Introduction
Legs are the biggest muscle in your body, but they are very hard to grow. They also have muscles like the hamstring, quad, calves, etc.
Moreover, if you are a bodybuilder, you know the importance of legs. They give you high points in a bodybuilding competition.
Most people have all the muscles like biceps and triceps but do not have bigger legs. This is because they train their muscles a lot, but they do not grow because they train them in the wrong way.
On the other hand, you need to add more sets to your leg workout. Many people train their legs with three sets. If you are shock-absorbing your body, then you can not grow your legs.
Moreover, you can train the front side of your leg muscle. Then, next time, you can train the backside of your legs. If you follow this approach, your muscles will grow very fast. When you squat, the first three sets are very fast.
These three sets are performed with lightweight weights. After that, you must take two more sets before you can hit your high-twitch muscle. But take heavyweight and perform only 8-7 reps.
When you have finished your leg workout, you must rest afterward. Many people hit intense workouts, and then they go for a walk at night. This doesn't seem right.
If it is your body's biggest muscle, you need to give it a long time to recover. So today, we discuss some advanced exercises that you must include in your workout and see what the benefits of these exercises are.
5 Exercises To Get Bigger Legs
Here I give you some names of exercises. You may know these exercises.
Firstly, Back Squat
Secondly, Front Squat
Further, Leg Extension
Lunges
Sumo Squat
Standing Calves
These are the most important exercises. If you want to gain bigger legs, your rep range should be between five and eight.
In the back squat, many muscles are worked, such as the quadriceps, glutes, hamstring, Trapezius, Posterior shoulder, etc.
On the other hand, the abdominal, upper back, erectors, glutes, quads, and other muscles are included in the front squat. This is a powerful exercise for bigger legs.
But you do not increase the speed of your reps. You should go down and hold for five to ten seconds so your muscles hurt badly. Then, the next morning, you feel you had a leg session yesterday.
But when you are doing leg extension, it includes rectus femoris, vastus lateralis, medial, intermediates, etc. You have never heard these names before. But here, everyone needs a variation. You do not train like legs up and legs down.
Further, you can make an angle of your feet, like 90 degrees to a high angle and a low angle. In simple language, you can move your feet right and left. Then you get more benefits.
In lunges, you include all your main muscles, such as the quad, calves, hamstring, and abdominal. There are many types of lunges, but if you are comfortable and balanced, then you can perform any type of lunge exercise.
If you do these exercises with control, you can achieve bigger legs. For example, most people lift heavy weights and use all their muscles to lift that weight, so their calves and legs do not grow. And you give excuses that I have no genetics. I know it matters, but not 100%.
Stick To The Good Diet
If you want bigger legs, you need to increase your protein intake. Further, you need to add high carbs to your diet. But these carbs are not simple. If you replace them with complex carbs, you will gain healthy weight.
Moreover, you need to include creatine and BCAA in your supplement stacks. When you add creatine to your diet, you have a lot of energy and gain lean muscle.
However, creatine is beneficial only when lifting heavy weights. If you are lifting light weights, then creatine is not beneficial.
But BCAA also provides energy to your muscles. You can add BCAA during your workout. Further, it prevents your muscle from loss.
On the other hand, you can not take a high amount of BCAA because it contains a high level of sugar in it. On the contrary, when you have bad carbs and bad fat. Then you gain weight, but this weight is not safe for your body.
According to the study, when a person eats bad fat, they have low testosterone levels. However, it found that when people do not eat bad fat, they have a high testosterone level in their bodies, which is responsible for their muscle building.
But if you are using steroids, then you can eat everything. There is no issue with your bad fats and bad carbs. Because your body lifts very heavily when you are on a cycle. Here, you burn all your excess calories.
You do not have any calories for the store, but that does not mean that food does not impact your body. Here, your metabolism is very fast. What you give to your body digests everything.
Include Variations
Most people perform simple exercises. First, they do squats, leg presses, leg extensions, calves, etc. When you are doing this for the whole year, then your body does not give you any response.
On the other hand, you need to perform leg presses first, then other exercises. When you do squats last, you have no energy. But at this time, you are only using your quad muscles.
After any exercise, you must contract your muscles. When you do this, your muscles get into shape and grow faster. When you are doing squats, at least hold for 2-3 seconds.
Another method is to mix up your exercises. For example, when you do leg presses, you can also do one set of lunges.
You can also perform these exercises with an alternate. However, in this technique, you can not use heavyweights. You need to use light weights and high repetitions.
If you follow these techniques, you can grow your legs very fast. If you have any doubts, feel free to contact us. Our team is always ready to help you.