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Legs Training: Done Separately or With Another Bodypart?


With legs being just about everyone’s hands-down pick as the toughest bodypart to train, physically and mentally, it is better to train them on their own. This bodypart takes all of your energy resources of worked out properly and calculated intensity. Having to go heavy and hard on legs sometimes has bodybuilders passing out or throwing up. It is better to train legs separately, when you can pour everything you have got into them.


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Natural Pain Relief For DOMS


The easiest way to fight muscle soreness after an intense leg workout is to pop a NSAID (non-steroidal anti-inflammatory drug), but people who don’t want to get into the habit of popping pills for short-term relief can choose natural options to help ease pain. When time allows, relax in a hot bath well after heavy training to increase circulation and help dispose of metabolic wastes. Massage also eases soreness and decreases inflammation to increase muscle recovery immediately after training (not immediately after your workout) session. Both these natural alternatives depend on your schedule, but if you can find the time your muscles will thank you. Supplementing with D-ribose before and/or after exercise may also help speed recovery by energising your muscles. As well, calcium and magnesium supplements act as mild muscle relaxants and help prevent muscle cramps.


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Bodyweight Moves in a Leg Routine


Here is an example of how you might include bodyweight moves to boost the intensity your leg workout. Start with leg extension to pre-exhaust the quadriceps.

Here is an example of how you might include bodyweight moves to boost the intensity your leg workout. Start with leg extension to pre-exhaust the quadriceps.

Leg extension – 3 sets, 10-12 reps

Smith Machine Squat – 3 sets, 10-15 reps
Superset with
Plyo jump squat – 3 sets, to failure

Leg press – 3 sets, 8-10 reps
Superset with
Wall squat – 3 sets, to failure

Lying leg curl – 3 sets, 15 reps
Superset with
Split-jump squat – 3 reps, to failure