July 14, 2024

Dreaming of strong and sporty legs? Are you dreaming of round and shapely buttocks and a body that can do a lot? Many people dream of round and shapely legs and think they are doing the right things for them. Sadly, however, you often come across the fact that year after year. Marathon leg workouts lasting over an hour are carried out at the gym, pumping the same weights each time. But when it feels effective and burns in the legs. So does a two-hour run or 5 minutes of squat jumps in a row. But will the legs grow and get stronger with these? Yup.

The biggest and strongest muscle groups in our entire body are located in the legs. So after the initial phase, you don’t want to use just a barbell and small pucks to grow a jerk. Of course, everyone has to start from somewhere. But when aiming for shapely and strong legs, at some point you have to dare to develop something to do. It’s also a fact that if you really want muscle (that is, that shape and roundness). Then you need to develop strength in your legs as well.

If nothing changes! Then nothing changes, i.e., if you are still doing squats, presses! Or hip lifts with the same weights as last year. Then probably the result is not expected this year either. The solution to this is not often changing exercises. Buying a new similar training program, or extending the training, but putting the basic palette in order.

Often the problem is not in what new things are invented or what is added, but how the current one could really be made better. I think peaks are good in the basics!


Favor heavy multi-joint movements

In training, focus on heavy multi-joint movements that put a comprehensive load on the legs. Leg press, squat variations, deadlifts, hip lifts, etc. Build the workout around these, and aim to place the heaviest and most challenging movements at the beginning of the workout. One training session doesn’t have to and shouldn’t include all of these, but for example two of these may very well be enough when you’re doing a really uplifting workout in a long run. In addition, you can choose more isolating movements for the side, such as thigh extension/bending/extending or buttock kicks.


One hard day on the legs, which is approached with the fear of death, and after that, you won’t walk for a week when your legs are so blocked. Familiar? If the purpose is to invest in the development of the legs, it can be good to train the legs more often than once a week, but in that case, the one-time dose cannot be as large (at least in one shot) as when training once a week. With a greater focus on the legs, you can also train hounds three times a week, but you should be even more precise with the training volume.


Set strength goals for heavy multi-joint movements, and in general keep a few movement variations with you through different programs, so that you can generally implement and monitor development. For example, aim to develop your current 10x100kg press result towards 10x150kg. Or doing a series of hip lifts with more than 70 kilos or pulling 100 kilos off the ground. However, remember that when adding weight, don’t compromise on technique and range of motion.

It is good to relate the goals to your current level. Those who practice hip lifting with just a barbell can of course set the goal of moving 100kg at some point in the movement in question, but first, it is good to take stages of a shorter time span and also remember the goals related to the development of the technique together with this.

You can and should always be proud of every small step of progress, and it is especially good to seek progress in small steps. It’s not always a good idea to hit the deadlift bar with more five-kilogram discs at once, but with 1.25kg discs, you can go really far. If you add 1.25 kg more to the ends in each workout (i.e. 2.5 kg in total), then in a month this adds up to a total of 10 kilos, and in three months 30 kilos. Not bad!

Train hard and SMART

Not just hard. Here are some tips:

  • Eat. Muscle and strength levels do not develop very optimally with fins that are too small. And snack breaks and daily chicken and rice don’t help grow muscle any better.
  • Avoid training until failure (i.e. complete exhaustion). Really. Finish the sets before the repetitions hit the bottom and walk away from each workout without the feeling of vomiting.
  • Track training results. Write down the number of repetitions and set weights done in training. In the next training, try to improve these even a little bit (even if I add 1.25 kg discs to the deadlift sets). Of course, you won’t be able to do this if you push the sets to failure every time and train until you’re in a state of exhaustion.
  • Remember to keep sufficient (2-3 min) set recovery between sets so that you can do really high-quality sets. For example, in the last tight sets of heavy squats, a recovery of even four minutes may not be bad at all.
  • Remember the lightning, because you can’t always pull hard and high. Write down in the calendar after 3-5 hard training weeks, when you can drop the number of sets and/or used training weights for one week. This way you can keep the training really upbeat.
  • Contribution to comprehensive development. In leg training, the results get boring quickly, if, for example, the control of the middle body is at a completely low or even low level.

Remember maintenance.

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