How I Mastered Leg Day

I have been lifting weights for over ten years. I am not an athlete, just an enthusiast. When I first began going to the gym it was not because I needed to be stronger for a sport or faster but because I wanted to look good and feel good. Because of my impure intentions, I always struggled to complete my leg workouts. Though I would go to the gym with the intent of squatting it always seemed that I would find some reason to abandon ship at the thirty minute mark, usually after some half hearted squatting in a rack. I would say when I began, I only hit legs fully perhaps only once per month.

This lasted for over six years. Though I developed my upper body-chest, arms, back-my legs remained thin. I told myself different stories as to why I never hit chest all the time. One week it was with the idea of running more and so in that way training my legs, another week it was my sprained ankle that I wanted to rest and so putting off leg day was not only logical but necessary. At the end of every week I would never run, and the excuses would only snowball.

Is this a familiar story? The idea of skipping leg day in the fitness community is ubiquitous. Everyone has an excuse, no one wants to do it. Well, there are a few who have found a reason to adore their leg day and it is always the last day they would think of omitting. But those people are usually athletes (again, I am an enthusiast). But, after ten years, I think I have finally found a strategy and also an appreciation for hitting legs that could benefit others who also struggle with this most holy of days.

There are only two parts of this strategy:

1) Monday is now leg day!

It was so obvious when I thought about it. For years I placed my most hated training day at the end of the week. I put it off to Friday because I did not want to touch it. And what would conveniently always seem to happen? Why, I would inevitably skip that day. The reason was simple: it was closer to the weekend. By Friday, I would either be unable to find the energy to make it or some early weekend activity would find me and I would also then skip it.

Placing my most hated training day at the beginning of the weekend ensured that I would never miss it, and this I think is a worthwhile idea to share. If there is something you do not like to do, just getting it done is always the best idea.

2) Front squats

My first idea dealt with when to squat, this one deals with how. For years I hated the back squat. It was painful and I never looked forward to it. It is hard to see your hamstrings grow and so, as stated above, I would scrap it for some ego lifting on my upper body. All of this changed when I began to front squat.

The one who gave me the idea was Eliot Hulse of YouTube fitness (and philosophy and general badassery) fame. He recommended the front squats so heartily I had to give them a try. After working on my flexibility for a few weeks I finally got into the groove for them and now they are my one and only. I will still do some back squats perhaps after a few sets of fronts, but usually I choose the leg press and call it a day.

Front squats are challenging. As Hulse says: “you can do a back squat with imperfect form for years, but with a front squat, you wont last one rep.” (Paraphrase)

This will not apply to everyone. If what you and to do is squat big and heavy then by all means keep the back squats. But for my needs it is perfect. I value good form, an emphasis on the quads (which you will grow very fast) and the flexibility that is required in the wrists and ankles. Not mention, they don’t hurt nearly as much as back squats so I always go to the gym happy for leg day.

Also, if you have skipped leg day for years and developed the “chicken legs” then front squats are a sure fire way to build up the quad muscles. If you start today, then by the time everyone is going to the beach you can proudly wear and short trucks to on vacation and your friends will stop making fun of you.

These are just some thoughts on leg day, do whatever you would like with them.