Bodybuilding for men is not just all about improving the fitness of the upper body, but gaining leg muscles is also equally important. There are various types of exercises that are used for this purpose. Things will mainly depend on the specific goals you have for your overall physique.
Continuous training for a long time is not at all recommended. Your leg muscles must get sufficient amount of rest between workouts in order to recover from stress of training. Following is a brief rundown on some of the leg muscle exercises that are often recommended to bodybuilders.
When it comes to bodybuilding for men, many gyms these days have calf machines. But, if there is no such machine in your gym, you can alternatively use an aerobics step board and dumbbells. In order to do this exercise, the upper half of your feet has to be placed on the step board while you hold a dumbbell in each hand. You can start the exercise by pushing up on the board so much so that your heels should be off the floor. When your heels come back to the floor, one repetition is complete. You have to do ten such repetitions. Depending upon how hard your calves are to grow, you can do 1-3 sets of ten repetitions.
In order to perform this exercise, you have to use a leg machine, which is usually available in almost every gym for bodybuilding for men. You have to do three sets of 6-8 repetitions. So, choose a weight accordingly. The leg machine has two leg curl pads; the back of your ankles must be placed under these pads while you lay your face down on the bench.
You can start the lift by curling your legs toward the back of your head. One repetition is complete when you slowly lower your legs down; while you do this, make sure the weighted plates so not slam into each other.
There are several other exercises as well that you can do to gain leg muscle, particularly when it comes to bodybuilding for men, such as Leg Extensions and squats.