Scott Riches Part 3 : Scott’s LEG Session!

What's up guys!?

I trust you are all having a good week, eating healthily and training well. Keep this up and you will be reaching your goals in no time, believe me!!

I have already covered my chest and back sessions with you (check out my previous two blogs for the details)…now for LEGS!

In this post I want to cover a typical leg session and what protein supplements I use.

Now, it's important to remember that all of my workouts are constantly being adapted. I don't ever stick with the same exercises, same reps, same sets or same routine. I never forget the basic exercises that work the specific muscle, however, the way to grow, shine and improve your physique is through constantly adapting the exercises and putting more stress on those muscles (Sounds easy right)…

Well it is! I don't know all the variations, but the best way to learn is to watch people. While I'm resting through sets, watch other people around you in the gym, check out what exercises they are doing. Get yourself on YouTube. Watch what your idols do, they influence you for a reason and therefore they must be doing it right.

Check in at Discount Supplements’ Youtube channel 'Nutritube' for current, evidence based nutrition and supplement information, and watch this space for my YouTube channel for all things fitness and nutrition! This will be up and running soon (more details to follow).

So, here goes. My current leg workout.


Reps 8-12
Sets 3/4
Rest 60-90secs

Leg press
Narrow squats
Leg extension
Ham curls

I train legs 2x a week. I do this because it’s crucial in my opinion to have a solid foundation. It's too easy to neglect the legs and just work the upper body (especially being male). So, I hit them hard, twice a week and give it 72 hours between workouts.

To refuel and optimise my workouts I use Optimum Nutrition protein, their Gold standard whey protein is the best in my opinion. Tastes great and mixes easily. I also use their casein before I go to sleep. Check out Discount Supplements Optimum Nutrition Supplement review on their Youtube channel!

To find out more and see progress pics, as well as receiving daily motivation follow me on twitter @scottriches (scottrichesfitness)

Until next week,

Stay Fit,

Team Scott

About the Author

Job Role Nutritional and Fitness Advisor Qualifications Premier International Diploma in Personal Training, Nutrition and Sports Massage Therapy Scott has always been active growing up being involved in different sport teams and individual sports such as boxing and Jiu Jitsu. It wasn't until Scott dislocated his left knee during a Jiu Jitsu Competition when he developed a new passion which was going to the gym. Scott studied an International Diploma in Personal Training, Nutrition and Sports Massage Therapy which he has used for over 8 years in the Fitness Industry. Scott has been successful in his field in the UK and in other countries of the world. He has helped many people achieve their goals in Fat Loss, Weight gain, Hypertrophy and other areas of Health and Fitness. Scott is very passionate and is a big motivator who is going to provide you with expert advice and looks forward to helping you with your goals. There is more to see of Scott as he will be competing in Fitness Modelling competitions this year and next so keep a look out for him.
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