When you're at the gym, your legs are one of those things that most people seem to overlook. People enjoy coming here and bench pressing and bicep curling till their arms fall off, but no one wants to use the squat machine.
Leg exercises, on the other hand, are critical to your success if you're serious about gaining weight, in my opinion.
Why? Because the muscles in your legs are greater. As a result of growing them, you gain a lot more muscular mass, commonly known as weight, much faster. Lifting with your legs also increases the amount of growth hormone in your system, which will help you create all of the other muscles you're working on.
So, with that out of the way, let's get to the three best leg-building exercises.
1. Squats are a classic exercise.
It's critical that you perform this exercise correctly, or you'll injure yourself severely. Even if you can accomplish a lot more, start with low weight. This is required not only for the development of neural connections in the brain, but also for the mastery of the form. You won't have to worry about it when you load the bar up since practice makes perfect.
* Don't lean over or look down; keep your chest and face up.
* As you descend, keep your back straight and your butt out.
* In the down position, your ankles and knees should form a 90-degree angle; do not allow your knees to slide forward over your toes...this is incorrect.
* On the up motion, push through your heels rather than your toes.
Because squats are a complex workout, they are beneficial. They target your hamstrings, quadriceps, glutes, abs, and back. When all of these muscles work together, you'll gain a lot of lean muscle mass.
2. Lunges (front or back)
Lunges are a terrific exercise that many people ignore. I've been doing these for almost every sport I've ever participated in, and with good reason. They mimic the natural walking action, which means they function in harmony with your body, making muscle gain simpler. It's also a complex exercise that works all of the leg muscles individually but intensely.
* At a standing position, start with a barbell on your shoulders or dumbells in your hands.
* Kneel and step forward until your ankle and knees make a 90-degree angle.
* Maintain a healthy posture with your chest and head raised.
* Keep your rear knee from touching the ground.
* Return to a standing position and repeat with the other leg forward.
Leg Press No. 3
This is one among my favorites since it relieves the strain on my back and allows my legs to handle the heavy lifting. It's also a huge morale booster for me because I've previously pressed well over 1000 pounds. However, as with many gym machines, it can lead to poor form, which I see a lot of people doing.
* Start on the platform with your feet shoulder width apart.
* The safety clasp should be released.
* Reduce the weight until your ankles and knees make a 90-degree angle, with your knees almost touching your chest.
* Press back into position after a brief pause.
* DO NOT stifle your knees.
Squats in a Box
Deadlifts
Lunge Jumps in Twos
Snatches
Calve Raises
These are fantastic, and I'm sure you can come up with more. Don't forget about your legs the next time you're in the gym. You don't want to end up looking like one of those pyramids that are turned upside down! Best wishes and happy lifting!
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