Exercises For Great Legs

I am 19 and I won’t to build muscle. I normally work out for 2 hrs and 15 minutes. My routine consists of biking for an hour and a half and then arms, back, and core exercises. I want to build muscle, so should I rotate the exercises to give my muscles a rest in between?

There is scientific data that suggests that you can build more muscle working out muscle groups twice a week than just once a week. Even 3 times a week would be OK as long as you have a minimum of 48 hours of rest in between work outs for those muscle groups. If bulking up is your goal, you need to do some lower body workouts because natural testosterone and HGH are stored in our thigh and butt muscles. Working out these muscles releases those natural hormones to the rest of our body working as a kind of natural steroid. Do all of your exercises in 4 sets with 8-12 reps. Less than 8-12 reps will build more strength, and more reps will tone your muscles more, but 8-12 reps builds the most size. Also, focus on doing multi-joint movements (more than one joint moves to perform the exercise). Multi-joint movements are scientifically proven to build the most size and strength.

If I had enough free time, this would be my exact schedule:

Monday and Thursday: Chest, Shoulders, Triceps

Chest:
Barbell Bench Press (5 X 10)
Dumbbell Incline Bench Press (5 X 10)
Dips (5 X 10)
Dumbbell Butterflies (5 X 10)

Shoulders:
Dumbell Shoulder Press (5 X 10)
Dumbebell Lateral Raises (5 X 10)
Dumbbell Rear Deltoid Raises (5 X 10)

Triceps:
Close Grip Bench Press (5 X 10)
EZ Bar Lying Tricep Extensions {AKA Skull crushers} (5 X 10)
Cable Tricep Press Downs (5 X 10)
Bench Dips (5 X 10)

Tuesday and Friday: Legs, Back, Biceps, Core

Legs and Back:
Barbell Squat (5 X 10) -superset with- Pull-Ups (5 sets of as many reps as you can)
Leg Extensions (5 X 10) -superset with- Chin- Ups (5 sets of as many reps as you can)
Leg Curls (5 X 10) -superset with- Lat Pull Down (5 X 10)
Calf Raises (5 X 10) -superset with- Low Rows (5 X 10)

Note: Supersets are 2 sets of exercises focusing on different body parts done back to back with little or no rest in between. It is used as a time saving measure.

Biceps:
Barbell Curl (5 X 10)
EZ Bar Preacher Curl (5 X 10)
Dumbbell Hammer Curls (5 X 10)
Cable Rope Curls (5 X 10)

Core:
Sit-ups (4 sets of as many reps as you can) super set with Back Extensions (4 sets of as many reps as you can)
Lying Leg Raises (4 sets of as many reps as you can) – This blast that area below your belly button. Do it for 2 months and that fat will be gone. Keep doing it and it will never come back!

Your ultimate goal for core is to be able to do 4 sets of 25 reps for all exercises.

Rest 1-2 minutes between sets. No less, no more.

Wednesday, Saturday and Sunday: Rest.

If you have enough money I would strongly recommend that you buy Creatine. Creatine is a supplement that helps people gain weight and strength quickly. It has been around for over 15 years and there are no negative side effects. In fact, there are several other health benefits besides improved size and strength. If you can take protein powder too, that would definitely help you gain weight.

Good luck!