From Shaun in the Philippines, a 22 year old beginner who asks about leg training.  His question is:

Dear Mike:

What are the best exercises for the legs (quads & hams)?  Should I train them like my other major body parts like chest (meaning twice a week)?  Most magazines I have only suggest exercises and routines, not the cycle time.  Please help me on this one.  Thanks.  

Dear Shaun:

Thank you for your great question.  Legs have always been a favorite body part of mine.  For various reasons, many people avoid training legs, but in order to have a balanced physique, you must have proportionally developed legs.

The best exercise for overall development is the squat.  It is  a must for anyone who wants bigger, stronger legs.  The squat works the whole leg, but obviously the conventional squat will hit the quad more than the hamstring.  

The best mass-builder for hamstrings is the stiff leg deadlift.  Done properly, this exercise will definitely make your hamstrings bigger and stronger.

If you are on a mass-building cycle, you only need to train legs once a week.  If you are on a pre-contest cycle, you may train them twice a week, but be careful not to overtrain.

Thanks again for your question, Shaun.  I hope you find this information helpful and I clearly answered your question.  Good luck with your training. 

Mike Francois

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.