Road To a Better Physique: How to Build Stronger/Larger Legs With Workout Equipment

 Road To a Better Physique: How to Build

 Stronger/Larger Legs With Workout Equipment

The road to a better physique comes with excellence, determination, and the willpower to push through to matter the struggles that you may face. This obviously comes with a good reward too. The path to your goals may be filled with bitterness and hurt, but what lies at the end is sweetness and warmth. Moving on, the next step to achieving a better physique can include leg workouts with the required equipment. These can range from using barbells, using dumbbells, to even using bands as a means of resistance training.

Resistance Training - Workout Equipment

What I like to do first when it comes to leg workouts with equipment is to start off with lighter weighted equipment first to warm up the legs. This can prevent injury, and prolong a gym session. I would start off with a Table Top Kickback, whilst using the bands. First, you place your two feet into a band and get onto your hands and knees. Then, you begin by kicking back your foot as if you are driving your heel into the back of the wall, while also raising you foot over your glutes. Doing this workout helps activate your core, hips, and glutes. 

Next off, I would pick up a barbell, grab a bench, and attempt what's called a Barbell Hip Thrust. For the weight, I would load up the barbell with 3/4 of my max. To attempt this workout, you may need some padding between your waist and the barbell. You start by leaning your upper back against the side of a bench, then place the barbell around your waist. With your legs fully extended, bring both heels under your knees, and simply thrust into the air. Try to straighten your back as much as possible, then slowly bring it down. This works out your glutes, primarily the Gluteus Maximus and the Gluteus Medius. 

Moving on, the last workout that I would do with equipment would be the Bulgarian Split Squat. Grabbing at least 10-20 pounds dumbbells, make your way back to the bench that you last used. In order to do this workout, face your back against the side of the bench, then place one foot, bottom facing up, onto the bench. Then gather an arms length and a half of distance with your other foot whilst holding both dumbbells, and begin squatting, with a slow descent, and a quick burst back up. This workout helps activate your glutes, quads, hamstrings, calves and adductors. This may also require some core strength. This workout really helps with explosiveness within your legs, especially with your vertical jump.

Bellow is a summarization of the amount of reps and sets you may need to do for each workout. However, everyone is different and you may choose to adjust each set or rep to your liking.

Workout Equipment

Table Top Kickback

• 10-20 reps of 1-2 sets or 8-12 reps of 2-4 sets
• Use 1/2 of max if training for warmup, or use 3/4 if training for growth
• 30-90 sec rest each set
• Optional: use yoga mat

Barbell Hip Thrust

• 8-10 reps of 2-4 sets
• Use 3/4 of max 
• 1-2 min rest each set
• Optional: use max weight until failure on last set

Bulgarian Split Squat

• 8-10 reps of 2-4 sets
• Use 1/2 of max 
• 1-2 min rest each set
• Optional: use 3/4 of max or do explosive hops with front leg after each squat

Doing these workouts with the required supervision and discipline may bring fourth expected results. Be sure to take precaution as working out sore muscles is not a good way to get stronger. Instead, it causes harm to your body.