Pillars of strength! Simple to the point leg growth!

walking around with knots in cotton?

If you suffer this debilitating affliction It's time to Change your game up.

If You smash legs once per week with some old school routine I applaud you for not skipping leg day, but if your not growing or getting stronger something needs to change.

Some other causes of sparrowlegitis are.

• Skipping leg day.
• You think that a game of football is sufficient leg training!
• Eating child's portions. 
• Thinking a couple of sets of leg extension at the end your work out constitutes a leg session. 
• Not working hard enough! 
• Only using machines. 
• Not training legs often enough. 

We will address the last one,  not training legs often enough.

So if you do train legs and do train hard keep reading.

Up the frequency! 

One of the best ways to quickly ramp up the speed at which your legs grow is to simply train them more often!

Keep it simple, keep it progressive, keep it moving!

Here's a twice a week lower body session for you to work on for the next month.

Workout A.

A. Squats 3 sets of 6

B. Hack squat or leg press 3 sets of 10

C. Lying leg curls 3 sets of 15 (5 feet pointed in, 5 feet straight,  5 feet pointed out)

D1. Standing calf raises 3 sets of 10 (2sec pause in stretch).
D2. Low Pogos 3 sets of 30 (jump up and down using able flexion alone minimal knee bend,  focus on calf doing the work)

Workout B

A. Deadlift (conventional or sumo) 3 sets of 5

B. leg extension 3 sets of 12

C. Romanian Deadlifts 3 sets of 10

D1. Seated calf raise 3 sets of 15
D2.  Standing calf raises 3 sets of 20

E. Bb roll outs. 3 sets of 10

Simple.  No fancy drop sets,  just focused effort on strength improvements whilst increasing the total amount of work and load over a few weeks.

Get to work.

Hit workout A on Monday and hit workout B on thursday or Friday.

This Still gives you plenty of time to work on chest and bi's brah!

but whatever you do I urge you to try ramping up the frequency of your leg training, it might just be the best training investment you ever make.

Each week for 3 weeks simply add a set to each exercise,  on week 4 back if off for 1 week and just do 3 sets.

Week 1. 3 sets
Week 2. 4 sets
Week 3. 5 sets
Week 4. Back off, 3 sets.