LegsThe legs are made up of some extremely powerful muscles, the muscles which are responsible for lifting the weight of the body thousands of times in a day as we walk. As a result, it takes some intense training to gain both strength and size in these muscles. For many guys, lower body training often takes a backseat to upper body work and some guys even neglect to train the thighs at all. Many guys focus almost exclusively on the upper body since people will be much more likely to notice these muscles over the thighs. This of course is simply because it is a lot easier and more convenient to show off the upper muscles than the lower ones (rolling up your pant legs and revealing your quads just doesn’t seem to have the same effect as flexing the biceps). Aside from the fact that the legs are rarely visible to others, exercises for this part of the body (i.e. squats) are also much more intense than any other exercises you can do, making the workouts extremely tiring. When you train the arms, you may be sore later, but it usually won’t affect you in everyday activities. Soreness in the legs will, however. Complete an intense training session of squats, lunges, and stiff-legged deadlifts and you will be left with a soreness that plagues you every time you sit down/standup/take a step. So why train the lower body? Well first of all, there is nothing worse than having a significantly unbalanced physique. Even if you never plan on becoming a world-class bodybuilder or fitness model, it can be frustrating to look in the mirror and see an upper body which is proportionately too large for the lower body it rests upon. Even if other people don’t notice it, it is much more satisfying to know for yourself that you have balanced your training and built a well-rounded physique. Not only that, but the legs are the means of locomotion and power for all movements of the body. Having strength in this area will allow you to achieve better performance in sports and will lessen your chances of injury. This is especially useful later on in life, when people are often prone to injuries in the hips or knees which is usually a result of a weak lower body. Strong legs can even indirectly help you build strength and muscle mass in your upper body as well. A person's performance in compound movements for the upper body such as the
front press
or
barbell rows
can be greatly enhanced with the support of a strong lower body which stabilizes the rest of the torso. When working the thighs, it is important to balance your training between the quadriceps and the hamstrings. Placing too much emphasis on the quads, as many do, will lead to an imbalance in your overall development and can make you more susceptible to injuries. When attempting heavy squats, for example, the hamstrings can be torn if they are significantly weaker than the quadriceps and are unable to support the weight being used. The lower body also includes the calves which are divided into the gastrocnemius and soleus muscles. The gastrocnemius is further divided into the lateral and medial heads, and all of the muscles of the calves are collectively referred to as the triceps surae. The calves are often a problem area for many people as far as muscular development goes. Interestingly, it is believed to be the length of the muscle which dictates its potential for development. For some people, the muscles of the calves are relatively long in proportion to their legs and extend quite low down while for others, the muscles are fairly short. It is the people with long calves who are usually able to gain muscle mass significantly easier than people with short ones. Keep in mind that this refers to gaining muscle mass only, as it is entirely possible to gain appreciable strength in the calves no matter their length. Preventing Injuries Leg training can also be hard on the back and knees, and there are a few things that you can do to prevent injuries to these areas. First of all, it is important to never round the back, especially when performing squats. Rounding the back puts a ton of pressure on the spine and oftentimes leads to a herniated disc. It is extremely important to always keep your back straight, with a slight arch in your lower back to prevent injuries to the spine when training the legs. Also, to protect the knees, you should only take your range of motion as far as your flexibility allows. Some people are only able to lower themselves until their legs are at a 135 degree angle to the ground during squats, while others are able to safely lower themselves until their legs are completely parallel. This can depend on a number of factors such as past injuries, joint problems, and flexibility issues. Remember that it is entirely possible to see results even with a limited range of motion, and if you push your joints too far and start to feel any pain, a limited range of motion may be your only option if you are to avoid injuries. Of course, you should check your form and positioning first to determine if any discomfort felt can easily be avoided with a correction in your technique. If you experience chronic pain when executing one or any number of exercises with proper form, however, the problem may be more deeply rooted and you may need to hold back from using excessively heavy weights or a complete range of motion.
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