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Thursday, February 9, 2017

Best Workouts To Get Bigger Legs in Just 30 Days

If you know me, you know that I’m the opposite of “chicken legs”.  While part of it may be genetics, I want to tell you something:  I know what makes legs grow.

First of all, I’m going to tell you my theory as to why some people genetically have chicken legs while some people have big legs (I’m talking muscle, not fat), then I’ll go into detail of the best things that I’ve found to make your legs grow.





For maximum growth of the leg, the main exercise should be the full back squat. No other elevator even comes to end with the activation of the muscle fiber created by squatting. Squatting also increases the amount of growth hormone that the body releases.

An increase in growth hormone will not only increase the size of the legs, but you will have more whole body hypertrophy as well. All the back squats touch all the muscles of the quadriceps, the hamstrings, and the buttocks which is why they are the king of all exercises.

However, squatting for the whole year could put too much pressure on the spine. Some cycles of spinning of the spine should be implemented throughout the year to avoid this. For example, unilateral exercises can be used instead. Aside from this question, here are the best exercises for building bigger legs in 1 month:
  1. Barbell Back Squat

2.Barbell Front Squat

3. Romanian Deadlift

4. Bulgarian Split Squat

5. Lying Leg Curl

6. Hack Squat (Machine)

7. Standing Calf Raise

8. Calf Raise on the Leg Press

How to Get Bigger and Stronger Legs


The Workouts

We’ve covered a lot so far—the ideal approach to leg training, the physiology of muscle growth, how to eat right, and the best leg exercises for gaining size and strength.

It’s now time to hit the gym and make some gains!

Step one is outlining our goal for the next 30 days, and that’s focusing the majority of our time and energy on maximizing leg growth.

As you’ll see, we’re not going to neglect the rest of the body, but we’re going to dial everything else back (reducing both intensity and volume) so we can really hammer our lower parts for a month.

That’s why this is a 30-day program, by the way—it’s not a balanced whole-body routine that you should do for an extended period of time.

It’s a tool you can use periodically to “shock” your legs into growing and then return to the toolbox.

So, here’s the workout plan:

Day 1

Lower A

 Barbell Back Squat
Warm up and 3 sets of 4 to 6 reps

Barbell Front Squat
3 sets of 4 to 6 reps

Romanian Deadlift

3 sets of 8 to 10 reps

Standing Calf Raise
3 sets of 4 to 6 reps

Day 2

Upper

Incline Barbell Bench Press
Warm up and 3 sets of 4 to 6 reps

Close-Grip Bench Press
3 sets of 4 to 6 reps

Seated or Standing Military Press
Warm up and 3 sets of 8 to 10 reps

Dip (Chest Variation)
3 sets of bodyweight to failure

Day 3

Rest

Day 4

Lower B

Deadlift
Warm up and 3 sets of 4 to 6 reps

Barbell Front Squat
3 sets of 4 to 6 reps

Lying Hamstring Curl
3 sets of 8 to 10 reps

Calf Raise on the Leg Press
3 sets of 8 to 10 reps

Day 5

Rest

Day 6

Lower C

Bulgarian Split Squat
Warm up and 3 sets of 8 to 10 reps

Hack Squat or Front Squat

3 sets of 8 to 10 reps

 Standing Calf Raise
3 sets of 8 to 10 reps


Rest


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