If you are committed to building your three main leg muscle groups, the quadriceps, the hamstring and the calf, a few tips to accompany your workout can be beneficial. What's needed for building your leg muscles is not limited to the weight room, as building muscle of any sort is difficult without proper diet and nutrition.
Diet and Nutrition
It is very difficult to build muscle in any part of your body without a proper diet. Carbohydrates and protein are necessary, especially proteins, such as chicken breasts, turkey, tuna, egg whites and protein shakes. You can also eat simple carbohydrates, such as fruit or honey, close to your workout to provide immediate energy, but protein supplies the essential amino acids needed to build muscle. Be sure to stay hydrated by drinking water, as hydration helps prevent the production of cortisol, which is a muscle-destroying hormone.
Quads
Squats, lunges and leg presses are the best exercises to build mass in your quadriceps, according to Muscle & Fitness magazine. You should complete a higher number of reps for these exercises, such as 15 to 20 per set rather than 8 to 10. Be sure to complete a full range of motion in each repetition; for example, when doing a squat make sure your thighs reach parallel with the floor. You can also combine sets into a superset for maximum muscle building.
Hamstrings
Strong hamstrings directly benefit your other leg muscles, but they are often neglected to focus on muscle groups where you might see results faster, such as the calves. Critical Bench recommends focusing on your hamstring muscles during an entire workout, so that they can become as strong as your quadriceps. Compound exercises that work multiple muscles, such as deadlifts, are also a good way to begin building your hamstrings. Shifting your focus later to specific hamstring exercises, such as hamstring curls, will help you build the bulk you desire.
Calves
The most important thing to know about building your calf is that there are actually three muscles in the lower rear of your leg. You can build these using common exercises such as calf raises, both standing and seated. By combining these two exercises, you work all three for maximum effect. You can work your calves with less rest, because the three calf muscles repair more quickly than the other muscles in your leg,
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