While some just work on their biceps, abs, and chest, for a lot of people in the gym, the idea of having skinny legs is outright terrifying. Sure, there’s a lot of genetics here but you could achieve quite a bit with the right choice of exercises, proper nutrition, and a game plan. Moreover, leg muscles are some of the largest muscles on your body, which means that caloric consumption is the biggest during leg workouts. In other words, growing muscles of the lower part of your body are also great for losing weight and burning fat. Here are some tips to help you out.
Never skip a leg day
Even if you’re not working exclusively on your lower body, you shouldnever skip a leg day. Exercises like squats are essential for your physical transformation, in general. If you’re a man, exercises like squats and deadlifts will increase the overall level of testosterone in your blood, which will further increase the rate at which you gain muscle mass. Moreover, whenever you can, you should work with a free bar rather than a machine (although machines have their advantages). The best exercises for the legs are:
- Box jumps
With these four exercises alone, you’ll make a huge difference. Some back exercises like deadlifts are also great for your legs.
At home or the gym
You don’t even have to go to the gym to develop great lower body musculature. There are a lot of exercises that you can do at home (even without any additional equipment). The biggest thing that the majority of experts critique calisthenics for is the lack of exercises for the lower back.
When it comes to your legs and core (any part of your legs and core) there are plenty of exercises that you can do. For instance, you can do regular squats (without any additional weights). This exercise is hard enough on its own and all you have to do is add enough reps in a set. Still, if you want to add some weight, all you would need is some basic equipment like apower rack.
Improve your nutrition
When trying to build muscle you must get enough nutrients. Proteins are the key, especially if you’re trying to go into a caloric deficit to lose weight. Aside from this, carbohydrates are essential for your endurance, while fats can enhance your metabolic rate. For as long as you’re consistent with your training, macronutrient rates shouldn’t be too much of an issue. In other words, you can watch out for what you eat and train three times a day or be a little less obsessed with your nutrients and train six times per week. The choice is yours.
Focus on your glutes
Let’s face it, everyone is impressed by solid glutes. When working on the lower part of your body (male or female) this is one of the first things that a lot of people are going to check out. So, how do you work on your glutes? The key thing is that you include some exercises that require you to exercise balance. Bulgarian split squats, Romanian deadlift, single-leg jumps, and plank leg lifts are great for this. Keep in mind that you need to change things around to make your gains more consistent.
Use your legs
This sounds a bit redundant but we cannot stress out just how important it is to use your legs as much as you can. Have you seen a cyclist’s legs yet? This is some really impressive stuff. Sure, the distances that they cycle are simply ridiculous but the truth is that you can get some impressive results from cycling to work or the store. Running, walking and swimming are also quite helpful. Sure, some may argue that doing too much cardio may be killing your gains but it still helps develop your muscles.
Like always, the key to success is a matter of consistency. Your legs are your foundation and your leverage during the majority of physical activities. Neglecting your legs because you wear loose pants is always a bad idea, seeing as how this deficiency will drastically diminish your athletic performance. With the above-listed five tips on your side, you simply can’t fail.