Not everyone wants their legs to be big and bulky as well as not all of us wants to jump high and sprint fast some want to just look good. Regardless of in which group are you, you should never skip the leg day!
Here is why
Leg training burns a lot of calories.
Legs are the largest muscle group on our frames, therefore, proper leg training costs a lot of effort and burns a large number of calories. The more calories you burn throughout the day the more you can eat. Let’s be honest we all want to enjoy our food and stay in good shape. Hitting the leg day will help with that!
Leg training causes a big hormonal response.
Due to the fact that legs are relatively big when compared to other muscle groups, leg training usually leads to greater post-workout growth hormone and testosterone release, and even though the scientific literature doesn’t clearly state that this effect helps in overall body development most of us know that these two hormones are what drives lean tissue growth.
They look aesthetic
Of course, everyone has different criteria of aesthetic look. However strong legs with visible muscles just make a good physique look better. Regardless of whether they’re big or slim as long as the entire body is proportional they’ll make us look more complete.
Legs are meant to be strong.
Legs can generate incredible strength and power and have high endurance. We can walk all day after day and many of us won’t feel tired the next day. Human beings aren’t made to sitting in a chair whole day. Show respect to your body and make it strong!
Building legs with calisthenics?
I love bodyweight training but if you want a bodybuilder looking legs then it is easier to achieve by doing traditional bodybuilding leg training that bases on squats.
Personally, I prefer legs that look slim and muscular and enables me to sprint fast and jump high. And this can be easily achieved with just bodyweight. Here is an example of bodyweight leg training and hybrid leg training:
After a warm-up
Pistol squats progression 3×5-8 reps/leg 1 min rest
High Jumps 3×5-8 reps 1 min rest
Sprints 5x 100meters 1 min rest
Jumping Lunges 5x 10 per leg 30s rest
Sissy squats 3×10 30s rest
Weighted Pistols 3×6 reps/leg 1 min rest
Front Squats 3×6 reps/leg 2-3 min rest
Weighted jumps 3×10 1 min rest
Weighted Sprints 4x 80-100m 1 min rest
Weighted lunges 3×10/ leg 1 min rest
Calf raises 3×10 30s rest
These are the workouts I like to do for my legs. Depending on the situation I will do one of them or a mix of these two. Leg training may not be the most enjoyable but it’s definitely worth doing.
B. Strong &Healthy and don’t skip the Leg Day