The Best Leg Exercises For Growth

What’s a winning physique? It’s surely not a dude with bulging shoulders and pecs strutting around on chicken legs. Look, a lot of guys avoid leg day, but you’re doing yourself a disservice. Stop running away. Smash your goals.

Here’s exercises that are proven to help you get massive gains that are also safe and smart. Let’s check them out.

How To Work The Legs

Before we get into the exercises, though, let’s get a general understanding of working the lower body. You need proper form. Work on proper form first, and you will have better results from the beginning. Lastly, don’t focus too much on higher repetitions. Work within the 80-85% 1RM range for the most growth.

Recommended Leg Exercises For Growth

With some basic information out of the way, it’s time to introduce the exercises.

Barbell Back Squat

Note: Best performed inside a rack for safety.
3-4 sets x 8-10 reps
Rest: 3 minutes
How to do:
Start with your feet under the bar, hands in position. Get under the bar. Adjust your grip if you need to. Keep the chest up and the elbows down. Squat up to unrack the bar and keep your core engaged, back long. As you continue to perform a rep, keep your heels under your shoulders with the toes out on a slight diagonal. Get your backside as low to the ground as comfortable for your joints. To get up from the squat, drive through glute and hamstring muscles, squeezing and pressing.

Barbell Front Squat

3-4 sets x 8-10 reps
Rest: 3 minutes
How to do: Bring your arms up under the bar. Keep the elbows high, upper arms parallel to the floor. The bar should rest atop the deltoids when your arms are crossed. From there, lift the bar from the rack by pushing with your legs up and keeping the torso straight.

Step away from the rack and take a squat position—feet under shoulders, toes pointed outward. This is the starting position.

Lower down slowly. Maintain a straight posture as the knees bend. Eventually, the thighs should be below parallel with the floor. As you start to lift from the bottom position, exhale and push the floor through the middle of the foot while engaging the quads.

Repeat.

Barbell Lunge

3-4 sets x 8-10 reps on both sides
Rest: 3 minutes
How to do: Once you have unracked the bar, step forward with either your right or left leg. Maintain balance and squat down. Think about lowering the hips, not bending the knees in order to keep your form. The torso remains straight. Knees bend to 90-degrees. Don’t allow the front knee to go beyond the toes. Once you reach the lowest point, power back up through the feet. Repeat this movement 9 more times on one leg then switch.

Leg Press Machine

3-4 sets x 8-10 reps
Rest: 3 minutes
How to do: Start by sitting at the machine with your back firm against the seat. Your feet are flat on the foot plate, slightly wider than hip-width apart. Grab the handles on either side of the seat. From there, push the plate away by extending through the knees and hips. Turn the locking safety handle so you can move freely. Then, keep pushing through the feet until you’re extended. Bring the plate back slowly. Never fully lock the knees as your work. Repeat the motion.

Leg Curl Machine

3-4 sets x 8-10 reps
Rest: 3 minutes
How to do: Once you’ve readied the machine for use, place the back of the lower leg on the padded lever. Second the lap pad against your quads, above the knees. Grasp the side handles. Make sure you start with the legs fully straight out behind you. Now, exhale, pulling the machine lever back as you bend the knees and lift your heels towards your back. Hold the contraction for a second. Slowly lower back to starting position. Repeat.

Standing Calf Raise

3 sets x 8-10 reps
Rest: 3 minutes
How to do: [Use dumbbells or the machine] On a workout step or platform, stand with your feet under your shoulders. The balls of your feet are on the top half of the platform/step, and the heels are hanging off. Push up, extend the knees, and keep the torso erect. Never lock the knees as you rise. Continue raising the heels as you breathe then lower slowly to starting position, feeling the calf release and stretch. Repeat.

Romanian Deadlift

3-4 sets x 8-10 reps
Rest: 3 minutes
How to do: Hold a bar at hip level with palms facing down. Shoulders are back, the back is arched, and the knees are slightly bent. This is where you start. From there, lower the bar down by moving the butt back. Keep the bar close to the body as you move. When done correctly, the maximum range is just below the knee. At the bottom position, squeeze through the back body and drive the hips forward to return to standing. Repeat.

That’s it! You don’t need anything else—just consistency and determination.

You can’t spell legendary without “leg day.” With these exercises, you can grow your legs and get that bodybuilding physique and strength you’ve been working hard to achieve.

Enjoyed this article? For more tips and tricks and information on how to train effectively, check out my YouTube channel and hit that subscribe button.

The 80-Pound Solution: Revolutionizing Chest Training with Simplified Volume

By RunThaCity — 1 year ago

What if all you needed to transform your chest training was a single pair of 80-pound dumbbells?

Chest workouts don’t need to be complicated or rely on extremely heavy weights to be effective. In fact, focusing on high-volume training with a manageable weight, like 80 lbs, can lead to impressive gains without the need for massive loads. In this post, we’ll break down how to maximize your chest development using simplified volume training, effective exercises, and tips to get the most out of an 80-pound dumbbell chest workout.

Table: Sample 80 lbs Chest Workout Routine

Exercise	Type	Sets	Reps	Rest
Dumbbell Bench Press	Compound	4	10–12 reps	60–90 seconds
Incline Dumbbell Press	Compound	4	8–10 reps	60–90 seconds
Dumbbell Fly	Isolation	3	12–15 reps	45–60 seconds
Dumbbell Pullover	Compound	3	10–12 reps	45–60 seconds

Note: Adjust reps and rest based on fitness level. Focus on slow, controlled movements to maximize muscle activation.

Why 80 lbs? Understanding the Power of Simplified Volume

The Concept of Simplified Volume Training

Simplified volume training is about working with a sustainable, challenging weight to complete high reps and multiple sets. Unlike traditional heavy lifting, which often emphasizes increasing weight over time, volume training prioritizes a consistent weight and focuses on increasing reps, sets, or intensity instead.

Key Point: 80 pounds is a heavy enough weight to challenge the chest muscles while allowing for more reps and volume, a key factor in muscle growth and endurance.
Research Insight: Studies on hypertrophy (muscle growth) reveal that using moderate weights with higher volume can be as effective for building muscle as lifting heavy weights. This makes it ideal for lifters who want to reduce injury risk while still pushing for gains.

Benefits of Sticking with 80 lbs

Using 80-pound dumbbells comes with several benefits. It’s a challenging weight that requires focus and discipline to control but isn’t excessive enough to cause strain on joints and connective tissues.

Key Point: Training at 80 lbs allows you to focus on form, time under tension, and controlled reps, leading to consistent muscle growth without risking overuse injuries.
Benefit Summary: Sticking with a consistent weight like 80 lbs means you can make gains without constantly needing to increase the load, reducing injury risk while still achieving impressive chest development.

Essential Chest Exercises with 80 lbs Dumbbells

1. Dumbbell Bench Press

The dumbbell bench press is a staple for chest development, targeting the pectorals, shoulders, and triceps. With an 80-pound dumbbell in each hand, you’re working with a weight that’s challenging but manageable enough for multiple reps.

Technique Tips: Maintain a full range of motion, taking the dumbbells down to chest level and pressing back up with power. Focus on a controlled eccentric (lowering) phase to maximize chest engagement.
Rep Range Recommendation: 4 sets of 10–12 reps. This volume helps build muscle endurance and hypertrophy.

2. Incline Dumbbell Press

The incline dumbbell press shifts the focus to the upper chest, creating a more balanced look. This is crucial for full chest development, as many people tend to overemphasize the lower and middle portions.

Technique Tips: Set the bench to a 30–45 degree incline. Keep your elbows slightly tucked to protect your shoulders while pressing the dumbbells in a straight line above your chest.
Rep Range Recommendation: 4 sets of 8–10 reps, focusing on a controlled lift and a strong contraction at the top.

3. Dumbbell Fly

The dumbbell fly isolates the chest and stretches the muscle fibers, helping create a fuller, rounder look. This exercise is ideal for adding volume without overloading the joints.

Technique Tips: Keep a slight bend in your elbows and lower the dumbbells to chest level, feeling the stretch across your pectorals. Avoid overextending to keep the tension on the chest.
Rep Range Recommendation: 3 sets of 12–15 reps. This higher rep range reduces joint strain and maximizes the stretch and contraction.

4. Dumbbell Pullover

Dumbbell pullovers are a fantastic exercise that works both the chest and the serratus muscles, giving the chest a more defined, muscular appearance.

Technique Tips: Perform this exercise on a bench with one 80 lb dumbbell held over your head. Keep your core tight, lower the dumbbell slowly behind your head, and bring it back to the starting position with control.
Rep Range Recommendation: 3 sets of 10–12 reps, emphasizing the stretch at the bottom and a controlled lift to engage the upper chest.

Tips for Maximizing Chest Gains with 80 lbs Dumbbells

Emphasize Time Under Tension

Time under tension (TUT) refers to the total time a muscle is under strain during a set. This technique is essential for hypertrophy because it forces muscles to work longer, leading to more fatigue and, ultimately, growth.

Key Point: Use a 3–4 second eccentric (lowering) phase and a 1–2 second press back up to maintain tension on the chest muscles.
Tip: Time your reps, counting down slowly as you lower the weight and pressing back up with power.

Incorporate Drop Sets and Rest-Pause Sets

Adding variety to your sets can help push muscles to failure, stimulating growth without needing to increase the weight. Drop sets and rest-pause sets are two techniques to add extra intensity.

Drop Set: Perform your last set of an exercise at 80 lbs, then reduce the weight slightly (e.g., to 60 lbs) and continue repping out until failure.
Rest-Pause Set: For the final set, take short breaks (5–10 seconds) mid-set, allowing you to get a few extra reps in.

Prioritize Progressive Overload in Volume Rather than Weight

Progressive overload doesn’t always mean lifting heavier. With an 80 lb dumbbell, focus on increasing reps, sets, or frequency of workouts to keep your muscles challenged.

Example: If you complete 4 sets of 10 reps comfortably, increase to 4 sets of 12 reps or add an additional set over the coming weeks. Small increases lead to big gains over time.

Ensure Proper Recovery and Nutrition

Recovery is crucial for muscle growth, especially with high-volume training. Proper rest, nutrition, and hydration enable muscles to repair and grow stronger.

Quick Tip: Aim for at least 1 gram of protein per pound of body weight, and prioritize hydration to support recovery and performance. Active recovery techniques, such as foam rolling and stretching, can also help reduce soreness.

Sample 80 lbs Chest Workout Routine

Here’s a sample chest workout routine using 80-pound dumbbells. This routine provides the right mix of compound and isolation exercises to maximize chest gains.

Exercise	Sets	Reps	Rest
Dumbbell Bench Press	4	10–12 reps	60–90 seconds
Incline Dumbbell Press	4	8–10 reps	60–90 seconds
Dumbbell Fly	3	12–15 reps	45–60 seconds
Dumbbell Pullover	3	10–12 reps	45–60 seconds

Note: Adjust reps and rest times based on your fitness level. Focus on controlled movements to maintain tension on the chest muscles throughout each set.

Conclusion

The 80-pound solution simplifies chest training by emphasizing high-volume, consistent weight workouts. By focusing on controlled reps, maximizing time under tension, and sticking with effective exercises, you can achieve substantial chest growth without constantly chasing heavier weights. Consistency, form, and focus are your tools to see the results you’re after.

Take Action

Try the 80 lbs Chest Workout: Give this routine a shot in your next chest day session.
Explore More: Follow RunThaCity’s YouTube channel for demonstrations of each exercise, or check out our latest blog posts for more training tips and strength-building strategies.

Fitness

Maximizing Muscle Growth: The Science of Bodybuilding

By RunThaCity — 3 years ago

The Time Under Tension Principle

I can attest to the importance of the time under tension principle in maximizing muscle growth. The tension principle states that muscle growth is a result of the tension placed on the muscle fibers during exercise. The longer you’re under this tension, (by doing more reps or more sets) the more small micro-tears in the muscle fibers, and when the body repairs these tears, it results in an increase in muscle size and strength.

In order to effectively create this tension, it’s important to incorporate heavy weightlifting into your routine. This means using weights that challenge you, while still maintaining proper form. By gradually increasing the weight you’re lifting over time, you can continue to challenge your muscles and create the necessary tension for growth.

It’s also important to remember that rest and recovery play a crucial role in maximizing muscle growth. Allowing your muscles time to repair and grow after each workout is essential for maintaining progress. This means incorporating rest days into your routine and getting adequate sleep each night.

Combining Weight Lifting and Progressive Overload

Combining weight lifting and progressive overload is a key factor in maximizing muscle growth for bodybuilders. Progressive overload involves gradually increasing the weight you’re lifting over time to challenge your muscles and create the necessary tension for growth. This is a crucial aspect of bodybuilding, as it helps to continuously challenge your muscles and push them to their limits.

Weight lifting, on the other hand, is the actual act of lifting weights. This can involve a variety of exercises, such as squats, deadlifts, and bench presses, to target different muscle groups. It’s important to incorporate a variety of exercises into your routine to target all muscle groups and achieve balanced growth.

When combining weight lifting and progressive overload, it’s important to find a balance that works for you. This means gradually increasing the weight you’re lifting over time, but not pushing yourself too hard too soon. It’s also important to listen to your body and take rest days when needed to prevent injury and allow for proper recovery.

The Importance of Nutrition

Nutrition is an essential aspect of bodybuilding and a key factor in maximizing muscle growth. In order to effectively build muscle, the body requires an adequate amount of fuel in the form of macronutrients, such as protein, carbohydrates, and healthy fats.

Protein is particularly important for muscle growth, as it provides the building blocks for muscle repair and growth. It’s recommended that bodybuilders consume between 1.6-2.2 grams of protein per kilogram of body weight per day. Good sources of protein include lean meats, such as chicken and fish, as well as plant-based options like beans and tofu.

Carbohydrates are also important for providing energy during workouts, as well as aiding in recovery and muscle growth. Bodybuilders should aim to consume between 3-5 grams of carbohydrates per kilogram of body weight per day, with a focus on complex carbohydrates like whole grains, fruits, and vegetables.

In addition to protein and carbohydrates, healthy fats are also an important aspect of a bodybuilder’s diet. Healthy fats, such as those found in nuts, seeds, and olive oil, help to provide sustained energy and support overall health.

It’s also important to stay hydrated and consume enough vitamins and minerals, such as calcium and vitamin D, which are essential for muscle health.

Rest and Recovery

Rest and recovery are critical components of bodybuilding and maximizing muscle growth. The tension principle states that muscle growth is a result of the tension placed on the muscle fibers during exercise, which triggers the body’s natural repair process. Rest and recovery are crucial for allowing the body to effectively repair and grow muscle tissue.

Adequate sleep is a key aspect of rest and recovery, as it allows the body to recharge and repair muscle tissue. Bodybuilders should aim for 7-9 hours of sleep per night to support muscle growth and overall health.

In addition to sleep, taking rest days and incorporating active recovery techniques, such as foam rolling and stretching, can also help to support muscle growth and prevent injury. During rest days, it’s important to give your muscles time to recover and repair, and avoid intense exercise.

It’s also important to listen to your body and be mindful of overtraining. Overtraining can occur when you push yourself too hard and don’t allow your body adequate time to rest and recover, leading to decreased performance and injury risk.

Supplements: A Supplement, Not a Replacement

Supplements can be a helpful addition to a bodybuilder’s diet, but it’s important to remember that they should never replace a balanced diet and consistent training regimen. Supplements are meant to complement, not replace, a healthy diet and exercise routine.

Common bodybuilding supplements include protein powders, creatine, beta-alanine, and branched-chain amino acids (BCAAs). Protein powders and BCAAs can help to increase protein intake and support muscle growth, while creatine and beta-alanine can enhance strength and power during workouts.

However, it’s important to remember that not all supplements are created equal, and some may not be effective or even safe. It’s recommended to speak with a doctor or registered dietitian before starting any supplement regimen, and to only purchase supplements from reputable sources.

Patience, Persistence, and Consistency are Key

Patience, persistence, and consistency are key elements for success in bodybuilding. Building muscle and maximizing muscle growth takes time and effort, and it’s important to have a long-term perspective and not expect immediate results.

Bodybuilding requires consistent training and diet habits, and progress will often be gradual and incremental. It’s important to stay committed to your goals and to consistently challenge yourself in the gym, gradually increasing weight and intensity as your strength improves.

In addition to consistent training, it’s also important to be patient and persistent with your diet. A balanced diet that is high in protein and nutrient-dense foods is crucial for supporting muscle growth, and it may take time to see the results of your diet and training habits reflected in your physique.
Fitness

How To Improve Your Squat With Box Squats

By RunThaCity — 8 years ago

Squats are an important part of any workout, not only building leg muscles but also quadriceps, hamstrings and calves. They also provide an anabolic aspect to your workout, improving overall muscle building.

If you have realized how important squats are in your workout, you may be surprised to learn that adding box squats can not only bring added benefits to your workout routine but it could also improve your squatting technique overall.

Read More

The Best Leg Exercises For Growth

How To Work The Legs