Making muscles bigger is a process called hypertrophy. Hypertrophy is the result of heavy strength training combined with a calorie surplus, plenty of protein and adequate rest. The best choice of exercises to trigger hypertrophy is compound, or multi-joint, exercises. This type of exercise allows for the greatest amount of weight to be lifted which creates maximal tension within the target muscles. Tension is essential for hypertrophy. When training for increased muscle size you should perform exercises using six to 12 repetitions for multiple sets and rest 45 to 90 seconds between sets.
Deadlifts
Deadlifts are a traditional butt, hips, thighs and lower back exercise. Used in the sport of powerlifting and as a training exercise, deadlifts are effective for developing lower body mass. Place a barbell on the floor and stand with your feet hip-width apart and your toes just under the bar. Bend down and grasp the bar with an overhand shoulder-width grip. Drop your hips below your shoulders, lift your chest, extend your arms and tighten your lower back -- this is your starting position. Extend your legs and hips and pull the barbell off the floor. Stand fully erect so that the barbell is resting against your thighs. Push your hips back, bend your knees and slowly lower the bar back to the floor. Continue for the desired number of repetitions.
Back Squats
Considered to be the king of lower body exercises, back squats target your entire lower body with an emphasis on your thighs and butt. Stand with your feet shoulder-width apart and a barbell resting on the backs of your shoulders. Hold the barbell firmly in place. Lift your chest, push your hips backward and bend your knees. Squat down until your thighs are parallel to the floor. Drive down through your heels and stand back up. Do not allow your lower back to round out as this can lead to serious injury. You can also perform this exercise using a Smith machine instead of a freeweight barbell but this is not as effective.
Kettlebell Swings
Kettlebell swings are a powerful hip and thigh exercise that is performed explosively. Despite the name of this exercise, you can also perform this movement using a single dumbbell. Stand with your feet shoulder-width apart and hold the weight in both hands. Bend your legs slightly, push your hips back and lower the weight between your knees. Drive your hips forward and swing the weight up at arm's length to around shoulder-level. Allow the weight to descend as you drop back into the starting position. Perform this exercise using a rapid but smooth tempo. Do not allow your lower back to become rounded as this may lead to injury.
Lunges
Lunges target your thighs, hips and butt as well as improving your balance. You can perform lunges with dumbbells in your hands or a barbell across your shoulders. Stand with your feet together and your torso erect. Take a large step forward, bend your legs and lower your back knee to within an inch of the floor. Drive up off your front leg and spring back up into the starting position. Immediately perform another repetition but lead with your opposite leg. Continue alternating legs for the duration of your set.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "Kettlebells For Dummies"; Sarah Lurie; 2010
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