Working out your legs is one of the most important things you can do as a naturally skinny guy. Over the years, I have found that most naturally skinny guys’ biggest problem is that they don’t train their legs enough.
I used to have the exact same mentality when I was in highschool and struggling to get to 150 pounds at 6’1”. I didn’t really care what my legs looked like, so I just worked out my biceps and chest. No girl cared how big my thighs were, but they did care about those abs, chest, and arm muscles. If you are a naturally skinny guy, you can probably relate to this kind of mentality.
Luckily for me, I started to learn the science behind building muscle and found out that increasing your hormones was actually the most important strategy. By lifting heavy weights with your body’s largest and strongest muscle groups, you can become a muscle-building machine because you are naturally maximizing your body’s anabolic muscle-building hormones.
Guess what your body’s two largest muscle groups are? Your quadriceps and hamstring muscles! By neglecting your leg workouts, you are actually lowering your testosterone and anabolic hormone production. This means that when you work out your upper body, you won’t see as much progress in strength and lean muscle gains.
Another vital thing that you have to realize is that your body needs a foundation to grow from. Having really strong and muscular legs gives you the foundation and base to build the rest of your body. You hardly see any guys who have huge upper bodies and tiny legs – and if you do see these guys, I think we can all agree how ridiculous they look.
If you are a naturally skinny guy, you should be working out your quadriceps andhamstrings twice a week. I know skinny guys who work out their arms five times a week and work out their legs about once a month! Not only is this killing their progress with their legs, but it’salso actually making their arm workouts extremely ineffective. One of my favorite strategies for increasing the size of my arms is to work them out hard after I train legs. I’m not sure if this is a scientific fact, but I heard Greg Plitt say the exact same thing in a training video. He said that he liked to work out his biceps on leg day because there was more free testosterone in his body.
Greg Plitt is the number one fitness model in the world if you didn’t’ know and has been on the cover of over 100 fitness magazines. Whatever he is doing clearly works, so bro science or not, I tend to agree with him. I have noticed a dramatic difference in my overall physique since incorporating intense leg days.
Are you guys jacked up and ready for an awesome leg workout? Leg workouts for men should emphasize your lower body’s largest and strongest muscle groups through a diverse range of motions. This is exactly what this awesome workout accomplishes. This is not your ordinary lower body workout that includes a few sets of leg presses and calf raises. This is a hardcore lower body workout designed to maximize your anabolic hormones and increase lean muscle mass all over your body. Let’s dive right into my big tree trunk leg workout and get swole!
Tree Trunk Leg Workout For Men
Exercise One: Leg Extension (Rest Pause)
You want to perform 3 sets of this exercise with 2 minutes rest in between. To perform the rest,you want to start with a weight that you can do, at the maximum, 10-12 repetitions. Perform this first set until failure and rest for 20 seconds. Using the same weight, you will do another set after just a 20-second rest. You will be using the exact same weight, so the goal should be about 6-8 repetitions. This exercise will blast those quadriceps!
Exercise Two: Single-Leg Romanian Deadlift
This is one of my favorite exercises for the hamstrings and is a great isolation. For those of you who are not strong enough to deadlift at least 1.5 times your weight, I highly recommend trying this exercise.
You will perform this exercise one leg at a time, and the goal is to do about 10 reps each side. Do 3 sets with 2 minutes rest in between. To get a detailed view on how to perform this exercise, make sure to check out the YouTube video.
Exercise Three: Swiss Ball Hamstring Curl
This is another hamstring blaster and will also incorporate some core strength and flexibility. Grab an inflatable Swiss ball and put your heels on it. Lift your butt off the ground and curl the ball into your body using just your hamstrings. You should be able to do at least 10-15 of these. If the double-leg is too easy, try the single-leg Swiss ball hamstring curl!
Exercise Four: Weighted Dumbbell Step-Ups Superset with Weighted Dumbbell Lunges
This is a killer superset that will incorporate every lower body muscle group. You will need a step-up box or some platform approximately 24 inches high to perform the step-ups. Step on the box and explosively drive the opposite leg in the air. This will work the hip flexors and quadriceps.
Next, use that same pair of dumbbells and walk in a straight line performing weighted dumbbell lunges. This will work the glutes, hip flexors, and quadriceps. This is a killer superset that will outshine most guys’ entire leg workout!
Exercise Five: Dumbbell Bulgarian Split Squat
This is one of the best isolation exercises for quadriceps and hip flexors. Grab a pair of dumbbells and let them hang freely at your side. Elevate one toe about 18 inches off the ground on a bench or box and put the other foot in front of your body comfortably. One foot should be behind you, and the other foot in front of you. Do 1 leg at a time and squat down with all of the weight being placed on that front quad and hip flexor. Go down as far as you can and return to the starting position. Make sure to watch the video to get a detailed view on how to perform this exercise.
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