This Is Why You Still Have Skinny Legs Even If You Workout a Lot

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1998

There are some people who are gifted with good genetics and have legs the size of tree trunks, while others will make adding size to their legs a breeze no matter the training or any of the things that we list in this article. But for the people who weren’t so lucky, these five things will help you add mass to your legs and make them huge.

The training program

It is quite possible that your training program is the culprit. If it has some stuff just thrown together then it’s very likely you won’t see any results with it. When it comes to size, volume has been deemed the most important factor. Numerous studies have concluded that a total number or around thirty reps per exercise is essential for the start of muscle hypertrophy. So, for example, for one exercise, 3 sets x 10 reps, 4 sets x 8 reps or 5 sets x 5 reps is a good starting point when designing your own training program.

Next thing to consider is the number of exercises per each muscle group. After you’ve done a compound movement, the general recommendation is two exercises per muscle group. For example, after you’ve squatted for several sets, you can proceed with leg extensions or maybe a leg press or lunges. After doing deadlifts, you can proceed with legs curls and then Romanian deadlifts.

Compound movements provide the greatest muscle building stimulus, such as the deadlift and the squat. They engage a lot of muscles and should be the staple of any leg workout routine you’ll do. This way, you will ensure that the legs gain size at a steady rate, since the squat mainly targets the anterior chain and the deadlift primarily the posterior chain. This will help you build monstrous hams and quads, provided that you do them correctly. In order to get the best results, train your legs twice a week. Reserve one day for squatting and another for deadlifting.

Training frequency

For athletes who don’t use anabolic steroids, research has shown that training a muscle group twice a week with less intensity will give you greater size gains in the long term. You’re probably thinking that you’re already incredibly sore from train training legs once a week let alone two. This can be fixed by reducing the overall training volume compared to a standard “bro split” program which combines high intensity and volume on the same day, which leaves you crippled for several days, unable to train. This we want to avoid at all costs.

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