Poor fitness results?don't avoid leg day, 2 sets of leg training programs: beginner and advanced

Training program designed for beginners and masters, you do not practice loss.

Leg training is a fear for every trainer, and even seasoned trainers can avoid practicing leg days.

Even if dread or insist on practicing leg, or even practice 2-3 times a week, apparently, there are too many benefits of practicing leg.

More Testosterone - Studies have shown that squats promote the release of more testosterone and growth hormone, the two most important hormones for muscle growth .

【2】 Stronger Core - Squats, squats, and deadlocks will greatly improve your core strength.

[3] Stronger spirit - Many people are afraid of practicing legs, but when they persevere, you become a stronger person, both in training and in life.

Today, two different training programs are designed for beginners and advanced trainers.

First, leg training for beginners

For novices, the amount of training should be moderate, the compound action maintained at 4-6 times, rest between groups generally in half a minute to 1 minute, under the premise of ensuring the quality of action, try to shorten the rest between groups.

Barbell squats - 4 x 4-6 times

Bow stride Involvement - Group 3 × 10 times

Leg lift - 3 x 12-15 times

Leg Curl - 3 sets x 12 times

Sitting leg flexion and extension - 3 groups x 20 times

Stance raised heel - 3 groups x 12 times

Second, advanced leg training

If you really want to break the leg growth, then I recommend leg training twice a week. This is not a simple training task, it does not mean that two training will reduce the intensity of each training, on the contrary, it will only be more difficult.

The interval between two legs training is recommended in 2-3 days.

【1】Quadriceps and calves

Barbell squats - 4 x 8-10 times