Posts: 786
Threads: 0
Joined: Oct 2012
Reputation:
95
On the importance of leg day
01-22-2014, 01:35 PM
Couldn't agree more. It amazes me how many regulars I consistently see at my gym NEVER doing any leg exercises.
Another important point that should be made is that leg exercises don't just benefit your lower body. Muscle-building requires large amounts of anabolic hormones, like testosterone and growth hormone, and one of the best ways to encourage production of these is to engage in heavy, compound lifts that work large amounts of muscles at once, like squats, deadlifts, and lunges.
I'm no doctor, but I'd venture that by forgoing leg exercises, a guy is probably only producing about half the T and other hormones needed to promote muscle growth. So theoretically, a good set of squats could do more for your biceps than a set of curls.
Posts: 213
Threads: 0
Joined: Nov 2012
Reputation:
2
On the importance of leg day
01-22-2014, 02:06 PM
Pretty much and free weight leg exercise works your core and back. My 600+ squat and deadlift has given me a back that is all business. So business it could run it's own meeting at the oval office. You are not a bad mofo until you have a serious back and you won't get there without training legs.
Posts: 1,921
Threads: 0
Joined: Aug 2013
Reputation:
29
On the importance of leg day
01-22-2014, 03:21 PM
Isaac is on point. You have a much larger testosterone output when you squat and deadlift compared to working upper body.
Don't forget to put some work in on your hamstrings. Single leg curls with three second negatives will make that muscle blow up.
Reporter: What keeps you awake at night?
General James "Mad Dog" Mattis: Nothing, I keep other people awake at night.
OKC Data Sheet
Posts: 2,688
Threads: 0
Joined: Jul 2011
Reputation:
70
On the importance of leg day
01-22-2014, 04:01 PM
For me legs and back take somewhere 70% of my training. I actually like squatting and training legs. I also find mucled legs aesthetically pleasing so I have no issues with leg training.
I beleive the "leg day" paradigm is what actually stagnates most people from doing enough leg work to learn to like it. I do not have leg days or any other isolation days. I squat at start of every training and then I do an additional leg exercise (cycle calves and hamstrings) every training. After this I proceed at training back and chest (cycle lower back, higher back and chest) and then in the end it is time for some minimal arm or shoulder work.
My arms are still big. They grow with minimal arm work from the testosterone released by leg and back work.
Posts: 403
Threads: 0
Joined: Dec 2010
Reputation:
2
On the importance of leg day
01-22-2014, 04:52 PM
I always had trouble gaining weight... and then I started squatting. Problem solved
Posts: 497
Threads: 0
Joined: Aug 2012
Reputation:
11
On the importance of leg day
01-22-2014, 06:09 PM
Us stronglifts guys are beasting our legs 3 days a week, the worst part is walking down stairs right after.
Posts: 3,719
Threads: 0
Joined: Dec 2013
Reputation:
46
On the importance of leg day
01-22-2014, 06:15 PM
Would you guys say leg presses are a decent substitute for squats? I know squats are king but I was just wondering if heavy leg presses will get the job done in terms of building quads. To be honest, every time I do squats, it feels out of whack, correct form and all. I'm willing to sacrifice the gains offered by doing squats in favor of something safer.
Posts: 660
Threads: 0
Joined: Nov 2011
Reputation:
4
On the importance of leg day
01-22-2014, 10:17 PM
Agreed, although I don't ever do squats and deads on the same day.
Posts: 57
Threads: 0
Joined: Mar 2013
Reputation:
0
On the importance of leg day
01-22-2014, 10:20 PM
while leg day is important (tomorrow shucks), lets not forget that if you are lifting for appearance, legs are probably the least important muscle group. To the people talking about the 'extra' testosterone that doing squats and deadlifts produces, this increase is most likely negligible in the greater picture of things. Of course having a large upper body and a smaller lower can look ridiculous at times, but lets face it, most women simply can't appreciate a good set of legs while wearing clothing.
Now that being said, nothing beats a long workout filled with heavy squats and or deadlifts to make one feel pretty bad ass. And while these are probably the best leg exercises in general (well at least squats), lets not forget that many advanced bodybuilders simply do leg raises and the leg press etc. for the majority of their lower body training.
Posts: 402
Threads: 0
Joined: Nov 2012
Reputation:
6
On the importance of leg day
01-22-2014, 11:55 PM
I start my lifting week with legs on tues. After two full days of rest. It's by far the most challenging day and I mentally get up for it like nothing else. To me, it serves as my competitive outlet.
I finally starting gaining weight again by straight up increasing my fat intake. Don't trim the ribeye steak, don't drain the hamburger fat, and by thigh meat chicken instead of breast. Plus side of it is that food tastes better.
Leg press works better if you learn proper squat form and flexibility first. My 2c.
Posts: 304
Threads: 0
Joined: Nov 2013
On the importance of leg day
01-23-2014, 12:11 AM
Has anyone had their abs become more pronounced thanks to squats specifically? I feel they've made a difference, on par with sprinting.
The other benefit is my legs have gotten A LOT heavier/bigger in the past 2 months, and I tried doing ab ripper x for the first time in about 6 months. I used to be able to crank out 2 sessions of that video in a row, but when I tried Sunday, my hip flexors and lower abs simply could not cope. My pelvic V became a lot more pronounced. Unfortunately, my hip flexors are STILL sore from just ONE (lackadaisical) ab ripper x session… can't wait till I can do squats and try the video again.
Posts: 305
Threads: 0
Joined: Oct 2013
On the importance of leg day
01-23-2014, 02:52 AM
More than 1 shiela has told me that the first thing they check out on a guy is his butt. I know, I know - don't listen to what they say - but it does make sense.
If male attractiveness is related to strength, his butt should be a good indicator of strength since the glutes are the strongest muscle in the human body, with other leg muscles close behind. With this in mind, you neglect deadlifts and squats at your own peril.
It was deadlift day 2 days ago - my whole skeleton hurts, but I feel powerful. And when you feel powerful, you are powerful.
Posts: 891
Threads: 0
Joined: Jun 2013
Reputation:
15
On the importance of leg day
01-23-2014, 06:23 AM
The vast majority of men would be far better off using their time dedicated to leg day to do upper body workouts instead. Unless you're playing a sport leg workouts are pretty much useless.
The increase in testosterone is very temporary and is almost equalled by doing big compound movements for your upper body - deadlift, bench etc. Doing 4 upper body days instead of 3 upper body days has far more of an effect on your upper body muscle mass than the miniscule benefit from doing squats does.
Chances are the only time a woman is going to see your upper thighs is after you've fucked her: until that time you've got pants, swim shorts, boxers etc on.
Until you reach a stage where you're 100% happy with your upper body, and find yourself having excess free gym time, I wouldn't bother.
full disclosure: I've gone through periods of doing heavy leg work when working out while playing college level rugby, and I've gone through periods of just working out for myself/girls and only working my upper body. Yes, I was a better all-round athlete when I was doing a leg day. No, this didn't help me pull in the slightest. In fact, when I was able to drop leg day and add more upper body exercises it made me look in even better shape and score higher quality girls at the beach / in bars.