You can gain muscle mass with greater ease by training your leg muscles. Doing leg exercises like barbell squats, leg presses and dumbbell lunges stimulates an increase in the hormone testosterone, helping pack more lean muscle mass onto your physique. Consult a physician before starting a resistance-training exercise regimen.
The Ex Rx website notes the quadriceps, hamstrings, hip adductors and calves are the main muscle groups in the legs. Since the legs comprise the largest muscle group in your body, it's critical to develop mass in these muscles to bulk up quickly. Ignoring your legs and training only the back, biceps, triceps and shoulder muscles won't produce as much testosterone as a full-body resistance-training workout. Working your upper body and neglecting your legs can also create a muscle imbalance between your upper and lower body, hampering gains throughout your body and increasing your risk of injury.
Compound exercises like squats, lunges and leg presses focus on the leg muscles. Training with compound movements helps you break down multiple muscle groups with a minimal number of exercises, increasing your overall hypertrophy, or muscle growth. Do three sets of 10 repetitions with a heavy weight, for each exercise, to bulk up. Rest for 90 seconds between sets to allow ample recovery time.
Eating a diet rich with complex carbohydrates and lean proteins can pack on muscle mass quickly. Cut out sugary, fatty foods like cookies or fast food, and replace them with oatmeal, whole grains and lean proteins like chicken breast or salmon. Complex carbohydrates give you energy for your weight-training sessions, and proteins help supply your muscles with critical amino acids.
Avoid overtraining by working out your legs and other muscle groups once per week. Your muscles are broken down during workouts, and they recover and grow larger when you're away from the gym. Rest one week between workouts that utilize the same muscle groups. This allows your body to fully recover between workouts, optimizing your muscle growth.