Are your thighs too skinny? To build your thigh muscles, increase the intensity of your workout, add more weight and more repetitions. Squats, lunges and leg presses are good options for shaping your legs. Eat extra calories to fuel your workout, and make sure you're getting plenty of protein. Read on to learn about how to get bigger, stronger thighs.
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Part 1 of 3: Practice with Intensity
Step 1. Push yourself to train harder
Muscle growth occurs when your muscles use so that the small fibers become damaged, providing the opportunity for bigger and stronger injuries. When you do exercises that your muscles are used to handling, this process doesn't happen. It's only when you push yourself to the fullest – practice until you feel the pain – for your muscles to respond by getting bigger. You can begin to see rapid improvement by taking a more intense approach to your training.
- Make sure you use enough weight to challenge your muscles. If you are a beginner, you may do thigh-building exercises without any weights. If you find this easy, use a barbell with enough weight that you should stop after about 10 repetitions.
- It's important to recognize the difference between pushing yourself to the limit and pushing yourself to the point of injury. If you're a beginner when it comes to strength training, it's a good idea to work with a trainer to learn more about your personal limits.
Step 2. Increase the speed of your repetitions
Exercising “burstfully” – using fast movements rather than slow, steady movements – has been shown to increase muscle growth. Keep this in mind when you do your thigh workout. To practice explosive exercises, set a timer for 1-2 minutes and do as many repetitions as you can during that time period. When the time is up, take a short break, then repeat the exercise.
Step 3. Make sure you use the right shape
The exercises given will not give you the results you want if you don't do them the right way. Watch videos online or train with a trainer to determine the right way to do the thigh workout. As you train, keep in mind that you should feel pain especially in your thighs. If you feel it elsewhere, your form of practice may be wrong.
- Using proper form is also an important way to stay safe when practicing. If you practice wrong constantly you can injure your muscles.
- You also want to make sure you're not using too much weight that affects your workout form. If your barbell is so heavy that you can't complete the exercise perfectly, you may need to use lighter weights.
Step 4. Add weights and repetitions over time
As a few weeks have passed, your muscles will grow and soon become in proportion to the amount of weight you are holding. To make your muscles get bigger, you will need to increase the weight every few weeks. Find new weights that you can lift using the measure for about 10 repetitions without needing to stop.
Step 5. Work different muscle groups on different days
This gives your muscles a chance to rest and rebuild as you work other muscle groups. If you focus on your thighs one day, work your back, chest and arms the next, then work your way back to the thighs. The recovery period is just as important for muscle growth as the training period.
Step 6. Skip your cardio training session
Running, swimming, brisk walking, cycling, and exercise are all good ways to keep your body fit, but these exercises are not good enough when it comes to building muscle – especially leg muscles. When you do a lot of cardio, your body uses energy to keep all your muscles working. If you're trying to build big thighs, your energy should be focused mostly on your thigh muscles (and other muscles, in the loop).
If you like exercise outside of weight training, try walking or hiking instead of running or cycling
Part 2 of 3: Build Thick Thighs With Classical Exercises
Step 1. Do squats
This is a classic thigh-building exercise, as it works your hamstrings in the back and your quadriceps in the front. If this practice isn't already part of your way of life, change it now. You can do squats without weights or make it more challenging by holding a barbell.
- Stand straight with your feet slightly wider than your shoulder width apart. Make your toes point forward. Don't lock your knees.
- If you are using weights, hold the weights with both hands in front of you around your ribs. Place your weight from your standing position on your heels, not your ankles.
- Bend your knees and push your buttocks back and down, as if you were sitting in a chair, until your thighs are parallel to the floor. Then slowly return to a standing position. Repeat this process 15 times in a row, take a break, and do it again, two more times. Do this exercise 3 to 5 times a week to form thicker and stronger thighs.
Step 2. Do lunges
This is another classic thigh exercise that can be done with two barbells to increase the stakes. Lunges also help your calves get bigger. Use this shape when doing lunges:
- Stand with weights beside you.
- Take one big step forward with one foot.
- As you step, bend the knee of the other leg so that the knee is almost touching the ground.
- Return to the starting position, then repeat this exercise by stepping with the other leg first.
- Repeat this process 15 times in a row, take a break, and do it again, 2 more times. Do this exercise 3 to 5 times a week to form thicker and stronger thighs.
Step 3. Perform a deadlift with stiff legs
This exercise works your hamstrings. To do this, you'll need two barbells, a weight ball, or a weight that you can lift 10 times before needing to stop.
- Stand with your feet shoulder-width apart from each other. The weight equipment you use should be located in front of you.
- Bend at your waist and take the weight. Don't bend your knees; Your knees should be stiff and straight.
- Straighten your back and lift weights at the same time.
- Bend again to put the weight back on the floor.
- Repeat 10 times, then rest and do two more sets.
Step 4. Do the leg press
You'll need tools to do this exercise, but the results are worth joining the gym. The leg press machine allows you to adjust the amount of weight you use, so you can increase the load as your thigh muscles get stronger.
- Sit back on the leg press machine and place your feet on the foot pads. Your knees should be bent, you can hold the handle for balance.
- Push the foot pads with your feet. Pushing this machine causes the load to be lifted. You should be able to feel it in your thighs.
- Lower the weight back to the starting position by bending your knees.
- Repeat 15 times, then rest and do 2 more sets.
Part 3 of 3: Eat Well for Muscle Growth
Step 1. Eat more than you normally eat
Building muscle takes a lot of energy. You will need to eat more than the standard three meals a day. Some bodybuilders suggest eating five meals a day, with each meal containing a larger portion than usual. It may not feel comfortable, but if you want bigger muscles, they need to be fed.
- Eat before and after exercise. This will ensure that your muscles don't burn out.
- Eat healthy carbohydrates before your workout. Quinoa, brown rice and whole grains are good sources of carbohydrates.
Step 2. Get your calories from whole, wholesome foods
Eating more doesn't mean eating unhealthy food. Get your calories from healthy, pure and natural foods that contain no salt, sugar and preservatives.
- Try to eat home cooking as often as possible. Don't rely on protein bars and power drinks for your energy. Eating real food is much healthier for your muscles.
- Stay away from fast food, salty snacks, and sugary foods – these will only make you feel tired, and it will be more difficult to exercise.
Step 3. Make sure each of your meals contains protein
Protein is the building block of protein, and should be at the center of your diet when you are concentrating on muscle growth. In addition to whole grains, nuts, and lots of fruits and vegetables, eat meat, fish, and eggs to get your daily protein.
- Try buying farm-raised, hormone-free meat. If you eat meat, you don't want to put in hormones and chemicals at the same time.
- If you prefer not to eat meat, try tofu, beans, and leafy greens which are high in protein.
Step 4. Consider taking supplements to help with muscle growth
You want to use supplements with caution, as many have not been proven to help spur muscle growth. Expensive protein powders may not be worth the money. Do your research to find out which supplements might be right for you.
- Creatine is a muscle-building supplement that is considered safe when you take the recommended dosage.
- It's important that you don't rely on supplements to get bigger thighs if you don't put in the effort to train and eat right. Supplements can help stay on track, but there is no magic pill that will make your legs get bigger.
Step 5. Stay hydrated throughout the day by drinking 8 to 10 glasses of water
This will help your body process protein and keep you healthy and active. Drinking lots of water also gives you energy to make building thick muscles easier.
