Train with the right intensity.To maximize the muscles- and strength-building effects of this leg day workout, push most sets close to muscle failure.
After each set, ask: “How many more reps could I have gotten with good form?” If the answer is more than two, increase the weight or reps to make your next set more challenging.
To maintain optimal intensity, you also need to increase the weights you lift as you get stronger. Do this by increasing the weights once you hit the top of your rep range for one set.
For example, if your workout calls for 4-to-6 reps of squats and you get 6 reps for a set, add 10 pounds total for your next set and work with that weight until you can (eventually) squat it for a set of 6 reps, and so forth.
If you get 3 or fewer reps after adding weight, reduce it by 5 pounds to remain within your target rep range (4-to-6) for all three sets.
Apply this progression method to all exercises in every workout.
Eat enough calories and protein.To maximize muscle and strength gain, maintain a daily calorie surplus of around 110% of your total daily energy expenditure (TDEE).
You also need to eat enough protein to allow your leg muscles to recover, repair, and grow effectively. Aim to eat at least one gram of protein per pound of body weight per day.
Take the right supplements.Here are the best supplements for supporting your leg workouts:
- 0.8-to-1.2 grams of protein per pound of body weight per day. This provides your body with the “building blocks” needed to build and repair muscle tissue and help you recover from your leg workouts. If you want a clean, convenient, and delicious source of protein, try Whey+ or Casein+.
- 3-to-5 grams of creatine per day. This will boost muscle and strength gain, improve anaerobic endurance, and reduce muscle damage and soreness from your leg workouts. If you want a 100% natural source of creatine that also includes two other ingredients that will help boost muscle growth and improve recovery, try Recharge.
- One serving of Pulse per day. Pulse is a 100% natural pre-workout drink that enhances energy, mood, and focus; increases strength and endurance; and reduces fatigue. You can also get Pulse with caffeine or without.