Preperation is key

A field where a lot of people go wrong when it comes to gym training is preparation. This could be from anything between planning their workouts or even what meals they are.

So for me planning my workouts really depends on when I go, If I go first thing in the morning then I will plan or have a brief plan of what I'm going to do the night before, possibly watch some videos on YouTube to help motivate me for that session. But If I am at work and go to the gym after, then I will plan throughout the day.

Meals are another thing you could consider. Maybe before you do your weekly food shop, write down a meal plan for the week so you know what to buy and that way it will save you buying stuff you don't need.

Tomorrows leg session:

• Squats - 7 sets of 10 reps - including some drop sets
• Seated leg press 5 sets of 21 reps - 7 reps on different angles hitting each quad muscle
• Leg extension - 6 sets of 10 reps - including drop sets
• Dumbbell squat - 5 sets of 10 reps
• Dumbbell sumo squat - 5 sets of 10 reps
• Straight leg deadlift- 5 sets of 10 reps
• Lunges - 5 sets of 10 reps
• Leg curls - 5 sets of 10 reps
• Calf raises - 6 sets of 10 reps

Day 18 of transformation

So we are past the half way mark into my first month of my bulking transformation. Starting to notice some slight gains in my legs and a major increase in strength. Some point over the weekend I will put my training programme down and will also include some nutrition meals so stay tuned for that.

Push day tomorrow the best day, will be hitting that chest hard as I'm really looking to develop it much further.

Also again just a quick shoutout for my man Oakley who is competing in a physique of the week competition for bodypower and can use all the support. Follow this link and click like on Oakleys picture he is number 10 out of all these pictures. Remember he is only 17 and has a great physique for his age which can only get better. Make every vote count to ensure he wins. Link is below
http://physiqueoftheweek.com/fitness-competition/

Back to business

So I hope you al had a good weekend, but it's Monday again and for me it's time to bump up the intensity and hit those legs. Legs are not my favourite muscle to work and to have to work them on a Monday is a killer but we got to do what we got to do. 

I'm just about to head over to the gym now so I'm just going to give you a quick plan of what I am doing.

30 reps 4 sets of seated leg press

12 reps 4 sets leg extensions

12 reps 4 sets leg curl

10 reps 4 sets dumbbell squat

15 reps 4 sets of calf raises

Then I am going to finish off with a quick and blast for about 10-15 minutes where I will really try and work that core.

So if your at the gym today comment and let me know what your workout plan for today is, whether it's doing cardio or weights.

Problem area – thigh gap

I'v had a few people speak to me about how to work and get the thigh gap and in this post I am going to explain to you how to attain this.

The thigh gap is basically the fat on the inner thigh. It is a real problem area for women to work and there is such a rise to have a good thigh gap because a lot of celebrities have great legs in which females look up to and want to look like that themselves. 

There is no particular workout that will remove fat in a certain area, but all it comes down to is how bad do you want it, how much effort are you willing to put in, how intense do you want to make it. If you want it that bad then continue reading because I am going to give you some exercises you can do to help remove fat and tone those legs, but you won't just lose fat on your legs but you will also lose the fat around your core area.

What exercises can you do to remove fat and tone them legs?

• Well for a start, I can't explain to you how important squats are to do, they are what's going to build the foundation of your legs, lose that stubborn fat not only in your quads, but your gluteus maximus (bottom), hamstrings and even your core, who would of thought that one exercise would work that much. At the bottom of this post there will be a video for a standard squat and sumo squats.
• Sumo squats. Again a great exercise that focuses on the same muscles but it really works on that inner quad muscle and your adductor. This exercise is also in the video at the bottom of the post.
• Lunges, the third exercise and this exercise targets the whole quad. A real burner to help tone and shape them quads and burn any fat around the leg area.
• The final exercise is straight leg deadlift. Now you're probably thinking that this is more of a back exercise but it in fact really helps with toning and tightening them hamstrings and even your butt muscles.

EXERCISE	SETS	REPS	INTENSITY
SQUATS	6	SET 1 – 10 REPS SET 2 – 4-6 REPS SET 3 – 10 REPS SET 4 – 4-6 REPS SET 5 – 10 REPS SET 6 – 20 REPS	SET 1 – MEDIUM SET 2 – INTENSE SET 3 – MEDIUM SET 4 – INTENSE SET 5 – MEDIUM SET 6 – LIGHT
SUMO SQUATS	6	SET 1 – 10 REPS SET 2 – 4-6 REPS SET 3 – 10 REPS SET 4 – 4-6 REPS SET 5 – 10 REPS SET 6 – 20 REPS	SET 1 – MEDIUM SET 2 – INTENSE SET 3 – MEDIUM SET 4 – INTENSE SET 5 – MEDIUM SET 6 – LIGHT
LUNGES	4	SET 1 – 12 REPS SET 2 – 12 REPS SET 3 – 12 REPS SET 4 – 12 REPS	SET 1 - MEDIUM SET 2 - MEDIUM SET 3 – MEDIUM SET 4 - MEDIUM
STRAIGHT LEG DEADLIFT	4	SET 1 – 12 REPS SET 2 – 12 REPS SET 3 – 12 REPS SET 4 – 12 REPS	SET 1 - MEDIUM SET 2 - MEDIUM SET 3 – MEDIUM SET 4 - MEDIUM

Don't skip leg day

I may not have the biggest legs to show for but you should never skip your leg day.

If your looking to gain muscle then make legs your priority. Training legs in fact helps the rest of the body grow by releasing more growth hormones to help the rest of the body grow.

If you have small legs, when it comes to training them just stick to the basics. Squats is what you should be focusing on. Do 6 sets in a repeating order, one medium weight of 10 reps, one heavy set of 4-6 reps and your 6th set of a light weight at 20 reps. This way your not only hitting all your leg muscles, but you are also hitting them fast and slow twitch fibers. I tend to use that for most of my leg routine, so do the same with leg extensions, seated leg press and also leg curl. These are the main exercises you should use to start building the frame of your legs. 

Keep posted for more information on training. 

Leave a comment, let me know your favorite leg exercise and why.