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The 3 Stage Plan To Building Bigger Legs!
1) Training. This is the most obvious of the muscle building tips. When working out, be sure to include compound lifts into your plan. These lifts include bench press, squats, deadlifts, and standing barbell curls. Compound lifts are the best mass building exercises.
Also, be sure to change your workout every month. Don't do the same sets, reps, and exercises every workout. By changing your workout frequently, you'll force your body to grow rapidly. This is how you'll be able to quickly build muscles.
Another great tip is if you're always lifting low reps, let's say 3 to 6 reps for every lift, during one month when you change your workout, increase your reps to 10 to 20 reps. This will cause your muscles to adapt to the stress. You'll be amazed at how fast your muscles grow.
When you design your workouts to quickly build muscles, make sure you don't work the same body part in two consecutive workouts. What I mean is, don't bench press on Monday and then do it again on Tuesday.
A great example of a workout would be Monday- chest and biceps, Tuesday- Legs, Calves, Abs, Wednesday- off day, Thursday- shoulders, Friday- back and triceps, Saturday- off, and Sunday- repeat weakest muscle group.
Posted By: Reuben Bajada ISSA.CSCC.SPN/AIF.MPT | April, 2012
- Bigger Legs / Stage 1
Learn to prioritize your leg training
To improve a particular body part, you have to cut back on training the rest of the body. It's an approach called priority training.
The single most important factor is to make legs your top priority, you want to be able to put 100 percent into building them each and every week. Setting aside Monday's for leg training after a weekend of rest not only gives your legs priority, it also ensures they'll be fresh.
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- Bigger Legs / Stage 2
Slow and steady makes you big
In the past, we've said there's no faster way to build muscle than by lifting heavy weight. That statement still holds true. But if you aren't using proper form, it doesn't matter how heavy you life. Check your ego at the door, it's about mastering the mental process. The weight will come after that.
Unless you're a power-lifter, the point isn't to see how many plates you can pile on to the leg press. It's to put the maximum amount of stress on the muscles you're training. If you're lowering or pushing the weight too fast, you're not putting continuous tension on the muscle throughout the movement. Use a full range of motion on each movement, and concentrate on the feeling in the muscle by stretching on the way down and flexing on the way up.
While I do provide a guideline for reps and sets, don't worry about reaching the assigned numbers at first. Concentrate on forma and tempo. If your form begins to break, you're might as well stop. Your not getting anything done except increasing the risk of injury. Once you become comfortable with the exercises and your limits, start shooting for the prescribed reps.
- Bigger Legs / Stage 3
Finding that ideal workout
If you've always thought that a mass-building program for legs had to include squats, think again. While we'll never diminish the importance of the squat as one of the greatest exercises you can do, there are ways to beef up your legs without it.
Whether you're a first-timer at the gym, an occasional leg lifter or an experienced veteran, try out a once-a-week program. Give it a minimum of six weeks, but for best results, shoot for two months.
I hope the above gives you a solid platform to train from and you can continue on with the more important aspects of building big arms.
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