The leg workout for beginners consists of 5 compound free-weight exercises to develop neural pathways for Olympic lifts and improve strength.
Since the leg workout for beginners consists of compound free-weight exercise activating numerous muscle groups simultaneously you can improve:
- kinetic chain efficiency
- body control
You can use the leg workout for beginners to prepare yourself for more explosive exercises, such as Olympic lifts, that allow you to optimize your athletic abilities and become a powerful athlete.
Don’t make the mistake and use too much weight! Doing so makes you sloppy and may even cause injury.
Ensure that you do the respective exercises in perfect form and controlled fashion to optimize energy transfer and improve your athletic abilities.
If you are in the preparation training phase then you want to perform 3 sets with 12-20 repetitions to enhance neural pathways.
Also, knowing your 1 repetition maximum (1 RM) is essential for proper programming. If you don’t know how to do it take a look here.
For gains in muscle mass during the hypertrophy training phase perform 3 sets with 8-12 repetitions and increase the weight.
Become proficient in Olympic weightlifting and use the integrated periodization model for programming.
Also learn how to calculate appropriate training phase intensities download chapter 6.
Leg Workout For Beginners Exercise Summary
In this section we provide you with some more free-weight resistance training exercises you may be interested in to optimize your training:
Before you start your leg workout you may want to warm up to prepare yourself and minimize the risk for injuries.