Your leg muscles are broken into four major groups: quadriceps, hamstrings, glutes and gastrocnemius. The quadricep and hamstring muscles are the two largest, making up the front and back of your upper leg. Glutes are your butt, and gastrocnemius are your calves. Building your leg muscles requires a lot of very heavy lifting and a strong dedication both in and out of the gym. The amount of weight to be used will be different for every person. You should know how much weight you can lift before attempting any of these exercises, as terms such as "light weight" are relative to the lifter.
Exercises
Step 1
Perform full back squats using a Smith Machine. Rack the barbell with a medium to heavy amount of weight and mount the bar on the back of your shoulders. Make sure you aren't resting the bar on the back of your neck. Stand straight up with your feet at shoulder width and hands on the bar. Bend your knees and squat down as if you were going to sit on a bench behind you. Stop when your thighs are parallel to the ground. Do three to five sets of 8 to 15 repetitions.
Step 2
Build your calves by doing seated calf raises. Rack the machine with low to medium weight and place the pads on your thighs. Rest the balls of your feet on the platform and un-mount the machine, letting the weight rest fully on your thighs. Push up on the balls of your feet until they are fully extended and your calf muscles have reached maximum contraction. Do four to five sets of 20 to 30 repetitions.
Step 3
Mount a barbell on the back of your shoulders and do Bulgarian split squats. Use a medium amount of weight and place one leg behind you on a weight bench. Squat down on the leg underneath you, making sure to focus on balance and control. Use your back leg for balance assistance, but not to help lift the weight. Do three to five sets of 8 to 15 repetitions.
Step 4
Rack the barbell with heavy weight and perform deadlifts. Use a medium to heavy amount of weight and stand directly behind the barbell. Drop down to grip the barbell, bending your knees to help you keep your back straight. Grip the barbell at slightly wider than shoulder width. Push up with both of your legs as you hold on to the barbell down in front of you. Concentrate on using your legs to lift, not your back. Do three to five sets of 8 to 15 repetitions.
Step 5
Rip up your quads by doing incline leg presses. Rack the machine with medium to heavy weight and sit in the incline seat. Place your feet in the middle of the platform, keep your knees slightly bent and un-mount the weight from the machine, letting your legs feel the full force of the weight. Bend your knees and bring the weight down until your knees are bent at a 90-degree angle. Do four to five sets of 12 to 18 repetitions.
Tips and Warnings
- According to a study done at the University of Western Ontario, every day you have to eat at least 1.6 to 1.8 grams of protein per every kilogram of body weight to obtain maximum muscle growth. Always start out with light weight if you are unsure of how much you can handle. Use a spotter when you move to heavy weights, and wear a weight belt for back support if you are a beginner.
- If you start with too much weight, you run the risk of straining or even potentially tearing a muscle. Not only that, you also could cause serious injury to your back that could leave you in a wheelchair. Always use proper form and never jerk your body during a movement. Always consult your doctor before beginning any exercise program.
Things You'll Need
- Smith machine
- Barbell
- Incline leg press
- Weight plates
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