Bigger leg and thigh muscles give you more power and stability in sports like football, rugby and volleyball. Adding this lower-body muscle can also boost your self-confidence. Achieving this goal takes discipline and the proper approach to training and dieting. You need to focus your attention on the quadriceps, hamstrings and calves. The quads and hamstrings are on the front and back of the thighs, respectively; the calves sit on the back of the legs below the knees.
Step 1
Eat more calories to ensure you have plenty of fuel for muscle building. Determine your starting intake by tracking your calories for five days, adding the totals and dividing by five. Add 250 calories to this amount.
Step 2
Choose foods that are beneficial for muscle gain. Steer clear of processed meats, white-flour products, fast food and sweets. Base your diet around healthy sources of protein, carbohydrates and fat like eggs, lean beef, chicken breasts, legumes, whole grains, fruits, vegetables, nuts and seeds. Protein helps rebuild broken down muscle fiber, carbs give you energy during workouts and fat raises levels of testosterone -- a hormone necessary for muscle building.
Step 3
Eat healthy snacks between meals. This will keep your energy levels elevated and, more importantly, make it easier to achieve your increased calorie needs. Aim for three meals and three snacks a day and eat your snacks about 2 to 3 hours after your meals. Hummus dip with whole-grain pita chips is one example of a healthy snack option.
Step 4
Perform weight-training exercises to work your leg muscles. Include as many compound exercises in your routine as possible. These exercises work more than one muscle at a time, which leads to fast gains in size and strength. Squats, deadlifts, lunges and leg presses are all good options. Because the calves receive only moderate recruitment with these exercises, add standing and seated calf raises to your workout to single them out.
Step 5
Use proper form with your exercises to ensure you achieve adequate results. The most important thing is that you move through a full range of motion. During squats, for example, hold a weighted barbell across your upper back and stand with your feet slightly wider than shoulder-width apart. Keep your abs tight and your back straight as you bend your knees and lower yourself down. Push your butt back as you do this. Stop when your thighs are parallel to the floor, rise back up in a steady motion and repeat.
Step 6
Lift heavy weights during your exercises to maximize your muscle gains. Aim for a resistance that is so heavy you can only do eight to 12 repetitions with good form. Have a spotter on hand for assistance if it is necessary. Perform four or five sets of each exercise.
Step 7
Rest your legs to allow them time to grow. If you work the same muscle groups hard on consecutive days, you run the risk of injury. Muscles actually build and become stronger when you are resting. Take two days off between workouts to ensure you are fully recovered.
Tips and Warnings
- If you are unfamiliar with proper form for the any of the exercises you need to get bigger thigh and leg muscles, consult a certified fitness professional.
- Consult your doctor before beginning any new diet or exercise regimen.
