In the 2nd edition of my workout program, here’s what I do for legs:
Please beware, my leg workout is no joke. It really is not for the faint of heart. If you are new to lifting weights, don’t be afraid to do the whole thing with the bar only if you have to. There is a lot of squatting and lunging. My burn set is more of a burn series than a set but it pushes blood to the appropriate places to get a “pretty hot and tasty” (PHAT) ass.
If you aren’t new to lifting, I’d still suggest going easy on yourself. Work your way up to squatting your body weight during the power sets. I know this leg workout might look psycho but it took me 10 years to build up to doing it this way consistently. When I take a break from lifting, I take it easy when re-introducing legs.
Post-gym recovery is especially important when it comes to legs. Make sure you get plenty of water. Leg day can cause more sweat and dehydration than other days. I think this is the reason why a lot of people skip leg day: it’s a mixture of weight lifting and cardio.
I hate it when guys skip leg day because it is so obvious when you look at the body. Everything comes together nicely when it’s being held together by a good pair of legs. So if there’s any motivation to do this leg workout, just think about how well everything will come together as a result of your leg workout.
Always try to keep the weight on your heels when squatting and lunging.. Make sure you protect your back by keeping a big chest, eyes-up and not looking down, keeping the integrity in your back. I know it’ll be uncomfortable but as you squat down it is imperative that you stick your butt out. This is awkward, yes, but it’s almost guaranteed that you’ll protect your back from injuries.
If you can, try and foam-roll directly after doing a leg workout to breakdown lactic acid. Don’t be concerned if you can’t walk for the first 24 or 48 hours after this workout, it means that it is working! Happy PHAT ass growing everybody!!!