Start Lovin Leg Day

Possibly my favorite muscle groups to work, my legs, specifically my quads.  Everybody who goes to the gym and thinks that they are going to get huge just by working their upper body, well guess what, YOU ARE WRONG.  If you think that doing countless bicep exercises are going to make your arms huge, but you've never done a leg press or squat before, YOU ARE WRONG.  If you think that doing your legs is a waste of time because you only want your upper body to grow, YOU ARE WRONG.  I am 190 pounds at a 5 foot 8 build, and the reason for my success in weightlifting is because I have giant massive strong legs.  I can squat well over 475 on a good day, and not talking about a half-assed baby squat.  A real squat, where my ass gets lower than my knees.  My chest, back, and arms are big because my big legs can support them.  Without giving yourself a foundation, your upper body is not going to grow.  I kid you not.  If you want your whole body to grow, Squats and Leg Presses are the way to go.  Think of it this way, there is no other exercise where you will be able to lift more weight than with your legs.  Your legs are the strongest parts of your body.  In fact, all your power comes from your legs.  What separates the animals in the gym from the people who are "almost there" is their leg training.  If you train your legs hard, everything else is going to grow with it.  Learn to love doing leg day.  Squats and Leg Presses produce the most growth hormone of any exercises out there, thus creating a bigger frame.  Your whole body is going to grow when your legs start growing, I promise that.  When your legs get smaller, your lower body is going to get smaller.  That's just a fact.  This is the one thing I know about.  Don't go to the gym and half ass your leg day.  If there is any day that you need to give 110 percent, its on your leg day.  Those are the days that count.  Below is my two favorite workouts for building leg mass, and leg definition. 

Mass Building Leg Routine

Squats 3 sets 6 5 4 reps
Leg Presses 3 sets 10 8 6 reps
Hack Squats 3 sets 10 reps each
Lunges 3 sets 8 reps each leg

Lying Leg Curls 3 sets 8-6 reps
Stiff Leg Deadlifts 3 sets 8 reps

Seated Calf Riases 3 sets 8 reps
Standing Calf Rasises 3 sets 12 reps

Leg Toning Routine

Leg Extensions 3 sets 15 reps
Squats 3 sets 15 12 10 reps
Smith Machine Lunges 3 sets 12 reps each
Leg Presses 3 sets 15 reps

Seated Leg Curls 3 sets 12 reps
Standing One leg curls 3 sets 15 reps

Machine Calf Raises 3 sets 15 reps
Smith Machine Calf Raises 3 sets 15 reps