The Importance of Leg Training:

Always queuing for the Bench Press or Lat pull down at the gym? Sessions always dragging out because everyone is doing upper body, including you? Why not beat the rush at least for one day a week and give your legs the attention they deserve.

The legs make up 40% of the human body so you would assume it would be a major part of all training programs. Unfortunately this does not ring true as they are overlooked and disregarded by many. Both novice and experienced lifters alike exclusively train their upper body in search of those “peaking biceps” or “swollen chest”. This however can have so many looking out of proportion and at times ridiculed. Let’s face it no one wants to be called “Chicken Legs”. So why do so many neglect this very important part of their body?

The simple answer is because leg training days are hard, there’s no way around it. And why wouldn’t it be difficult they do contain the three largest muscles in the Human body the Quadriceps, Gluteus Maximus and Hamstrings. Major compound leg exercises such as Squats, Leg presses and Lunges engage all these muscles so it’s no wonder why many avoid them as a large Leg session can have you feeling sore and unable to walk freely for days. “DOMS” Or delayed onset muscle soreness is at its worst 24-72 hours post training and for first time leg trainers can have them giving up before the body has even had a chance to adjust to the new strains put on itself.

Over time though a consistent structured leg program such as the one in our Genesis Nutrition training guide can have a multitude of benefits to your overall physique that will have you asking “Why did I ever neglect them?”


What’s in it for you? The benefits

So what if you knew that training legs not only increases testosterone and growth hormone levels but helps with body composition (muscle vs. fat) would you start training them harder? Then add the extra upper body size and strength gains associated with training legs and you should have the reason to look past the pain.

Each exercise you do is responsible for creating GH (growth hormones). Certain exercises produce more GH than others. Why? Because they work more muscles. So, exercises like the squat and deadlift, which use nearly all muscles of the body, will logically produce proportionally higher levels of GH. So if you’re using your three biggest muscles in your entire body in one single movement the potential Growth Hormone release is unparalleled compared to any upper body exercise. Put simply, compound leg exercises help your whole body to grow and use the GH to become stronger hence higher numbers in your lifts no matter the body part being trained.

In turn Testosterone levels are significantly spiked when leg training is added to your regime. Increased Testosterone levels increase your strength, speed size and stamina making you a potential muscle building machine.

With this newly increased muscle mass gained from adding legs, trainers can expect a significant changing of body composition (muscle vs. fat). Put simply the more muscle you have the more fat you will burn. Not to mention the newly found proportion and balance you will both see and feel once you are consistently in that squat rack.

Maximize your gains - Nutrition and Supplementation:

Now your Growth Hormone and Testosterone have increased from the sudden introduction of leg training it’s time to fully maximize those potential gains. The importance of both Nutrition and supplements cannot be underestimated. Let’s face it there is nothing worse than training hard day in and out to see no gains.

Consider your body like a high performance race car. It has extraordinary strains put on it so it needs the right fuel to perform and utilize its full potential. Not the right fuel or oil and it underperforms, however with the correct fuel and mechanics it maximizes its potential to win the race or in your case gain those hard earned muscles.

Now with legs incorporated in your regime it is critical you increase both your calorie intake and supplement use. Previously mentioned “DOMS” or delayed onset muscle soreness is the worst part of leg training. So how do we combat DOMS?

Good quality food is vital when our body is looking to grow. 6-7 evenly spaced meals throughout the day with a mixture of Protein, Carbohydrates and good fats is what is needed. Specifically on leg training day and the day after increasing your calorie intake by 30% is recommended as you have worked a very large part of the body and extra is needed for your body to cope. To assist our loyal customers we provide Genesis meals, a new exciting venture we have started to not only provide high quality great tasting meals but take the guess work out of it for you to achieve your goals.

Genesis nutrition also stock a huge selection of Whey Proteins which will also prove vital in your quest for those “killer” legs.

Whey protein has been shown to be one of the most effective protein sources for promoting muscle growth and strength gains. This is due to the fact that it contains the richest source of the branched-chain amino acids (BCAAs), which are the most critical nutrient for muscle growth. Genesis Nutrition has sourced and tested all the top quality protein products and can assist in which one best suits your needs.

Along with the adding a quality Whey Protein to aid muscle repair there are a few other essentials we here at Genesis Nutrition always recommend you add to your supplement cupboard when leg training is performed. The addition of BCAA’S, Creatine and Glutamine will not only have you back in the gym quicker but assist in super sizing your gains. Once again Genesis Nutrition stocks the tried and tested products of these essentials that our staff not only use, but swear by. A comprehensive guide with detailed information on all these products can also be found here.

So why not take the risk and get under that bar and squat?! You will be amazed at how quickly overall results will come. A solid foundation is the key to everything.