so it's best to do them when you're fresh.