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Hardgainer Leg Workout


Just to make sure we are all on the same page, a hardgainer is typically a skinny person with long limbs and a very fast metabolism. Often a hardgainer will not be able to add muscle very easily but it can be done if approached correctly. When it comes to developing the legs on a hardgainer generally less is more.

Although the king of all exercises is the squat there are many different variations that can be used when doing a squat. From a normal back squat to hack squats, front squats, box squat and pause squats the list is endless. However it is important that these should not all be done in one workout but trained for one or two months before changing.

Most of a hargainers leg workout should be with free weights but that does not mean that machines should not be used to isolate the various muscle groups in the leg that might be lagging behind. The leg press will isolate your quads, leg curls your hamstring and the various calf raise machines your calves.

A hardgainer should always use a variety of rep ranges and stick to sets of 5 to 8 reps when doing free weights and use machines for getting the burn doing 15 to 25 reps and pump the blood into the targeted body-part. The workout listed below is a tough leg work-out where there is no rest between sets and no partial reps so the weight needs to be chosen accordingly.

Leg Workout For Hardgainers

The workout listed below should be a leg workout that will change after 6 to 8 weeks. As you can see there is a lot of variation in both movements as well as sets and reps ranging from bodyweight to squatting with a heavy weight for only 6 reps.

Leg Press 3 X 10 - 15
Squats 3 X 6 - 8
Leg extensions 3 X 12
Leg Curl 3 X 12
Standing calf raises 3 X 20
Seated calf raises 3 X 20

For the best hardgainer workouts get the new HITMAN High Intensity Training Manual.


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