Leg muscles can be difficult to build, because the legs have become strong as a result of daily activities. To have bigger leg muscles you have to train even harder. Using the right exercise techniques and eating enough calories will pay off in the end. If you want to know how to get toned and big leg muscles, start with step one.
Step
Method 1 of 3: Exercises To Build Muscle
Step 1. Avoid cardio
Doing a lot of cardio exercises usually loads smaller legs. Leg muscles become long and thin, not big and thick. Doing a lot of cardio also takes up a lot of energy that you can use to lift weights, which is key to building leg muscles.
If you love cardio and don't want to miss it, try cutting back. Run once or twice a week, if you're used to 4 times a week. Better yet, try walking or jogging lightly so you can save energy for lifting weights
Step 2. Exercise 2 to 3 times a week
Many people think that to build muscle you have to train every day, but that's not true. Exercising too much will make your muscles too tired and make your legs unable to get bigger and stronger. Work your legs only 2 to 3 times a week, and work the rest of the muscles so you work your arms, back, chest, and other areas on days you don't train your legs.
Making sure to work the rest of the muscles is important when you train your legs. Don't neglect the rest of your body
Step 3. Work out hard
Make each of your leg exercises not free. Leg exercises don't need to be more than 30 minutes, but those 30 minutes won't go by easily. You need to train as hard as you can and make the most of your sport, pressing your muscles as hard as you can so they are damaged and rebuilt stronger.
- For each exercise, you should use the amount of weight you can lift 10 reps before you have to stop. If you can lift the weight more than 15 times without stopping, your weight is less heavy. If you can't lift it more than 5 times without needing to rest, your weight is too heavy.
- Some trainers recommend a "workout to failure," which is an exercise that repeats a movement over and over again in a set until you can't do one more rep. This can build muscle more quickly, but can cause injury if done incorrectly. Practice with a trainer to find out which technique works for you.
Step 4. Perform explosive reps
Each repetition should be done explosively and vigorously, not slowly. Bodybuilders find that training explosively – quickly and powerfully – helps muscles build faster and bigger. Do your sets as quickly as possible. Try counting your time to see how fast you're doing it, and try to do your workout even faster as time goes on.
Step 5. Get enough rest between exercises
Muscles become stronger between each exercise, as they are healing and getting stronger. Therefore, it is important to get enough rest every night when you are training hard. On days when you don't exercise, take a break instead of jogging 10 km or cycling all day – it's okay to just rest all day.
Method 2 of 3: Weightlifting
Step 1. Work your thighs with a barbell squat
This is a good exercise for shaping the thighs. You need a barbell that you can lift 8-10 times without stopping. Hold the barbell with both hands over your shoulders (you can get dumbbells if you want).
- Start with your feet shoulder-width apart.
- Bend your knees and squat, moving your buttocks toward the floor. Keep squatting until your thighs are parallel to the floor
- Push back up and repeat 10-12 times for 3 sets.
Step 2. Perform a stiff-legged deadlift
This trains your hamstrings, making them bigger. Set up a barbell that you can lift for 10 reps, and set it up in front of you on the floor. br>
- Stand with feet shoulder width apart.
- Bend your waist, keep your legs straight. Hold the barbell with both hands.
- Keep your knees straight, lift the barbell up to touch your thighs, then lower it back to the floor.
- Repeat 10-12 times for 3 sets
Step 3. Do a calf raise
This exercise works your calves, which are notoriously difficult to raise. Hold a barbell or dumbbell over your shoulders. Stand with feet shoulder width apart. Point to your toes, then lower your heels to the floor again. Repeat 10-12 times for 3 sets.
Step 4. Do a standing leg curl
The leg curl machine allows you to lift weights with your ankles as an overall leg exercise. Start by putting on as heavy a load as you can lift for 10 reps. Attach the cord to your ankle and hold the support bar in your hand. Bend your knees and move your heels toward your buttocks to lift the weight, then straighten your legs again. Repeat 10 -12 times for 3 sets, then repeat using the other leg.
Step 5. Perform leg extensions
Install a leg extension machine with as heavy a load as you can lift for 10 reps. Sit on the machine with your knees bent and your feet under the bar below. To lift the weight, flex your legs, then lower your legs back to the starting position. Repeat 10-12 times for 3 sets.
Method 3 of 3: Eat to Build Muscle
Step 1. Eat high-calorie foods
To have bigger muscles, you need more energy. You should eat high-calorie foods during times of strenuous exercise. But the calories you eat don't come from fast food or junk food – eating such foods will only slow your progress. Eat enough calories from healthy sources, to add energy to your body.
- Eat lean meats, fish, eggs and dairy.
- Nuts, avocado, and whole grains are also good.
- Eat lots of fruits and vegetables.
- Coconut and olive oil provide lots of healthy calories
Step 2. Eat lots of protein
Our bodies use protein to build muscle, so you'll need more at this time. Eat beef, pork, fish, eggs and cheese. Eat beans, legumes and tofu for non-animal source protein.
For more protein, you can take protein supplements such as whey protein. Whey protein has a high protein content that is easy to consume
Step 3. Drink plenty of water
Your body will need more water than usual to function properly during strenuous exercise. Water also helps remove toxins from the body and is important for good digestion. Drink at least 2200ml of water every day when you train.
Tips
- Warm up before doing more strenuous exercises
- Generally, start with low-intensity exercise and work your way up
