Big legs Workout
Another key to building muscle is having a sufficient amount of carbohydrates for energy and for growth. Complex carbs such as rice, pasta, whole wheat bread, muesli, granola, and oatmeal should be ingested for maximum effect.
The often forgotten variable to a balanced diet is healthy fat. Many people eat greasy foods such as hamburgers. However, they should concentrate on eating enough flax seed oil, fish oils, and nuts such as almonds.
Additionally, fish oil supplements can be taken so that you make sure that you are eating enough healthy fat. If you want to build muscle, a good investment would be a multivitamin to ensure that you are getting all the nutrients and vitamins you need.
Many people would be surprised how well a multivitamin can assist in muscle growth. Other valuable supplements are your basic protein powder and possibly Creatine. However, supplements won't help you at all if your diet and your training are not at a high level.
How do genetics play a role in building build legs?
Genetics play a different role in each person for muscle growth, especially in the legs. Some people that I have known had huge legs from the start and when they began training they were already squatting 300 lbs or more. These people are what I would call genetic freaks.
Our body is composed of many different groups of muscles and each person has a unique composition of muscle tissue in their body. Read on here to learn more about the 3 different muscle fibers and how they build differently depending on the type of sport.
However, for everyone else, genes will not necessarily hinder muscle growth in the legs. The genes may just slow down or speed up muscle growth.
Fiber ratios may have something to do with leg development as well since fast-twitch muscle fibers have more potential for growth than slow-twitch fibers.
People with more fast-twitch fibers than slow-twitch fibers will probably be able to develop their legs faster than someone with more slow-twitch fibers.
On another note, many say that we all have a genetic limit and for the most part this is true, but it would take many years of intense training to even approach that limit. So in general, I think that fiber ratios affect leg development more so than genetic limitations.
2nd Place - RC26
Building thick, strong legs does not come easy. So how do guys like Branch Warren and Mustafa Mohammad build such huge, freaky legs?
Legs are the largest and strongest muscles of the body. Bodybuilders like Branch Warren and Mustafa Mohammad build their legs by training hard and eating right. It takes many years to develop legs like those bodybuilders you see in the magazines. To look like a bodybuilder, you have to train like a bodybuilder.
Leg training is very painful, but over time all that pain will give you well developed legs. Legs were created to walk hundreds of miles. Running and jumping also involve the legs.
Legs are used so much in our daily lives, so why do a lot of people neglect leg training? It's quite simple, they're either not dedicated enough or can't deal with the pain of leg training. To build mass in your legs, you have to lift heavy weights, but make sure you use correct form. The better your form, the more results you'll get, and you'll prevent injuries from happening.
What exercises should you perform for maximum leg growth?
There are many muscles in the legs, and most people don't know them. You should at least know the major muscles along with their functions, so here they are:
Tensor Fasciae Latae:
This upper thigh muscle braces the knee when walking.
This front thigh muscle brings the leg into a cross-legged sitting position. It's the longest muscle in the body.
These muscles are located at the front of the thigh. Their function is to extend and straighten the leg.
- Rectus Femoris
- Vastus Medialis
- Vastus Lateralis
- Vastus Intermedius
These muscles are located in the buttocks region. They allow you to rise from a sitting position, climb and run rather than walk, and go upstairs.
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
These muscles are located at the back of the thigh. Their function is to curl the leg back.
Biceps Femoris (Long Head- Ischial Tuberosity, Short Head - Linea Aspera):
The muscles in the lower leg. Their functions are to flex the foot.
Lifting heavy weights can easily lead to injuries. Here are common injuries that could happen if bad form is used when exercising:
- This is a very common injury in weightlifting, usually caused by incorrect back position during the squat or deadlift. When performing one of these exercises, never round the back.
To prevent disc Herniation, whenever heavy weights are used, it is essential to create a block. The block involves three actions which keep you from rounding your back.
What you do is expand your chest and hold a deep breath to fill the lungs to prevent the chest from collapsing forward, contract the abdominal muscles to support the core which prevents the torso from collapsing forward, and arching the lower beck by contracting the lumbar muscles to position the spinal column in extension.
- This injury is usually occurs when performing asymmetrical exercises such as the lunge. To prevent this injury, whenever you perform the lunge, make sure you control the speed and the form of the movement to protect the knee.
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. There are many variations for the squat, and here is a list of them:
- Heavy Squats
- Full Squats
- Half Squats
- Machine Squats
- Front Squats
- Hack Squats
- Power Squats
- Dumbbell Squats
- Overhead Squats
- Sissy Squats
Besides squats, leg presses will help gain a lot of mass in your legs.
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 deadlift that should be done on leg days is the straight leg deadlift.
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. You can't get big upper legs by just performing two or three exercises per workout.
On the other hand, three to 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.
Calves should also be trained outside of the gym. Running for 15-30 minutes, sprinting 100 meters, performing box jumps, and performing plyometrics will help your calf development.
Keep in mind that one of the unique things about legs is that they have a lot of muscular endurance. This is especially true when it comes to calves, so I included a running/plyometrics day in the program.
Legs should be trained two times a week. Before each workout I included a warm up, and on upper leg days, after the warm up, I included stretching at the beginning and at the end of the workout.