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If you're looking to learn how to get bigger legs, you're in the right place. A lot of people struggle adding size to their legs, and part of the reasoning behind that is because they neglect to train them properly. They either don't train them enough - because leg training is so draining - or they perform the wrong exercises.
One of the keys to adding muscle mass is to perform the most efficient exercises. The most efficient exercises - in most cases - are the multi-joint, compound movements. Compound movements are exercises that recruit multiple muscle groups at once.
How To Make Your Legs Bigger
Squats and the leg press are both great examples of mass-building exercises for the legs. When you're trying to add muscle, you also need to consider that amount of sets you do and the amount of repetitions you perform within each set.
Volume is key when it comes to muscle development so it's important to perform a lot of sets. The reality of it is that unless you're an absolute beginner when it comes to weight training - you won't get bigger legs by performing only one or two sets.
And as for the repetitions per set, you want to stay within the 8-12 range - which is been shown to be the optimal range for muscle gain. Of course, every now and then it's a good idea to increase the weight and lower the rep range since doing so will increase your strength - which will in turn allow you to lift heavier loads when you return to the standard 8-12 range.
Here's an example of a leg workout designed to add muscle mass..
Squats
- 5 sets
- 12,10,10,8,6 repetitions
- rest 2 minutes in between sets
45 Degree Leg Press
- 5 sets
- 12,10,10,8,6 repetitions
- rest 2 minutes in between sets
Straight Leg Deadlifts
- 5 sets
- 12,10,10,8,6 repetitions
- rest 2 minutes in between sets |
