Most guys don’t want to be called out for having chicken legs, besides having decent wheels to match your upper body really completes that aesthetic look we’re all aiming for. Just look at Ulisses Jr for an example:
But are you really training legs as hardcore as you might think?
The truth is probably not. The reason is that you’re applying the same methods you use when training chest or biceps and not realising that since you use your legs all day every day, your leg muscles require much heavier work in order to grow.
That’s why we at BroScience are introducing to you guys one of the most hardcore leg workout routines in order to fix those chicken legs you have there mate.
So, I know you probably aren’t that interested in training legs so you should know that there are actually a lot of great benefits from doing it.
Since the workout is not for beginners nor the weak you need to make sure that you have these points on point.
Okay, so here we go. After your warmup proceed to do the following workout routine:
Squats (6 sets with 12-14 reps each)
Yes mate, I want 6 hardcore sets. Not 3 or 4 like you’re used to. Six where you give it your all for the last rep in each set.
Note: Take a moment to breathe between exercises, this will get nasty.
Walking lunges holding heavy dumbbells (3 sets of 16 steps (8 for each foot))
I usually hold 60lb dumbbells in each arm (I can squat 260 lbs for 12 reps for your estimation) and walk 8 lunges forward and turn around to do 8 lunges back again because my gym doesn’t have the floor space for 16 forward in same direction.
By now your body should be exhausted as f*ck but we still proceed to do the following:
Leg press (4 sets of 10-12 reps)
Don’t forget to go all the way down to activate your glutes and hams more.
Leg extension – I call it The Quad Killah (5 sets of 15-20 reps)
We want 5 sets and not the typical lazy-bro 3-set routine.
Lying leg curls – The Glute Killah (5 sets of 15-20 reps)
5 sets here again mate and give it your all because it turns out girls like butts too.
Leg finisher: Back to the Squats and do 3 sets of 20 reps
This is your last chance to completely kill your legs. You’ll probably only be able to put 30-40% of your max on the bar.
This routine is hardcore and really drains your energy. After the workout I went home, ate a big meal, took all my supplements and just fell a sleep afterwards. Woke up next day and couldn’t walk straight. It honestly was really hard to walk, I kept doing light stretches throughout the day just to be able to walk almost normally for few minutes. The same happened with my mate and in fact we couldn’t walk normally for 6 days!
Well, actually what surprised me the most was that I actually was walking normally again after 6 days and ready to train legs again, but my mate was still a bit sore. He’s actually stronger and me and has been lifting for a bit longer, so I was a bit confused. Nonetheless happy to see that I seemed to be able to withstand more work than him.
He wasn’t so happy with it though lol. His ego couldn’t handle it so he kept asking me WTF I did to recover faster. So I told him my daily routine: I sleep for 9 hours (he did too), I eat 5-6 big meals per day (he did too), I walked on the treadmill for 10 minutes before we did the squat warmup (he skipped the treadmill warmup), I take creatine daily (he does too) and I use a natural testosterone booster (and he doesn’t). – You can see my top choice for test boosters and WHY here.
So, it turns out I did a proper warmup and my mate that’s a bit stronger than me thought he was too good for it and I was taking a test booster in addition to our good diet plan and he wasn’t. I don’t know which was the turning point, either way I’m extremely happy with my results! My legs are getting bigger!
Author: James / Founder of BroScience
I started this site back in 2014 because I was tired of the fitness industry telling guys like me lies.
Getting ripped doesn't have to be so hard... I'm here to give you the truth! The no bullsh*t advice.