To gain muscle mass in any body part, you must give your body a stimulus to grow, time to adapt and recover, and proper nutrition to repair damaged tissue and replenish nutrients to cells. There are several ways to train your legs for hypertrophy, but be sure to strengthen and mobilize your core and hips first before strengthening your legs. Your core is the source of your performance.
Leg Hypertrophy Training
Step 1
Stand tall with your feet should-width apart and toes pointing forward with a barbell over your shoulders. Inhale and lower your buttocks as low as you can while keeping your spine tall. When you reach your lowest point, exhale and return to start position. Perform 10 to 12 reps for 3 sets. If you cannot do the range, decrease the weight. If you can do more than 12 easily, increase the weight. (This principle applies to all exercises).
You can also do the barbell squat with the bar in front of you. Hold the barbell with your palms facing out at collarbone level and repeat the steps in the back squat.
Step 2
Stand with your feet together while holding two free weights (dumbbells or kettlebells). Step forward with your left leg and lunge down while maintaining a tall spine. Your right hip should be in extension and right buttock should be slightly contracted. Pull yourself back to start position, but do not hinge at the waist or use momentum to pull out of the lunge. Keep the spine upright at all times. Perform 10 to 12 reps for two to three sets.
Step 3
Stand with your feet shoulder-width apart with your toes pointing forward. Swing your arms back while squatting down and jump vertically. As you do so, swing your arms above your head at the apex of your jump. Extend your legs and hips entirely. Land with your knees bent but do not hunch or bend your back over. Jump five to eight times for three or four sets.
Nutrition and Recovery
Step 1
Consume a snack rich in carbohydrates and protein within 30 minutes after a workout, such as a 12-oz. fruit smoothie with protein powder or a meal-replacement energy bar. Consult with a sports dietitian to set up a meal plan to accomplish your goals.
Step 2
Take one or two days off from training your lower body, depending on your weight-lifting experience and conditioning level. On your "off" days, perform upper body exercises and restorative exercises--yoga, tai chi, brisk walking or light swimming.
Step 3
Spend 10 to 20 minutes inside a dry sauna will help your body remove toxins from your tissues and speed recovery. Follow the safety guidelines in the sauna if you are new to this.
Things You'll Need
- Squat rack
- Barbell
- Dumbbells or kettlebells (10 to 30 lbs.)
References
- "Essentials of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
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