by Tony Gjokaj March 03, 2020 6 min read
Nothing completes a physique more than strong legs. Legs have always been one of my favorite muscle groups to train because I genetically had strong legs, to begin with.
Today, I train them about 2-3 times weekly, and I love them even more: I typically always look forward to my leg days.
In this article, I wanted to simplify the Quadriceps and Hamstrings so that you can optimize your leg workouts. After this, I believe you're going to appreciate the legs a lot more - you'll give your legs the respect they deserve on leg day.
Let's get into it!
The legs are muscles that are very similar to the structure of the arm. Think of the legs as the "arms in the opposite direction": the quads extend (“triceps”) while the hamstrings curl (“biceps”). In this section, we are going to divide the legs into the front of the thigh (Quadriceps) and the back of the thigh (Hamstrings) so that we can simplify the anatomical function of both.
The Quadriceps are the muscles that are on the front of the thigh. They consist of four major muscles: the Vastus Lateralis, Vastus Medialis, Vastus Intermedius, and rectus femoris.
These four main muscles contribute to the following functions:
The Hamstrings, similar to the Quads, consist of four main muscles: semimembranosus, semitendinosus, biceps femoris short, and long head. The semimembranosus and semitendinosus are the innermost muscles of your hamstrings while the biceps femoris muscles are the outermost muscles.
The Hamstrings’ functions are of the following:
In understanding these muscular functions, you can strategize in training the hamstrings in an effective and efficient pattern.
Hamstring development is not too complicated as there are only a few ways to train them. Think of your deadlift exercises as "stretching" the hamstrings and our leg curl exercises as "flexing" the hamstrings.
Repeat your exercises of choice weekly, and do 10-16 sets weekly. You will see solid hamstring development overtime.
There you have it: a definitive guide to Leg training.
I hope this has helped you find some motivation in crushing your next leg day and even gave you that epiphany to actually put in some extra work on your legs.
If this article helped you, or if you would like to chime in, throw your thoughts in the comments below.
Until next time legion, go crush it!
Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.
by Tony Gjokaj March 31, 2021 3 min read
What is the difference between Impulse and Catalyst?
We get this asked every once in a while to new members of the Reforged Legion.
So in this post, I wanted to talk about the differences between these two products: who they are for, what they're made for, and what scenarios you can use them in.
by Tony Gjokaj March 24, 2021 2 min read
Two new products incoming!
Introducing our Recovery Line!
by Tony Gjokaj March 20, 2021 3 min read
I’ve had clients in the past tell me they wanted to lose an “x” amount of pounds in one month.
Why the one month?
“I just want it done quickly.”
This is understandable... I have been there. But I've always had bad experiences and problems with fitness goals like this.
They’re always outcome-based. High expectations with a probability that they might not be achieved or accomplished.
Things like “I need to drop 15lbs for my wedding in 2 weeks” are always things that people desire for just a specific moment in their life.
This is one of the reasons why I believe people fail.
We expect so much with our goals, but we don't have systems or processes to get to them.
We need to go beyond this with the formulation with the acceptance of a lifestyle change… and of what I like to call Badass Goals.
Rise to a greater potential.
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