With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
The Pareto principle (aka the “80/20 rule”) states that, in a given area, roughly 80% of your results are accomplished by 20% of your efforts. If we were applying this to leg training, then squats, lunges, stepups, and deadlifts would fall into the 20% of exercises producing 80% of your lower-body gains (more or less). All those leg extensions and leg curls are fine, but they’re likely not your true thigh-developing linchpins.
What you’ll find here is a Pareto-inspired Level Up leg workout that builds off its Straight Up counterpart by providing a bit more bang for the buck—variations of lunges, squats, stepups, and deadlifts, and nothing else. Consider this your 80/20 leg day. If you’ve got time later in the week (and aren’t crushed by this workout), then knock yourself out with leg presses, leg curls, and the inner/outer thigh machine.
Check out both workouts below, and try the Level Up routine for serious leg gains.
Perform stepups with either dumbbells or a barbell; when in doubt, go with dumbbells, as they’re a slightly safer option. Plant your foot on the bench or box, heel first, not the ball of the foot.
While comparable, these are more dynamic than split squats. When doing reverse lunges, drive up through the heel of the front foot—as if you were doing a single-leg squat—and minimize the push off from the back leg.
Think of goblet squats as a modified version of a front squat. Keep your torso upright and maintain a tight core, and keep the dumbbell up against your body so it doesn’t pull you forward.