Resistance training for your legs provides strength, power and size. Adding size quickly requires both intense effort and a proper diet. By using a few exercises, and training heavily through a full range of motion, you will stress the muscles on the front and back of your thighs. Consuming a diet rich in protein, with sufficient carbohydrates and healthy fats, combined with proper post-workout nutrition, will allow you to get the most out of your training. Consult a health care practitioner before beginning any strength training program.
Training
Step 1
Squat deeply without rounding your back. Hold a barbell firmly on your upper back and descend by bending at the hips and knees. Stand up straight by pushing your shoulders back against the bar to keep from leaning forward. Squat for five sets of five to eight repetitions.
Step 2
Front squat by holding the barbell on the front of your shoulders. Your hands should be palm-up, just outside your shoulders, and your elbows should be elevated. Squat as deeply as you can. Perform this exercise for three sets of six to eight repetitions.
Step 3
Perform the stiff-legged deadlift. Hold a barbell in your hands in front of you with your arms straight down. Lower the barbell to the limit of your flexibility without allowing your back to round. Keep the barbell tight against your body at all times, and keep your knees slightly bent. Perform this exercise for five sets of 8 to 12 repetitions.
Step 4
Lie face down on a leg curl machine with your ankles under the padded lever arm. Curl your ankles up under control until the pad touches your hips, then allow your legs to straighten. Perform three sets of 12 to 15 repetitions.
Diet
Step 1
Eat at least 0.7 g of lean protein per pound of body weight per day, if not more. Get most of your protein from whole foods, including oily fish, chicken, milk and lean cuts of red meat. Eat protein with every meal. Milk in between meals can add to your protein intake.
Step 2
Eat healthy carbohydrates such as sweet potatoes, fruits, vegetables and whole grains prior to training, but allow enough time for your food to digest prior to training. You might wish to wait up to two hours. Carbs provide energy that allows you to train at peak intensity. Avoid empty calories from sugar-filled sodas and junk food. You will need to adjust your carb intake based on your dietary needs.
Step 3
Consume healthy fats from sources such as oily fish, flax, nuts and seeds. Olives and olive oil provide healthy fat, which is required for hormone production and regulation, including testosterone. If you do not consume enough fat, you will not produce enough testosterone to build muscle. Testosterone is the primary hormone responsible for muscle growth.
Step 4
Drink a shake of whey protein and dextrose or maltodextrin immediately after your workout. This helps you recover and build muscle. The better your recovery, the quicker you start adding lean muscle mass. Immediately after your workout, your blood sugar and muscle glycogen levels are depleted, and your insulin levels are high. This allows simple sugars and quickly digesting proteins to be readily processed by your body, replacing what you burned during your workout.
Tips and Warnings
- When selecting a weight for each exercise, pick a weight that allows you to complete your target repetitions with good form. Each set should challenge you, but you should be able to finish each set. Gradually add weight to the bar, but do so without sacrificing good technique.
- Never lift without a spotter.
Things You'll Need
- Barbell
- Squat rack
- Leg curl machine
- Whey protein
- Dextrose or maltodextrin
References
- "The Physician and Sportsmedicine"; "Protein for Exercise and Recovery"; R.B. Kreider et al.; June 2009
- "Textbook of Biochemistry with Clinical Correlations"; Thomas Devlin; 2010
- "British Journal of Sports Medicine"; "Protein for Exercise and Recovery"; A.H. Manninen; September 2006
- "Westside Barbell Book of Methods"; Louie Simmons; 2008
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