Isn’t it interesting just how many guys walk around town with big guns and chests, but scrawny little sticks for legs? Ladies, you’re not exempt, although having mammoth-sized legs might not be exactly what you’re looking for!
The underlying reason is not necessarily due to laziness. Obviously, building big arms and an impressive upper body does take work. But that road is a lot easier to travel than the one that leads to filling out the inseams of your jeans. So let’s get down to some particulars on how you can build bulk onto those pins and make them more worthy of showcasing.
PERFORM COMPOUND EXERCISES Did you ever hear of a sissy? That would be someone who dips their toe in the water and runs away because it’s too cold. Real men or women don’t even think about the temperature, they get a running start and jump straight in without any fear. Well that’s the kind of tenacity required to build big, strong, thick legs. And it’s also the mindset you need to do compound exercises.
Why are compound exercises important? Because they require you to engage multiple muscle groups and joints at the same time. By using this method, you get a better bang for your buck when it comes to packing on size.
Take a squat, for example. Your hips, knees and even your ankles are being activated, which in turn causes you to work your quads, hamstrings, glutes and calves. Basically all of your legs muscles are working in unison. This maximal amount of recruitment will achieve the most gains.
As a bonus, compound exercises cause your body to release a high amount of testosterone and growth hormone. If you hadn’t been living in the woods, you would know how important these hormones are for building muscle.
LIFT HEAVY WEIGHTS Do you remember the sissy rule? I hope so since it was mentioned a mere 30 seconds ago. I don’t feel I should have to waste breath saying this, but some people really do need to be reminded. If you lift sissy weights, you will build sissy-sized muscles. I don’t mean to insult your intelligence here, but it’s just a simple fact.
After all, you’re trying to build redwoods, not saplings. Aim for a load that you can manage to lift safely 6 to 8 times. Perform enough sets so that you feel smoked but not pulverized. Make sure you take long enough rest breaks in-between sets too, so you’re fully recovered.
INCLUDE MULTIPLE EXERCISES IN YOUR PROGRAM There’s not a shadow of a doubt that squats can do a number on your legs. But why leave it to chance? Ensure that you reach your full potential and achieve a maximal amount of muscle recruitment by including other exercises too, like deadlifts, step-ups, and lunges. If you paid close attention earlier, you would know that these are also compound exercises.
USE A FULL RANGE OF MOTION
That’s ROM for short. Memorize this and also memorize the fact that you need to use a full range of motion when doing your leg exercises. If you don’t, you won’t fully maximize your muscle recruitment and will end up frustrated at your lack of progress.
Once again, let’s take the squat as an example. Bend your knees and lower yourself down until your thighs are parallel to the floor. Look up at about a 45-degree angle, keep your core tight and back straight, then stand all the way back up.
Squeeze your glutes forcefully for a second when you rise, and repeat. Make sure to lower yourself down slowly, come to a complete stop at the bottom, and then stand back up. You don’t want to rush through it or bounce upward. Save that for the imbeciles.
DON’T FORGET TO EAT
Did you think you could get your leg muscles to grow by just breathing air? They need nutrients to become big and robust. Don’t be afraid to increase your calories, but stick to foods that are beneficial for muscle growth like clean meats, fish, eggs, whole grains, beans, fruits, vegetables, nuts, seeds and avocados.
These foods are good sources of quality protein, complex carbs and healthy fat. Your legs will need them for energy, muscle reparation and good joint function.
You have some work to do inside and outside the gym. Be patient, take gradual steps and before you know it, you’ll be walking around town in shorts, showing off what you’ve achieved through sweat and determination.
