Many people want to know how to get bigger legs. When you have been working out for a while, you probably notice that your muscles seem to be getting bigger. There are some basic exercises that you can do to help you get those muscles to grow. You can also use weight training to help you achieve the results you are looking for. Here is how to get bigger legs using weight training.
The most effective way to properly train the hamstrings is to know how each muscle functions to control their motion. Your hamstrings include a lot of muscles, tendons, and ligaments. In fact, they include almost all of the muscles in your body. So you will need to know how your hamstrings work in your workout plan in order to effectively train them.
The first thing you need to know is that your hamstrings consist of three muscles – The semitendinosus, semimembranosus, and biceps femoral muscles. These muscles can be found along the back of your calves. There are two distinct muscles you want to focus on with your calf workouts. These exercises will help you gain strength in your calves and make your hamstrings much thicker.
Bench Press – Most people do not do a full-body workout with a bench press, but it should be one of your main exercises. The bench press helps you build overall body strength. It also works the scapular muscles which are located in the rear of your shoulders. These workouts are generally held at an approximate 90-degree angle to your knees. You should be comfortable with the angle or slightly less than ninety degrees if possible.
— Also read: Why is Warmup So Important Before Exercising?
Deadlift – The deadlift is another great choice for gaining strength in your legs. However, this exercise is best done with heavy weights. Try not to use the traditional barbell technique. Instead, use a heavy weight plate and perform reps with your hands under heavy weights. Your training weight should be close to the weight you will be lifting when you finish the rep.
Squats – The most common mistake among lifters is not doing any squats. There are many good exercises for your quadriceps, but squats are a must. You should use a power rack for this exercise. The barbell should be placed in a high-quality power rack. Do not do squats with a low quality rack; you may cause yourself to rip your quadriceps.
Leg Exercises – You need to include some leg training in your regular workout. Leg training helps build your thigh muscles and builds leg endurance. One of the most popular leg exercises is the squat. Squats are done on a leg extension machine or leg press machine. Use heavy weights and vary the reps to keep you training smart.
Other important workouts to add to your routine are calf raises, calf presses, lunges, calf raises with weights and squats. Do not do more than twenty sets of any single type of workout each week. You can bump these up to thirty sets if you are pushing your workout to the next level.
You can also vary your exercises from three sets to five sets per exercise over the course of a week. Just make sure that you get enough rest between each set and that you do not turn your exercises into a long exercise routine.
Rest – Your workout should give you enough time to rest in between your workouts. Three to four hours in between workouts is fine. Your body requires time to recover and rebuild muscles. If you are pushing your workout too hard, it could be detrimental to your health if you don’t allow your body to rest well between workouts.
Post-Workout Snacks – Post-workout is a great time for a post-workout snack. Most athletes feel better when they have something to help them relax and stretch afterwards. I highly recommend having a protein drink such as a whey protein shake or powder with your post-workout meal.
I like to have a protein bar because I don’t feel like I have to worry about nutrition after the intense workout. The protein will give me the energy I need to focus on my post-workout burns.
Remember, to build bigger legs takes intense pre-workout, post-workout, and pre-sleep conditioning. If you’re going to stick with your routines and continue to train you will see results. I suggest trying different exercises and diets to find what works best for you. As I stated before, your results will vary from person to person. It is important to find out what triggers your biggest potential.