Everyone in the fitness world I meet want Bigger legs(Men) and toned Legs & Butt (Women) and comment on my own leg’s development, yep it’s become a bit of a signature to my physique so let me share with you some insider tips on how I got my wheel’s.
Yep thankfully my Italian parents have great Gene’s and although we all have different body types, different cellular reactions from foods, different strengths and weaknesses, and thus we each have different behaviors that we’re more likely to succeed with.
Most bodybuilders started out as skinny people, but over the years they grew, and ended up with big muscles. You can’t get big overnight, no matter what you do.
It is said that most people use only 30% of their brains, well most people only use 30% of there muscles.
There are many exercises for the legs, but the first that comes in mind is the squat. The squat is compound movement which involves the muscles in the upper thigh, the abdominals, and the lower back.
When performed with correct form, this exercise builds mass and strength in the thighs. Heavy squats with correct form are the best mass building exercise for the legs but the trick is be sure to keep your rep range high at least 20 reps and slow and controlled is best and get a PT to spot you or guide you if your not sure.
Besides squats, leg presses will help gain a lot of mass in your legs and shape and tone your glutes ,I opt for different stands wide and close to target the different muscles and again keep my rep range high.
Lunges (Walking or Static)
Lunges .have to be my favourite exercise(due to the variety of how you can do this)it can be performed with dumbbells,Kettle bells or with a barbell on the back, though the barbell variety is better suited for the advanced athletes who have mastered the exercise and no longer have balance issues.
Deadlifts will also help you develop leg mass. Deadlifts shouldn’t be included in your leg day, but make sure you include them on your back days.
The only kind of dead lift that should be done on leg days is the straight or stiff leg dead lift.
I didn’t include leg extensions in the program, because they won’t help you develop mass, they only develop definition.
Since legs are very big muscles, they have to be trained with more exercises and more sets and most importantly more intensity. You can’t get big upper legs by just performing two or three exercises per workout for ultimate quad development go for around 6 sets of 30 reps and do some drop sets and super sets and get your session to go for around 45 minutes to 1 hour.
For me around four exercises should be enough for lower legs, because calves are a much smaller muscle group compared to the quadriceps and the hamstrings.
Some people believe that one exercise per workout is enough for calves, but calves have to be treated like any other body part, especially if you want them to get big. Calves should be about the size of your arms.
Another mistake a lot of people do is they don’t train the tibialis anterior. Training this part of the lower leg can make it bigger.
I love different variations of cardio from low impact walking on the treadmill with incline at 10 and speed at 5 for 40-60 minutes I also get on the watt bike or versa climber and enjoy performing plyometric box jumps, and I believe this has served me well over the years I recall as a kid playing and sprinting up and down hills,so you could say its been part of my DNA.
Along with working out, eating is very important, but don’t get caught up in the trap that if you want big legs you need to eat big and consume enormous amounts of calories (that’s very backward thinking)
Depletion in any nutrients can hold back your progress. I think that a good diet for mass is divided like this: 35% protein, 40% carbs, and 25% fat.
Genetics seem to a win, lose, or draw type of thing when it comes to building some massive trunks, or just bodybuilding in general.
Although it may look like my leg development may of come natural believe me I earned my wheels and with the right help and guidance I believe in time you can to click here to schedule a free consult.