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<\/p>\nThis time of year is busy and if you keep finding yourself bumping leg day to \u2018tomorrow\u2019, exercise scientist, Dr. Milo Wolf, has shared two leg workouts in a recent YouTube video that you\u2019ll struggle to make excuses for. He says they’re stupidly simple, relatively easy and time-efficient, and will only roughly take you 10 minutes, each.<\/p>\n
We know what you\u2019re thinking \u2018That sounds too good to be true\u2019, but Dr. Wolf says: \u201cYou don\u2019t need brutal high-volume sessions to build a decent set of legs.\u201d Instead, the workout he recommends is minimum effective dose training, where you focus on doing the least amount of work possible to build muscle and improve strength. He also refers to a study, which reveals that as few as four sets per muscle group is enough to elicit hypertrophy, and doing both these workouts makes sure you tick this box.<\/p>\n
The Easiest Leg Day for Muscle Growth – YouTube
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Watch On <\/a> You\u2019ve only got three exercises to get through (yes, just three in both workouts). However, the aim is to perform two hard working sets for each, either to failure or very close to failure with two reps left in reserve. With only a 90-120-second rest between each set, you\u2019ll blast through these workouts in no time and they\u2019ll hit your major lower body muscles. Here\u2019s what Dr. Wolf recommend:<\/p>\n Best picks for you<\/p>\n Leg day 1<\/p>\n Assisted pistol squats \u2013 2 x as many reps as possibleSeated leg curls \u2013 2 x 8-12 repsSeated leg press calf raises \u2013 2 x 5-8 reps<\/p>\n Leg day 2<\/p>\n Romanian deadlift \u2013 2 x 5-8 repsSissy squats \u2013 2 x as many reps as possibleSeated leg press calf raises \u2013 2 x 8-12 reps<\/p>\n Simple, yet effective. \u201cBuilding big legs doesn\u2019t have to mean doing super high volume training all the time. If all you want is decent, respectable legs, this is a great way to approach it,\u201d says Dr. Wolf. Give them a go the next time you tell yourself you don’t have time to train.<\/p>\n
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