VFT receives a flood of requests for information addressing lower body workouts – especially from women… However it seems the men are now putting up their hands and saying “hey how about us, we’ve got plenty of questions on leg workouts for men!”
Such as: how many reps, what type of exercises, should I only be using freeweights, how do I reduce large thighs?
Rather than beat around the bush, I contacted Joey Atlas (king of lower body workouts) and asked him if I could pin him down for an interview – just for the guys! 🙂
So here it is… based on the questions that VFT visitors and subscribers have been asking… Joey, being the awesome dude he is, provided some first-rate no BS answers to your most asked men’s leg workout questions:
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1. Mandy: Do Men and Women need to train differently when it comes to their lower body workouts?
Joey: The simple answer is “no”. BUT – many trainers and fitness pros will argue against me. So, I’ll explain why: Despite a few differences in general body structure and body composition – the biomechanics are identical. Same bones, muscles, joints, etc… The male and female body work the same way.
So, when it comes to proper bodyweight fitness training they can both follow the same workout – BUT with some possible variations in reps and sets. One thing guys tend to “skip” are the floor exercises which target the butt and upper thigh areas (the proverbial trouble-spots for women).
2. Mandy: What are your top tips for guys that have a lot of excess fat around their thighs and butt area? Is there something specific you suggest for leg workouts for men?
Joey: Cut the crap foods from your diet. Find a few cardio methods you like (and do them 4-6 times per week). Combine that with a series of bodyweight exercises targeting the lower body and core – 2 – 4 times per week.
3. Mandy: What would you suggest, Joey, for males that have been involved in sports specific training in the past, but are no longer participating in that sport, and are now battling with bulky thick thighs and trying to reduce the “overall” size of them? What’s the best leg exercises for men to address this?
Joey: Move away from weights and machines. Move toward higher repetition bodyweight workouts. And don’t forget cardio.
4. Mandy: Joey, what about guys that find their legs are, according to them, skinny and feel like they have “no butt”. Are there any leg exercises for men, training and eating tips that you would recommend they follow?
Joey: Healthy calories need to be increased – to allow the muscles to grow and even add some balanced body-fat. Cardio may need to be decreased. And the bodyweight leg workouts can move toward lower reps – and possibly be supplemented with some dumbbells on certain moves. Oh – and don’t expect massive miracles – that usually only happens with steroids, or HGH.
5. Mandy: If a guy is just starting out – hasn’t exercised in years – and wants to whip his lower body into shape, where do you suggest he starts in regards to exercises and how often he should perform his lower body workout?
Joey: Twice a week is ideal. There is no reason to get into a “gym routine” of weights and machines. He should focus on bodyweight exercises. And with “just starting out” he can also benefit greatly from floor exercises which are usually done by women. This combo of floor and standing exercises helps get the core involved and results in a safer way to faster fitness.
6. Mandy: Joey, are there any kick ass leg exercises for men that you can recommend, that can be performed with little or no gym equipment – such as body resistance and / or dumbbells – for guys to implement in their lower body workouts?
Joey: One is the slow step-up. Pick a step/platform/park bench – whatever. Stand on it. And slowly step down – gently touching a toe to the ground then back up. Repeat 15 times – and then switch sides.
You can add more sets, use a higher step, add a dumbbell – to make the exercise more challenging. That is one I do on the playground when I take my little one out to play.
7. Mandy: Joey, you run your own successful leg workouts for men program. What are some of the biggest myths or obstacles you find that men face in regards to achieving lean muscular legs? And how do you recommend men tackle them?
Joey: The biggest myth is the “weights are needed” for developing the legs. Guys end up beating up their bodies with all the weight training and machines. It’s actually counter-productive as they develop back problems, knee injuries, etc…
And – the “high protein” myth is another one. You can’t see definition if your nutrient intake is too high. Most guys in the “build muscle” mentality are slamming way too much protein – and they are just making their lives that much tougher.
8. Mandy: If there’s anything you want to add… go for it…
Joey: Its’ one things to have legs that look ‘athletic’ – But it’s another to have legs that can actually ‘get busy’ when it counts. Bodyweight training allows the average guy to develop and maintain great legs that can kick ass, on the courts, in the trails – and yes, even in the bedroom baby!
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Thanks a bunch Joey for taking the time for this interview and helping set men on track with their leg workouts and – not to mention – letting guys know what leg exercises for men they shouldn’t be performing. You’ll no doubt be saving a heck of a lot of guys a lot of time and money that would normally be wasted on performing incorrect lower body workouts.
Joey Atlas is the owner, author and creator of one of the “hottest” lower body makeover programs online. You can check Joey’s programs out here: The Cellulite Reduction Report, The Ultimate Leg, Butt, Hip and Thigh Makeover
Have yourself a killer leg workout! 🙂
Kind regards
Mandy Gibbons
Virtual Fitness Trainer
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