Brickwall Decker

You ever think about what you should wear to the gym?

Or do you just slap on baggy sweats, a band tee, and some sneakers and call it a day?

That’ll do the job.

But will it do the job well?

When it comes to gym clothes, we’re trying to accomplish two things:

Perform good. Look good.

First, the obvious.

Don’t wear:

• Jeans
• Boots
• Dress clothes
• Sandals and slides
• Clothes that are extremely tight
• Clothes that are extremely baggy
• Tights or bike shorts as outerwear (just don’t do it…nobody wants to see that 🤣)

Perform Good

Your clothes should let you move.

Nothing restrictive.

Nothing that’s going to rip if you squat down, reach overhead, lunge, row, press, or deadlift.

Nothing that gets caught on equipment.

Honestly, you shouldn’t even notice your clothes while training. They should just be there.

Your shoes should be stable and protective.

No squishy marshmallow shoes (save those for running). No giant clunkers. No boots. No sandals or slides.

You should feel planted and locked in when you train.

Look Good

Don’t show up to the gym looking like a human duffle bag. Don’t look like a dork.

Your clothes should be clean. They should not smell like they’ve been living in your trunk since 2017.

Shorts should hit above the knee. Never below the knee.

Sweats should not be skin-tight. They should not be parachutes either. Same with t-shirts and hoodies.

Compression tops? Leave them at home unless you’re throwing on shoulder pads after bench pressing.

Tank tops and a-shirts are fine if the gym is warm, but they still need to fit right.

And try to coordinate colors at least somewhat. Don’t walk in looking like a smorgasbord of color.

Shoes, however, are where you can add a little flair. Be careful though.

Brickwall’s Gym Uniform

A fitted t-shirt (I like True Classic) or a tech tee (Nike or Under Armour). Black, white, gray, navy, olive, or sand.

Add a hoodie if it’s cold. Wear a tank top if it’s really hot. Same color palette.

Pair it with well-fitting shorts or joggers. Black or gray.

Finish it off with a solid pair of running shoes or training shoes. If it’s leg day, training shoes.

Easy.

Final Word

Perform good. Look good.

That’s the standard.

You can’t go wrong with a well-fitting t-shirt, hoodie, tank, or a-shirt.

Pair that with well-fitting shorts or sweats.

Put on solid, closed-toed shoes.

You’re good to go.

Simple. Clean. Functional.

Ready to get to work.

I’ll admit it: in the past, legs were not always my favorite thing to train.

And I’ll admit something even worse…

There was a distant era where I may have even skipped leg day entirely. 🤣

Like most guys, I loved upper body training—especially arms. Honestly? I still prefer upper body work.

But over time, I completely changed my mindset about training legs.

Great Legs Look Incredible

This is the first thing I realized.

A muscular upper body matters, of course. Most guys want broad shoulders, a strong chest, thick arms, and a powerful back.

But muscular legs add another dimension to your physique.

They give you the look of a serious athlete. You notice a guy with great legs. You know he trains hard.

And when you combine strong legs with a solid core and upper body? That’s the complete package.

Whether you’re in the gym, at the beach, out hiking, or out with your lady—your legs add to your overall presence.

Beyond Aesthetics

Strong legs also help you in everyday life.

You can move better. Run faster. Carry heavy things easier. Be more athletic. And building stronger legs can help support and protect your knees and hips over time.

Strong legs make you more capable.

The Key? Find Movements You Actually Like

Something that helped me enjoy leg training more was finding movements that actually worked well for me.

I like:

• Leg extensions
• Leg curls
• Hip thrusts
• Split squats
• Stiff-leg deadlifts
• Kettlebell swings
• Heel raises

Not every exercise works for every person. There’s no one-size-fits-all approach.

But when you find movements you enjoy and can progress on consistently, training becomes much more satisfying.

Example Leg Day

Full Gym:

• Leg extension — 80 lbs x 12 x 4
• Leg curl — 70 lbs x 12 x 4

Pro tip: Your strength in the leg curl should be relatively close to your strength in the leg extension. A massive imbalance between the quads and hamstrings can increase injury risk.

• Barbell hip thrust — 95 lbs x 12 x 4
• Goblet side lunge — 35 lbs x 12 (each side) x 4
• Machine heel raise — 100 lbs x 12 x 4

Power finisher:

• Kettlebell swings — 20 kg (44 lbs) x 10 x 4

Home:

• Heel-elevated “sissy” squat (heel elevated on weight plate or block of wood) — 60 lbs x 12 x 4
• Stiff-leg deadlift — 100 lbs x 12 x 4
• Dumbbell hip thrust (bench, chair, or floor) — 50 lbs x 12 x 4
• Goblet side lunge — 35 lbs x 12 (each side) x 4
• Dumbbell heel raise (using a stair, plate, or block) — 100 lbs x 12 x 4

Power finisher:

• Kettlebell or dumbbell swings — 20 kg (44 lbs) x 10 x 4

How Often Should You Train Legs?

Once a week is perfectly fine if you’re already highly active through running, cycling, hiking, sports, or physical work.

If you really want to bring your legs up? Hammer them twice a week.

Just be careful of overtraining.

Heavy leg training combined with lots of cardio and a physical job can beat your body down fast if recovery isn’t on point.

Believe in the Wheels

Become a believer in leg training, gentlemen.

They’re not just for the ladies. 😆

Give them the attention they deserve, and your physique—and athleticism—will go to another level.