Squats are the obvious place to begin your leg-day thrashing. Why? Let us count the ways. Squats are the most challenging leg movement, you can move the most weight with them, they recruit all the lower-body musculature (and more core and upper body than you might think), and they've been shown to spike muscle-building hormone release better than any other movement.
We know squats are tough, but if you're not performing them at least once a week you are seriously missing out on some major muscle.A session of squats won't only give you quads like Roberto Carlos in his prime, they can also boost your core strength and aid fat loss. Learning how to squat more demands good form, so follow these tips. Your body creates muscle when you stimulate it with heavy loads and high tension. Read this workout to grow your legs and glutes!
There are two splits that I believe are both effective and practical in building mass and strength: a full body split and a push/pull/legs split (or even just a push/pull). Exercises can be broken into generally three categories based on which muscle groups are generally being worked: pushing movements (think your chest press, dips, and overhead press which involve exerting force through pushing weight away from you. Each muscle group should be trained 2-3x/week.
Do you ever train FULL upper body?Overall, the entire upper body musculature (delts, pecs & lats) has shown to display a ~50:50mix of type 1&2 muscle fibres. This suggests that when training upper body, BOTH high+low speeds & heavy+moderate loads are beneficial for growth. Thus, to set up an effective upper body workout, selecting 2 lifts/muscle (compound & isolation) will allow to work BOTH heavy & moderate loading. For heavy exercises, compound lifts allow for most “bang for buck”.
Upper/Lower Program is an awesome routine if you want to train four times per week. Less is more when it comes to programming. The basics will almost always give you 80% of the results. More advanced lifters might need more isolation-movements and volume than this. You can also add in some lateral raises if you wish. Remember that routines need to be tailored for each individual. One person might respond very well to this exact workout but another maybe suited to something different!