The possibilities of the human body are endless! And if you want to pump up beautiful massive muscular legs, you will definitely do it. The only question is, what sacrifices are you willing to make in terms of physical dedication and time. After all, in order to achieve effective results, it is necessary to sweat well for more than one month. Everyone in the gym dreams of pumping up their legs to the desired volumes, because without perfectly trained legs it will not be possible to put all the other muscles of the body in full order. When training legs, the body receives the maximum stress load, which provokes the release of the largest amount of anabolic hormones, as a result of which muscle tissue gains throughout the body.
The key to successful weight gain lies in the knowledge of muscle work and understanding of your body, the ability to determine which exercises it reacts best to.
Everything ingenious is simple or how to pump up the legs of the right size
It is imperative to train your legs. But it is worth getting down to business with extreme caution: warm up beforehand, organize fatigue of the knee joint, follow the technique of execution and do all movements smoothly without sudden jerks.
The load on all parts of the legs (quadriceps, hamstrings, lower legs) must be evenly distributed so that in the future there is no lag in any muscle group and the body looks athletic.
You can train your legs by increasing weights only up to a certain threshold (150-200 kg), then you will need to increase the load with special techniques in the form of preliminary fatigue, supersets and dropsets.
To pump up huge legs and build their muscle mass, you need to use basic multi-joint exercises as a basis.
The best exercises for pumping up legs
1. Squats
Barbell Squats are the # 1 leg muscle development exercise that engages the quadriceps, hamstrings, glutes, and to a lesser extent the calf muscles and the rest of the small muscles of the lower body.
If your goal is inflated legs with impressive size, good mass and expressive form - squats with heavy weight are your everything. Don't believe anyone who claims to have achieved leg quality with isolation exercises alone - a lie. You just can't build beautiful legs without a squat!
When doing squats, the feet should be shoulder-width apart, the toes should look slightly to the sides, and the back should never be round, otherwise spinal injuries are inevitable.
If there is an opportunity to perform only one exercise this week, then you need to stop at squats, because nothing can compare with them in terms of strength and mass gain.
You can not take on large weights until the squat technique is brought to automaticity. From the very beginning, you need to use squats as a prayer at night and after sleep, that is, in the morning and in the evening you should squat with your own weight or with a stick to improve your technique to the ideal.
2. Leg press
Leg press is the best basic exercise after squats. Its mission is to pump the quadriceps, hamstrings, buttocks, to highlight the so-called "drops" above the knee, while using many other smaller muscles.
Technique of execution: the body should be tightly pressed against the back of the simulator and not torn off during the entire set; the bend of the knees is always preserved; heels are continuously "glued" to the platform; the position and direction of the feet can be changed depending on which area of the leg needs to be used.
The advantage of the exercise is that there are no contraindications for doing it, so people with any kind of injury or back problems sometimes replace the squat with a leg press.
3. Deadlift
All athletes with inflated legs have deadlifts in their training arsenal. Without it, it is simply impossible to develop powerful, beautiful hamstrings.
The exercise is performed with a variety of grips on straight or slightly bent legs and setting slightly wider than shoulder width, as well as always with a straight back, slightly bent in the lower back.
The peculiarity of the deadlift is that it obliges you to learn how to turn off your back and get used to working only with reeds.
4. Hack squats
The Hack Squat is a hard basic exercise, the mission of which is to increase the mass of the quads and hone the shape of the lateral thigh muscle.
Technique: get into the simulator, spread your legs shoulder-width apart, grab the handles with your hands; on inhalation, smooth lowering, on exhalation - raising.
It is necessary to take into account the fact that when working with large weights, the knee joints are heavily loaded.
When training in a hook machine, the trajectory of movements is fixed and you can experiment with the loading of different parts of the thigh by changing the position of the feet.
5. Extension of the legs in the simulator
The exercise is used to draw the rectus femoris so that it has a distinct convex shape along its entire length.
The execution requires the athlete to sit in the simulator, grasp the handles with his hands and slowly raise and lower his legs the required number of times without stopping at the top or bottom point.
The seated leg extension is not used for mass gain. It serves as an indispensable warm-up before heavy basic exercises or plays the role of a "finishing" effect after them.
6. Bending the legs in the simulator lying and standing
These exercises are insulating, because they load one knee joint (hip and ankle sleep).
To some, lying leg curl and standing leg curl may seem the same, but in reality they are not. In the first case, the athlete must overcome the resistance of the weights by force, and in the second, he must isolate the load on the hamstring as much as possible. The combination of these two exercises gives good results.
They can be done before basic exercises (squats, leg presses) to warm up the knee joint, or at the end of a leg workout to finish off tired muscles.
7. Standing and Seated Calf Raises
For the development of the calf muscles, standing and sitting calf raises are the two main exercises.
The Standing Calf Raises are designed to create beautiful, muscular calves through a killer calf load. Seated calf raises work more on the soleus muscles, which are located under the calf.
Calves grow easily in everyone who trains them regularly. The problem area statement is a myth. It's just that calves are either hammered into training, or they are trained in a relaxed mode. What kind of delivery, such is the return.
How to find the "middle ground"?
Photo by Jay Cutler Scientists believe that 70–75% of muscle shape is determined by a well-designed training plan from the right exercises. You should never forget about the individual characteristics of each person: what suits one person may not work at all for another. Every successful athlete is able to determine for himself what his muscles respond to best by experimenting with a variety of exercises, their number of sets and reps.
There are two reasons why legs do not grow:
- insufficient training of legs (with low load and on "holidays");
- too intense or frequent leg training (the body is overloaded with a weighty load).
For some, a large number of repetitions and frequent working out of problem areas are suitable, for others - large weights and a lot of recovery time. All famous athletes went through periods of muscle plateau, suffered defeat and setbacks, just did not give up and did not give up. Therefore, you need to go slowly and confidently to your goal using the empirical method of trial and error, applying the necessary advice in practice and observing the reaction of the muscles.
Video how Jay Cutler (king of quads) pumped up his legs:
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