Alex Davies leg workout for FS Magazine ()Alex Davies leg workout for FS Magazine () © Copyright

Pillars of strength: leg workout

WBFF Pro muscle model Alex Davies gives us his leg workout that will leave you wobbling for days.

The real foundations of a great physique are in the legs. Not only do they keep you upright, but they help to generate power in any lift you execute.

WBFF Pro muscle model and Protein Dynamix ambassador Alex Davies has a great set of pins, as you’d expect. He trains them twice a week, and focuses on building both strength and mass by combining heavy compound moves with lighter isolation work.

This is a sample of one of his favourite leg workouts, where every main muscle group in the legs – the quads, glutes, hams, adductors and calves – all get hit in equal measure.

He starts the workouts with multi-joint compound moves that use a high-weight, low-rep range. This stresses the central nervous system, promoting an increase in strength and hypertrophy. The workout is finished with high-rep, low-weight isolation moves, which encourages maximum muscle breakdown and ultimately growth.

The protocol to this workout uses pyramid sets, which see you reduce the number of reps after each set. Keep the weight the same, and rest in between sets. Start the workout with two sets of squats at 15 reps of a light weight.

WHAT?

A leg workout that WBFF Pro muscle model Alex Davies uses to build strength and muscle mass in equal measure.

WHY?

Because the legs are the foundation of a great body. They’re the largest muscle group in the body, too, and deserve extra attention.

HOW?

Using a mixture of high-load compound movements and lighter load isolation exercises that target all muscles in the legs.

COMPOUND

Big, meaty exercises such as these should form the basis of strength and mass training. You need to use serious weight with a low rep range to shock your CNS and increase natural testosterone levels.

Squats

Alex Davies squats leg workout for FS Magazine ()

 

Technique: Start with a barbell racked across your shoulders with your legs shoulder-width apart and feet facing slightly outwards. Squat down slowly, until your bottom goes past parallel with your thighs. Drive through the heel back into the standing position for one rep.

12, 10, 8 reps // 60 secs rest // 3 sets

 

Stiff-leg deadlifts

Alex Davies stiff-leg deadlifts leg workout for FS Magazine ()

 

Technique: Start with a barbell at a dead hang, standing upright with feet shoulder-width apart. Slowly bend forward, lowering the barbell down your shins until you feel the strain in your hamstrings. Rise back up for one rep.

12, 10, 8 reps // 60 secs rest // 3 sets

 

Walking dumbbell lunges

Alex Davies walking dumbbell lunges leg workout for FS Magazine ()

 

Technique: Hold dumbbells. Take lunging step forward until your rear knee touches the floor. Keep back, shoulders and neck straight.

20 reps // 60 secs rest // 4 sets

 

Leg press

Alex Davies leg workout for FS Magazine ()

 

Technique: Seated in the leg press machine, unlock the docking lever and push the weighted sled upwards until the legs are fully extended. Return the weight back, allowing near full flexion in the knee for one rep.

30, 20, 10 reps // 60 secs rest // 3 sets

 

ISOLATION

Isolation exercises will hone in on particular groups of the muscle, and stress them further for greater hypertrophy – use a lighter weight but higher rep range for maximum effectiveness.

Hamstring curls

Alex Davies hamstring curls leg workout for FS Magazine ()

 

Technique: Seated, place legs under padded lever above the knee, and keep extended. Lower lever until shin passes perpendicular with the thigh.

20, 15, 10, 8 reps // 60 secs rest // 4 sets

 

Leg extensions

Alex Davies leg extension leg workout for FS Magazine ()

 

Technique Seated, take hold of handles and place legs under padded lever above the ankles. Push up until the legs are fully straight. Lower for one rep.

20, 15, 10, 8 reps // 60 secs rest // 4 sets

 

Calf raises

Alex Davies calf raises leg workout for FS Magazine ()

 

Technique: Stand on tip-toes on edge of a Smith machine. Rack a light barbell across your back and take it off. Push up onto your tiptoes and down.

20 reps // 60 secs rest // 4 sets

 

The expert

Alex is a WBFF Pro muscle model, Protein Dynamix ambassador,  and aeronautical engineer.

W: proteindynamix.com

I: @alexdavies_wbffpro

Photos: Tom Miles 

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