If you want to know how to get bigger legs, then I applaud you! I can’t express the amount of times I have heard people, especially women ask me how to tone up their legs. Getting bigger legs is actually pretty easy, if you do it the right way. A lot of it comes from the kind of training that you do, and of course even more stems from the things you eat. Don’t get the right combination of the two, and you are going to struggle to achieve your goal. Follow these three simple pieces of advice, and you will be getting bigger legs in no time.
Lift More Weight
You might hear a lot about certain rep ranges, and specific program techniques than will make you achieve more hypertrophy over strength, or vice versa…and although this is completely true, I can almost assure you that the limiting factor in your ability to achieve big legs…is that you are not lifting enough weight. You want to get big legs, you have to start pushing some pounds. Even a high rep range at a low weight won’t do you any good, start to push yourself, whatever rep range you are doing. Ensure you are really struggling at the last rep, and make sure that you are improving. The legs are such a big muscle group, you will be very surprised how much you can actually lift, and how quickly you improve. Get the basics right, and start lifting heavy, you will have big legs in no time…then we can refine.
Eat More Protein
If you are not getting enough food into your body, then you will not get bigger legs. Muscles need building blocks, and getting the right nutrition is important. Another limiting factor in most people trying to get bigger legs, or starting to lift weight, is the amount of protein they are eating. You actually need quite a lot, especially when you are lifting. Easier than going into exact calculation, is making sure that every time you eat, you are including a portion of protein. This will ensure you are getting at least enough. Really, without the right nutrition, you are going to struggle to build muscle, the building blocks are the most important part, so don’t let all your good training go to waste.
Doing the right exercises is another important factor. The more muscles you use, the more weight you can lift, the more weight you can lift, the more stress on your muscles, the more stress on your muscles, the better the adaptations, better adaptation equals better muscle growth which means bigger legs. Simple equation eh? Most of your leg workout should comprise of compound exercises. It is very important that you use more muscles and do bigger movements. It is more than fine to supplement with some isolation exercises, but at the end of the day you will have much more success if you base your training around compound movements. Some great exercises you should be doing are:
- Dead lifts
- Leg Press
- Step Ups
There are a lot of other posts on Laurens Fitness that say the same kind of thing…but you might want to check out anyway 🙂
- Check out these hamstring exercises.
- Find out more about a great leg workout.
- If you want leg workouts to jump higher, check here.
- Depth Jumps are great for getting your vertical up.
- Find out hot to Build Muscle in general.
- Check out 20 Exericses you can do at home
- Check out how to tone legs and thighs, it might not be how you think!
- Find the answer to the question, do squats make you jump higher?
Happy reading, follow these three steps and you will see an improvement in your legs in no time.