Weight training for legs – bring up the muscle mass

You have probably read lots of training articles based on building up arm size, or as far as that goes, any muscle group pertaining to the upper body, but legs are a necessary component when it comes to training and building up muscle mass.

When you incorporate muscle building moves for legs such as the squats and dead lifts, they can have a great impact on speeding up your metabolism which will contribute a great deal to building muscle size for the rest of your body.

Today I am going to talk about weight training for legs and bringing up the muscle mass in your legs. I have seen many people out there that have a large upper torso when it comes to muscular development, but at the same time they have very small legs in comparison to their upper body.

II have seen many people in the gym neglecting their leg training day simply because training legs can take a lot of energy and not everyone feels like exerting so much energy as compared to training for example their arms or shoulders.

Why are squats so important?

Squats have always been the king of leg training when it comes to developing a large set of quads. There are many great exercises when it comes to working your legs, but the single most important key to building muscular thighs are exercises that involve the quads with maximum tension which include exercises that you can really pack on the weight.

Other exercises that are great for doing this would include the dead lifts and leg presses. other exercises that would include such moves as the leg extensions and leg curls are great for leg development but they don’t pack on the muscle size that squats do.

lunges are a great exercise for quad development and they are excellent moves for burning calories, and stiff leg dead lifts are an excellent choice for developing the hamstrings, but when it comes to overall leg density, the best exercise that reigns over them all would be the squats.

Using a training partner

For best results in your leg training, I would suggest that having a training partner will help you to see the best results possible, when it comes to other leg developmental exercises such as leg extensions, leg curls and lunges, there is no need for having a training partner when it comes to performing these exercises.

Performing squats can be a dangerous exercise when going it alone, that is why you will always want to make sure that you are practicing safety such as having a training partner so they can stand behind you in a literal sense and back you up to avoid any serious accidents that may happen.

How often should you train legs?

Training legs I would recommend that you should stick to working just once a week, when it comes to performing such a high intensity workout like legs, you will need plenty of recovery time before you train them again.

Training your upper body can be a different story, for such muscle groups as your arms, shoulders, back, chest and core you will naturally want to train these more often such as two days a week, but for best results you should stick to doing legs once a week and performing legs by themselves.

How many sets and reps should you perform?

When it comes to how many reps you perform per set basically all comes down to what exercise you are performing. For something like the leg extensions and leg curls, you might want to shoot for 12 to 20 reps per set, and for something like the lunges and stiff leg dead lifts would probably be better worked with higher reps like 15 to 25 reps per set.

Your rep scheme for exercises like the squats and dead lifts as well as leg presses should be performed with heavier weights, so for these exercises I would recommend using a lower rep scheme which would involve 8 to 12 reps per set.

The amount of sets that you perform for each exercise would stay basically the same, except you might go a little higher for sets like the squats and dead lifts. Exercises such as the squats, dead lifts and leg presses I would recommend shooting for five sets each, whereas other exercises you might typically perform three or four sets for each.

Another thing you should take into consideration when determining how many sets that you perform for each exercise is your experience level in training, if you are new to working out I would recommend doing no more than 5 sets for quads and 5 sets for calves.

Once you have been training for six months, I would consider you to be in the intermediate level, for the intermediate level I would recommend doing no more than 10 sets for thighs and 10 sets for calves. For the advanced trainer which would be someone who has been working out for at least a year, I would recommend performing in the neighborhood of 15 sets for thighs and 15 sets for calves.


In conclusion to this, I recommend that you follow a healthy diet which would be high in protein for building muscle and a good amount of carbohydrates which are essential for providing you with the energy that you will need to get you through a leg training session.

Always train with safety in mind, this means using a training partner for exercises such as the squats and dead lifts, and always use proper training gear to avoid any unnecessary injuries such as a lifting belt to help with back support and a pair of sturdy training shoes for such exercises as the squats and dead lifts.

I hope that this training article will give you some helpful information to go on when setting up a training program for legs, and if you are training at a gym, if you are ever in doubt about how to properly perform an exercise, I’m sure that there well be a coach on hand that can give you the proper instruction you need to avoid any unnecessary injuries.

For supplementation on gaining muscle size, you can check out one of my reviews here.

If you have any questions or comments, please feel free to leave them in the box below and I will be happy to get back to you as soon as possible.

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3 thoughts on “Weight training for legs – bring up the muscle mass”

    • When you remain consistent with the training and eat a diet high in lean calories and protein, you will see muscle gains.

      Just be patient and consistent with your training and you will do great.


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