Tips for Massive Lowerbody Growth
Unfortunately, many who are new to the gym spend the majority of their workout training their arms and chest and avoid a leg workout. They will regret this as they continue to train, as they will soon build impressive pecs and biceps which become unbalanced atop their skinny little legs. You’ve seen that guy in the gym admiring his biceps in the mirror as he pumps out curls yet never removes the long sweat pants or trains legs. Don’t be that guy, strong legs provide balance and symmetry and support your body. Train and grow your hamstrings and quads!
Your quadriceps or “quads” are the four muscles located on the front of the leg or the thighs and support extension of the knee and flexing of the hip. Your quads are (or should be) the largest muscle group in your body. Your hamstrings are located at the back of your thighs and work with your quads and support flexing the knee. Back to our upper body analogy, you would never work your biceps without also working your triceps, don’t work the front of your leg and ignore the back. Exercise your hamstrings and your quads for bigger, more defined and stronger legs.
Here are 5 tips to grow your hamstrings and quads.
ALWAYS warm up.
“Cold” muscles tear, warm up for at least five minutes by jogging, riding a stationary bike, walking briskly on the treadmill or a few rounds of rope skipping. Warming up and stretching your leg muscles will increase circulation and healthy blood flow and help prevent injury.
Squat.
Learn the proper technique of squatting starting with bodyweight squats, then the empty bar and once you are proficient, add plates and squat. The squat will strengthen, build and define your quads, glutes and hamstrings and build big legs. Stay between 10-15 reps for your leg exercises. Make your first set a warm up set, then perform 2-3additional “heavy” sets as your legs can handle heavier weights and heavy weights stimulate growth.
After you squat, deadlift.
To add size and strength to your hamstrings, perform stiff-legged deadlifts or Romanian deadlifts. Both are compound exercises and the best mass building exercises for the hamstrings, they are not intended as “back” exercises. Practice your deadlifts with a light weight until you learn proper form and movement. Learn to move your hips back as you lower the bar as far down as you are comfortable without forcing yourself to go lower than you would naturally.
Save the “isolation” exercises for later in your training.
Save those leg extensions, leg curls, and leg presses for sculpting the muscle you will build with squats and deadlifts. If you have the energy for any of these exercises, you did not put in maximal effort into your squats.
Eat more.
To grow big hamstrings and quads, you need to feed them with additional lean proteins and an increased amount of healthy natural foods. Muscle growth requires calories, but don’t use that as an excuse to load up on pizza, shakes and fries! Healthy meals promote lean and healthy growth, train in the gym - grow in the kitchen!