Posts Tagged ‘Lunges’


Hey folks,

You trying to build up them legs, but having a hard time? Guys, has the lack of leg training given you the nickname “Johnny Bravo”?

Ladies, do you want to thicken up those legs and add some lean meat to them…Look no further!

I’ll start with this…It’s seems like when it comes to Leg day, no one wants to participate. It’s either a Chest or Bicep day…You ever come across this? I wouldn’t be suprised if the Squat rack started to gather dust in some gyms LOL.

It’s a painful muscle group to train and involes a whole lot of effort, so it’s understandable why leg day is skipped out on, HOWEVER, that is no excuse…

Let’s look at the body like a house for a moment…For a house to be built strong and solid, it needs a foundation right…Without the foundation, the house is somewhat…let’s say incomplete.

Now your Leg’s are you foundation…Think about it. They carry you around all day and allow you to get from point A to point B. Without your Leg’s, how you gonna move?

Treat them with the respect they deserve and start training them. It makes no sense to have a big upper body and some skimpy wimpy baby chicken legs (This applies mostly to the guys with excuses)

Many of my clients when we first started training weren’t even interested in training their legs. Their excuse was “I wear jeans all the time so theres no point”…

I found that there was excuses left, right and centre from people both in and out of the gym.

Some other classic excuses I’ve come across are “I go on the cross trainer 3 x a week, my legs get enough work done then” Hmmmm, is it really. It get’s better though, check this one out…

“Because I work in the office, I stand up a lot to get bits and pieces, so squats won’t really make a difference to my legs”.  Wait, it get’s even better. The best one of them all has to be this one though:

“I walk to work 2 days a week, so they obviously get trained hard…you’re just silly for training them even more than you have to… is that not over training”. WOW, REALLY…

I dunno whether to laugh and hope people are joking when they say this kinda stuff.


I could understand if these guys really believed this to be the case, but most of them have later admitted that it’s just too painful to walk the next day and this I can understand. The pain we feel aka D.O.M.S (Delayed Onset Muscle Soreness) can be pretty bad the next day (or even last a good few days), especially if you are new to training – But I promise you, the more you train them babies, the more resistance they build up to the pain and discomfort (same applies to other muscle groups)

Incorporate stretching into your program and this pain will lessen even further…WHY?

Because as you are stretching out the muscle fibres, you are releasing the build up of lactic acid (the tight sore feeling)

You ever had a deep tissue massage while experiencing D.O.M.S and felt so much better after…not as tight? The masseuse was strategically ridding the lactic acid from the muscle tissue which then gave you a better range of movement.

Males, I’ve also heard that Squats can boost testosterone and GH (Growth Hormone) but I’m still researching this area.

Anyway, here’s a program I put together using the above exercises – Feel free to adapt it for your level of training:

Dee’s Leg Buster (This program also hit’s the glutes)

Squats – 10 reps x 4 sets

Lunges – 20 reps (10 each leg) x 3 sets

Leg Curl – 12 reps (holding the contraction at the top for 2 seconds) x 3 sets

Seated Toe Raise – 20 reps (again, holding the squeeze for 2 seconds at the top) x 2 sets

I find that the calve muscle responds better to higher reps and lighter weight, rather than a heavier weight and less reps.

If you have any questions, just send me an email or hit up the contact page. If you would like for me to check your form while performing any of the above exercises, send me video of you performing them and I will be more than happy to check you’re not going to hurt yourself (good form is everything)

All my ladies wanting that J-Lo booty, get to squatting. And for my guys with the skinny chicken wimpy legs, the same applies to you 🙂 And remember, it doesn’t happen over night!

P.S – Normal blogging will be back to schedule as of next week. Thanks for your patience while I sort my life out, incredibly busy this week.

Much Love as always