Want Bigger and Stronger Legs? These 5 Techniques Can Help
Pump up your leg development with these practical training techniques. Instead of chasing the extra plates, you get to encourage tension and avoid back pain. Although getting through a good leg day is no easy feat, every exercise is an effort well-spent.
When trying to make your quads bigger, it is best to stick to compound movements like deadlifts, isolation movements, resistance bands, and not just squats. Building muscle is a process that needs a variety of exercises. That way, you get to prevent muscle overuse, damaging the back, or dealing with staleness.
Besides, just squatting adds a specific pattern of loading. People who switch it up with either deadlifts or isolation movements tend to avoid the loading on the back. That means they can continue to strengthen their quads and get the desired look. Here is how to grow big legs in a short time.
1. Get Your Body Ready
Warming up is crucial. No, not the 10 to 20 min run on a treadmill or a bike. These are not enough to get your body to warm up for what is to come. A proper warming session begins with at least 5 to 10 min of movement-based active stretching. Then, you can move on with the toning process.
Dynamic stretches engage all the muscles and joints to go through a complete range of motion. They are functional and mimic the movements you’ll soon be doing. Some of the most practical examples include leg swings, walking lunges, and trunk twists.
2. Take Your Deadlifts to the Next Level
Put more effort in the hips rather than the knees. That’s where hip dominant deadlifts come into play. Of course, that doesn’t mean you won’t be using the knees at all. The knees still move a bit, but the exercise emphasises the hips. Take a look at the examples below.
- Sumo Deadlift
A sumo deadlift is a perfect option for building quads and strengthening backs. Although they are least hip-dominant, they can still pack a punch. Do 3-5 sets of 3-5 repetitions with heavy loads. Rest if necessary.
- Romanian Deadlift
Those who want to work with their hamstrings and back go for Romanian deadlifts. They are by far the most hip-dominant and can have a profound impact. The sets depend on the training volume. But overall, 4 to 6 rep ranges with moderate to heavy loads can help.
- Typical Deadlift
The demand on the back is about 10% higher during a typical deadlift. So, it is a good idea to have some experience with deadlifts when doing this one. In general, the 8 to 12 rep range will do. But don't go overboard if you can't handle it at first. Take it slow and build endurance.
- Trap Bar Deadlift
This option is one of the most effective choices at building the back, torso, and lower body. When working with moderate to heavy loads, 3 to 5 sets of 6 to 10 repetitions can give you the results you are looking for. Don’t forget to keep the resting periods between 45 to 90 seconds. Anything more than that can compromise the final result.
3. Do Isolation Movements to Tone the Muscles
Don't neglect the hamstrings. This is one of the most common mistakes you can see in the gym. See those curl and leg extension machines? They can tone the muscles and create perfect definitions. They are here to strengthen the hamstrings and make the quads bigger if you know how to use them, of course.
The one-and-one-quarter method works best, where you have to do a lying hamstring curl. With an option such as this, you can add intensity and get the blood pumping. Plus, it is more intense than a typical hamstring curl. So, expect to put in the extra effort.
4. Improve Your Squatting Technique
Yes, squats are still a priority. Just don’t settle for one. Use a variety of squats that will hit the muscles from every angle and give you that strength boost. Do hack squats, back squats, front squats, Bulgarian split squats, walking lunges, etc.
But to achieve that ultimate flexibility and balance, you need to work on your form and technique. The rule of thumb is: hips back, knees out, and chest up. Instead of pushing their hips back, most people squat straight down. This adds pressure to the knees and affects the ankles, hips, and back. Now when you add weights, you can see how difficult it can get. So, work on your posture and make sure to get it right.
5. Don’t Forget the Resistance Bands
Every gym bag will benefit from a set of resistance bands. They are here for a reason, and it will be your most practical investment. The reason why resistance bands make for a good routine is that you can use them to target specific muscle groups.
In this case, we need to work on the abductors, adductors, and glutes. Whenever you do typical squats, it can be tricky to work with these muscles. So, you want to crank it up a notch and make sure that every part of the leg and thighs is in tip-top shape. With resistance bands, you can do exactly that.
They are here to amplify endurance and power while targeting both large and small muscle groups. People can do various exercises with them, whether it is a light, moderate, or heavy workout. You can also scale the level and do challenging routines.
Many fitness enthusiasts are trying to add more muscle but neglect their hips. Yes, strengthening the legs is a hefty ordeal. But, with it, you get to ensure stability, flexibility, strength, and prevent injuries. When working out with complex exercises, it is crucial to do them right. Getting the legs to grow big requires dedication and effort. But, the key to success is variety. You can't do only squats and expect to get those legs pumped up. You will be changing and shifting from one exercise to the other for a long time. So, make sure to do them right to reap the benefits.