Train your legs in a minimalist yet functional way!

Through the following lines, Tyler Holt, an athlete sponsored by MusclePharm, will offer us his basic leg training.
You won't find any complicated nonsense in it. It's a simple, minimalist lower body workout.

There are mirror parts and functional parts on the human body. Tyler Holt can build both. An athlete and fitness model himself, he's not afraid to pump his legs in his workouts, but he also needs to be able to jump over buildings afterwards.

Tyler Holt states about this workout:

• I want to build muscle and keep growing, but I don't want to lose my athletic skills in the process.
• What good are big muscles if you can't use them in the real world?

The goal of Holt's minimalist training is to build muscle, but not sacrifice strength. This lower-body workout includes heavy isolation exercises as well as complex strength sets. Don't let the simplicity fool you. By the end of the workout, you'll have enough.

Techniques

Squats with large axis

A good leg workout begins or ends with squats. We'll start with them, but modify them slightly to focus on the front of the legs. Place your feet close together and under the heels of the discs. This stance puts the most load on the outer parts of the quadriceps.

Warm up well before heavier weights. Holt recommends lighter weight and more reps for this. In total, work out 5 sets, gradually increasing the weight and decreasing the reps.

Lunges with the leg on the bench

These mainly build the back of the legs and gluteal muscles. For maximum athletic effect, lift explosively from the bottom. Keep your head and chest as high as possible at all times.

The key is to keep your weight on the heel of your front foot. If you feel this exercise in the quadriceps of your back leg, you have too much weight on the foot resting on the bench. Shift your weight onto your front foot and make sure you don't lean forward.

Choose any weight you like, but keep the technique correct.

• I take one-armed dumbbells, but you can also do it with the axle on your back.

For any single leg exercise, make sure you start each set with the same leg so they both rest the same amount of time. Do 3 sets and 12 reps with each leg.

Leg press

You come to a complete stop at the bottom of each pack, which builds strength. According to Holt, this works better on a horizontal machine, but you can also do it on a classic leg press. You've already done a few exercises, so you'll be doing 3 sets and 8 reps here. The goal is to build strength, which you'll achieve with heavy weight and pauses throughout. If you change the position of your feet, you can also build leg size with this exercise.

If you want to focus more on the quadriceps, place the feet a little lower and closer together. For the hamstrings, it will be feet higher and further apart.

Overkill

Increase the weight and decrease the number of repetitions here as well. Again, this is an isolated exercise, so at the top of each repetition perform a strong contraction of the exercised muscles.

Stumbling in a sitting position

This is an isolation exercise, so crank hard at the top of each rep to strengthen the neuromuscular connection and train the right muscles. If you prefer it, you can practice the lying down variation. Again, add weight and decrease the number of reps.

At the end of this workout, all of your leg muscles should feel like they've been through a 1,000-rpm cycle in a washing machine.

The whole workout should take you 45-60 minutes. Incorporate it into your program whenever you feel like giving your legs a good workout.

Source: www.bodybuilding.com - Minimalist Muscle-Building Leg Workout
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