The hamstrings and quadriceps are the major muscles located on the back and front of your thighs, respectively. The three hamstring muscles function to extend your hip joints and flex your knee joints, while the four quadriceps muscles extend your knees. There are numerous resistance exercises you can perform through these ranges of motion that, if performed as part of a well-designed training program and combined with proper nutrition, can stimulate dramatic muscle growth in your thighs.
Step 1
Practice performing back squats, deadlifts, front squats, leg curls, leg extensions, leg presses, lunges and step-ups with no external resistance to learn proper technique. Practice any other exercises you may want to perform as part of your resistance training program as well.
Step 2
Establish your one-repetition maximum for each exercise by gradually increasing weight until you can only perform one rep. Allow yourself three to four minutes of rest between trials. Have a spotter watch you closely in case you need assistance.
Step 3
Train your thighs on two or three non-consecutive days each week for the first six weeks. Select two exercises for each session and perform two sets of eight to 14 reps at approximately 50 percent of your one-rep max for each exercise. Rest for one minute between sets.
Step 4
Continue training two to three days per week for the next 12 weeks. Choose two exercises for each session and do three sets of eight to 12 reps for each exercise. Start at 70 percent of your one-rep max and gradually progress to 85 percent. Rest for between one and three minutes between each set.
Step 5
Train for three days per week for the final 12 weeks. Select three exercises to perform during each session. Do three sets of four to six reps for each exercise at approximately 85 to 90 percent of your one-rep max. Rest for two to three minutes between sets.
Step 6
Reassess your one-rep max and start the 30-week program again. Change exercises to keep the program interesting if desired.
Step 7
Eat a well-balanced diet consisting of approximately 50 percent carbohydrates, 30 percent fats and 20 percent proteins to provide energy to fuel your exercise bouts. Include fruits, low-fat dairy products, lean meats, vegetables and whole grains. Exclude foods high in saturated fats.
Tips and Warnings
- Exercise with a partner for motivational and safety purposes.
- Resistance training puts considerable stress on your joints. Consult with your physician if you feel pain other than normal muscle soreness.
Things You'll Need
- Resistance training equipment
References
- "Essentials of Strength Training and Conditioning (Second Edition);" Thomas R. Baechle and Roger W. Earle; 2000
- "Sports Medicine;" The Influence of Frequency, Intensity, Volume and Mode of Strength Training on Whole Muscle Cross-Sectional Area in Humans; Mathias Wernbom, Jesper Augustsson and Roland Thomee; 2007
- "Medicine and Science in Sports and Exercise;" Progression Models in Resistance Training for Healthy Adults; American College of Sports Medicine; 2009
- American Dietetic Association: Strength Building and Muscle Mass
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