If we think about which muscle part is the most demanding in terms of training, it will undoubtedly be the leg muscles. Legs are our body’s biggest training party. Very often, leg exercises are the most difficult, squats, walking lunges or deadlifts are just a few examples of exercises that strongly load the nervous and muscular systems. Also, we often do these exercises in a one leg muscle workout.
How to quickly build leg muscles?
It’s no secret that leg exercises are the most difficult to perform. For this reason, leg training is a very often overlooked training day for beginners. The truth is that regular leg exercises create an adaptation that limits DOMS, or popular “soreness.” So let’s get tired at first and regularly do leg training.
Leg exercises – muscle anatomy
How quickly we are able to build leg muscles depends on many factors. The first is genetics. Some individuals are genetically endowed with better development of this match. The location of the muscle attachments is also of great importance. They condition the shape of the muscles, so that, for example, the abdominal muscles of the calves can appear larger.
After all, the most important thing in the context of the development of the leg muscles is the type and regularity of training. It is impossible to expand the legs without proper training, which we will do with some frequency.
Is there the best leg workout?
It is certainly impossible to determine the best leg workout for everyone, but you can indicate the best leg exercises for a given person and build a training plan based on them. It depends on many factors:
weak and strong points
The best leg exercises should take into account the movements for which the leg muscles are responsible. For example, the quadriceps muscles of the thigh are responsible for flexion and extension of the knee joint, the gluteal muscles activate movement at the hip joint, and the biceps muscles of the thighs are responsible for flexion of the knee joint. knee and hip joint work. Once you have a basic knowledge of biomechanics, you can translate it into specific exercises.
Remember to include multi-joint movements, but don’t forget about isolated exercises if muscle building matters to you.
How many times a week to exercise the leg muscles?
The leg muscles are the part that requires the most volume per week compared to other muscle groups. We can do all the volume required in a leg workout, which will be very demanding. This is a solution for advanced people, because beginners may have a problem with proper regeneration.
If you have noticed weakness in your leg muscles and this part is your priority, you can train your legs 2 times a week. Remember, however, not to bulk up a week. A higher number of sets will not cause better results, but will only make it more difficult to regenerate. Leg exercises put a lot of pressure on the nervous system. Especially when we do a lot of squats or deadlifts. For this reason, it pays to properly distribute the volume and frequency for your purpose.
What are the exercises for the leg muscles?
Leg exercises can be divided in several ways. First of all, as with other parts, we have multi-joint and isolated exercises.
Multi-joint exercises for the legs, the so-called “polyjoint”, have the fact that they involve several muscle groups to work. For example, Bulgarian squats include quadriceps, two-headed thighs, and buttocks. The abdominal muscles and stabilizing muscles also function as auxiliaries.
Isolated exercises for the legs focus on only one part, which does not mean that they are worse and less effective. Isolated exercises allow you to perform the required training volume without overloading the nervous system.
Therefore, it is worthwhile that the leg training example includes both types of exercises.
The best leg exercises
1. Steps with dumbbells: exercise for the muscles of the legs
Dumbbell steps are an example of a leg exercise where each limb works independently. This is an excellent exercise that will allow you to develop the muscles of the thighs and buttocks, but also to even out the disproportions of strength between the extremities.
To perform this exercise correctly, move hip-width apart and grasp the dumbbells in your hands.
The whole body is erect. Inhale and bring one leg behind you.
With a controlled movement, lower and keep the majority of your body weight on the front leg.
Rise up and return to the starting position, then do a similar movement to the other side.
Do a dozen repetitions on both legs.
2. Squat with a barbell in front – quadriceps muscles
The front squat, as this exercise is also known by this name, is a great version of the squat, targeting the quadriceps muscles. This is quite a difficult exercise from a technical point of view. To perform this exercise for the leg muscles, strong abdominal and back muscles are necessary. When performing a front squat, you’ll use a slightly smaller load than a squat with a back-held bar.
Place the bar on your shoulders and grab it with your arms.
Stand shoulder-width apart and slide as low as you can with controlled movement, remembering to keep your back straight.
Return to the starting position exhaling.
The classic version of the deadlift is an exercise that does not focus on a particular part, but has a great advantage. Perfectly strengthens and builds the strength of the whole body. By deadlifting, you’ll improve your results on the squat and other lower body exercises.
Stand hip-width apart and spread the bar about shoulder-width apart.
Remember a straight back and tight abdominal and buttock muscles.
Bring the bar close to your legs and straighten your figure.
Then return to the starting position.
How to exercise leg muscles at home?
Training the leg muscles requires more weight compared to other muscle groups. This does not mean, however, that training cannot be done at home. If you are a beginner, even exercises with your own body weight will bring the expected results.
Base your training on multi-joint exercises such as:
The situation is a little more difficult in the case of advanced people. Usually, at home, we do not have as much load at our disposal as in a professional gym. However, a great solution will be exercises for the leg muscles that independently engage both sides of the body. Bulgarian squats or single leg deadlifts are just a few types of exercises that will work great in an at-home workout plan.
This information should never replace the opinion of a doctor. If in doubt, consult professionals.
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