Tips to get bigger legs
Following and some tricks to get bigger legs
If your legs are on the skinny side, there are plenty of exercises you can do to make them bigger. Keep in mind that exercises alone aren’t the key: to really see results, you need to be using the right form and routine, plus eating plenty of calories to fuel your workouts. If you want to know more about getting strong, sturdy legs,
Things to bet notice
Focus on intensity.
Even if you do all the exercises listed with religious regularity, you’re not going to get bigger legs unless you make your workouts as intense as you can stand. In order for muscle to build effectively, you need to break down the fibers and have them build back up stronger and bigger. Doing this requires working out as hard as you can, every time.
For each exercise, use as much weight as you can lift using the correct form for about 10 reps. If you can lift the weight easily for 15 reps, it’s too light. If you can’t lift it more than 5 times, it’s too heavy.
As the weeks go on, you’ll need to add weight to keep up the intensity. Your muscles will stagnate if you don’t lift more as they get stronger and bigger.
Doing the exercises quickly and with explosive energy, rather than slowly, builds muscle faster. You’ll also be able to do more reps this way. Instead of working out slowly, increase the intensity by going through your sets as quickly as possible.
It’s important to change up your workout routine every other week so that your muscles don’t get so used to doing the same exercises that they stop growing. Keeping your muscles in a state of “shock” will force them to continue the process of breaking down and building back up ever bigger and stronger.
If you do a hard workout that includes squats, leg extensions, and leg curls
Take it easy between workouts.
Your muscles need time to rest and repair when you aren’t working out. You can keep exercising, but don’t do anything that’s too strenuous for your legs.
Try swimming, walking, or playing basketball or tennis if you want to work out between leg workouts.
Make sure you get plenty of sleep so your body has time to mend.
1. FOCUS ON FUNCTIONAL
EXERCISES FOR YOUR HEAVY SETS
Skip the heavy leg extensions and leg curls, our bodies weren’t designed to flex and extend our knees while in hip flexion (seated position). Doing heavy weights on these machine-based exercises can cause both structural issues such as patellar tendonitis as well as muscular imbalances, either of which will set you back weeks from your goals. Instead, get your heavy work done with functional movements like the squat Opens a New Window. and deadlift Opens a New Window. . These two exercises should be the cornerstone of any leg routine. Focus on correct technique on these exercises and your legs will start to change before your eyes.
2. WORK UNILATERALLY TO ENSURE BALANCE
Almost everyone is either left or right dominant, thus one side of the body is almost always doing a bit more work than the other. Add unilateral exercises such as lunges or single leg squats and single leg deadlifts to ensure that both legs develop evenly, minimizing any muscular imbalances.
3. DON’T FORGET STABILIZERS
Most guys we see at the gym neglect the smaller stabilizing muscles in the hips that prevent injury and ensure correct movement and stability of the hips and pelvis. Without these muscles working correctly, all other movements become less effective and potentially more dangerous. Work the abductors (outer thigh) and adductors (inner thigh) as part of your warm-up prior to squatting and deadlifting.
4. WARM UP PROPERLY
No, the 10-20 minutes on the treadmill/elliptical/bike do NOT constitute a proper warm up. Merely doing the cardiovascular warm up has done little to prepare your body for what is about to ensue. Always begin your session with a good 5-10 minutes of active stretching (movement based) then your stabilization work.
5. USE ISOLATION MOVEMENTS PURELY FOR TONING PURPOSES
Those leg extension and curl machines? This is where they can be properly enlisted. Use light-moderate resistance and work high repetitions on these isolation machines in order to perfect definition on the quads and hamstrings. Be sure to set up your machines correctly (the knee joint should directly line up with the axis of the machine) in order to prevent injuries to the knees.
Perform the exercises below in the order listed. Rest for 60-90 seconds between sets.
1. Dumbbell split squats, 4 sets of 8-12 reps per side (start with weakest leg first)
2. Goblet squat, 3 reps of 8-12 reps
3. Dumbbell stiff leg deadlift, 3 reps of 8-12 reps
4. Leg extensions, 5 minute fire set (choose a weight you can do for approximately 15-20 reps straight)
5. Dumbbell lateral lunges, 5 minute fire set
6. Barefoot standing calf raise, 5 minute fire set
7. Barefoot seated calf raise, 5 minute fire set
8. Dumbbell walking lunges, 5 minute fire set