How to build leg muscles

Video: The Squat: Ideal Exercise to Build Leg Muscles

Content

Method 2 of 3: Strength Training
Method 3 of 3: Eating the Right Muscle Building Nutrition
Tips
Warnings

1 Train at least 3 times a week. Many people think that to build muscle you need to exercise every day, but this is not the case. Muscle grows best when there are small breaks between workouts, and gets stronger by recovering during rest days. So don't do exercises on the same muscle groups two days in a row. Load different groups so that on days when you are not working on the muscles of the legs, train your arms, back, chest, and so on.

It is very important to remember to train other muscle groups besides the legs. Do not neglect other parts of the body!

SPECIALIST'S ADVICE

Michele dolan

Certified Fitness Trainer Michelle Dolan is a British Columbia-based personal trainer certified by the British Columbia Recreation and Parks Association (BCRPA). Has been working as a personal trainer and fitness instructor since 2002.

Michele dolan
Certified Fitness Trainer

Michelle Dolan, Certified Personal Trainer, advises: “Train your legs for at least 30 minutes 3-5 times a week. You can run, rock climb, cycle, ski, skate, or do exercises like lunges and squats. ”

2 Exercise to the fullest. Make your workouts truly effective. 30 minutes for one workout is enough, but these 30 minutes should be done intensively. You need to give all your best, strain the muscles as much as possible so that they are overloaded, only then can they become stronger

For each exercise, you need to select a weight so that you can lift it about 10 times before you are forced to stop. If you can lift the whole 15 times without stopping, then it is too easy for you. And if you can only do 5 without a break, then it's too heavy.
Some coaches recommend training to failure, that is, until you are simply physically unable to do at least one more repetition. It is said that this way you can build muscle faster, but it can also lead to injury if you do the exercises incorrectly. Work with a trainer to find out which technique is right for you.

3 Perform reps at an explosive pace. Each rep should be done vigorously and forcefully. Many bodybuilders take an “explosive” approach, but it can lead to injury if overstretched or the wrong technique is used. If you are interested in such workouts, first learn how to do the exercises correctly:

Start with less weight than usual.
Always do the eccentric portion of the exercise slowly (those in which the muscles lengthen - lowering, extending to the sides).
At the "bottom" point of movement, pause and tighten the muscles.
Use an “explosive” motion to lift or push. Start with a small range of motion and gradually increase your swing as you work out.
Leave the joints slightly bent at the peak of the exercise to avoid damaging the connective tissue.

4 Get enough rest between workouts. Muscles get stronger between workouts as muscle fibers repair and strengthen. That's why you need to get a good night's sleep after a hard workout. Get some real rest on non-workout days. No need to hike 15 km or ride a bike all day - it's perfectly okay to just relax and rest your feet. SPECIALIST'S TIP

Monica morris

ACE Certified Personal Trainer Monica Morris is an ACE Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of experience as a fitness trainer, she started her independent coaching practice and was ACE certified in 2017. In his training programs, he emphasizes the correct warm-up, cool-down and stretching technique.

Monica morris
ACE Certified Personal Trainer

Our specialist agrees: “Develop a plan where your lower body workouts are split into two days per week. On one of these days, focus on your glutes and hamstrings, then rest your body for 48 to 72 hours, depending on how much the muscle aches. When the pain subsides, do your second workout in a week, focusing on your quads and calves. ”

5 Prioritize strength training over cardio. Cardio helps your muscles become long and sinewy instead of big and powerful. However, to undermine your strength training results, you would have to run for many hours, and 150 minutes of moderate cardio per week is still good for your health. If your leg muscles really need to grow, swim or row on a rowing machine as a cardio exercise. You can limit cardio to 30-minute sessions after resistance training, but don't give it up entirely.

Method 2 of 3: Strength Training

1 Start lightweight. Improper posture during exercise or excessive force can result in knee injury, back injury, or spinal compression. Always practice the correct technique for each lightweight exercise first. Only after mastering the perfect technique can you take on more serious weights.
2 Do barbell squats. This is a great way to build up your thigh muscles. For the barbell, you need to choose such a weight so that you can perform 8-10 repetitions in a row. Hold the barbell with both hands on your shoulders. If desired, dumbbells can be used instead of a barbell.
- Start by placing your feet shoulder-width apart.
- Bend your knees and squat down so that your buttocks drop to the floor. Lower yourself down until your hips are in a position parallel to the floor. The shins should remain upright and the knees should be exactly above the feet (do not go forward).
- Return to starting position. Perform 3 sets of 10-12 reps.
3 Perform deadlifts with straight legs. This exercise helps build the muscles in the back of the thigh. Load the bar with a weight that you can lift 10 times and place it on the floor in front of you.
- Place your feet shoulder-width apart.
- Lean forward, bent at the waist, keeping your back straight and your knees slightly bent. Grab the barbell with both hands.
- Keeping your knees slightly bent, raise the barbell to hip level and then lower it back to the floor.
- Perform 3 sets of 10-12 reps.
- Warning: If you strain your knees to stay fully extended, it will greatly increase the risk of injury, even if you are not new to weight training. Only the most extreme bodybuilders use this technique after years of training.
4 Do the exercise for most of the leg muscles at once. Stand at arm's length from a wall and do the following exercise:
- Raise your right leg and bend it. Place your right palm against the wall for support.
- Now stand on the toes of your left foot. Keep your body straight.
- Bend your left leg as if you are about to jump high.
- Even when the leg is bent, still stand on your toes.
- Lift your body up by straightening your leg at a moderate speed.
- During the entire exercise cycle, stand on the toe of one leg.
- Repeat 10 times or, if you have enough strength, even 20. Then do the same exercise for the other leg.
- As your legs get stronger, increase the number of repetitions.
- It will be difficult at first, but you will get used to it over time.
- This exercise strengthens the muscles in your calves, thighs, and buttocks.
5 Perform toe raises. This exercise will help you build your calf muscles, which can be tricky to do. Keep a barbell or dumbbells on your shoulders. Feet shoulder width apart. Rise on your toes, then lower back down. Perform 3 sets of 10-12 reps.
- One-legged toe lifts are even more effective than weight lifts and help to strengthen the ankle muscles.
6 Do sumo squats. This exercise targets the inner thighs and glutes:
- Stand with your legs wide apart. Turn your feet outward at a 45º angle.
- Hold the kettlebell in front of you with both hands.
- Sit down slowly. Keep your back straight and your knees over your toes.
- Sit down as low as you can, then return to the starting position.
- Perform 3 sets of 10-12 reps.

Method 3 of 3: Eating the Right Muscle Building Nutrition

1 Eat high-calorie foods. To build muscle, you need additional nutrition. However, the calories you consume should not come from junk food or other junk food - this will only slow down your progress. To keep your body energized, get enough calories from healthy foods.
- Eat lean meats, fish, eggs, and dairy products.
- Nuts, avocados, and whole grains are also great choices.
- Eat as many fruits and vegetables as possible.
- Choose healthy fats such as seed and nut oils, coconut oil, and olive oil. Minimize your intake of trans fats and animal fats from fried foods and processed foods.
2 Eat a lot of protein. Your body needs protein to build muscle, so you need to increase your intake. Eat beef, pork, chicken, fish, eggs, and cheese. There are also non-animal protein sources such as beans, other legumes, and tofu. If you find it difficult to eat more protein, try protein shakes or milk.
- You can try supplements like creatine. Research shows creatine can help you build muscle safely when taken every day with meals.
3 Drink plenty of water. With intense exercise, your body needs more water to stay hydrated. Water helps flush toxins from the body and is a key component of healthy digestion. During training, try to drink 10 glasses of water daily.

Tips

Warm up before moving on to heavier exercises.
Do not train too hard at first, and then start increasing the load.
Add exercises to your workouts to stretch your quads, hamstrings, glutes, and calf muscles.