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The Top 5 Reasons You Still Have Narrow Legs


The Top 5 Reasons You Still Have Narrow Legs

Did you use heavy weights to work out your legs for weeks or months, hitting them from all angles, but no size improvements appeared? Don't be frightened; it happens to a lot of people. It will take a lot of effort on your part to increase the size of your legs because they are the largest muscle group.

Top 5 reasons why bodybuilders have thin legs

Due to good genetics, some people have legs the size of tree trunks, whereas others can easily grow their legs without any training or the other techniques we cover in this article. The unfortunate trainers, however, can use these five items to fill out their wheels and get rid of their lanky legs.

the first training session is

It's very likely that your exercise routine is what gave you lean legs. If any of the components were simply combined, there is a good chance you wouldn't experience any effects. The most important factor in determining size has been shown to be volume. According to numerous studies, each exercise should be performed for a total of about thirty reps to begin developing muscle. Therefore, starting with 3 sets of 10 reps, 4 sets of 8 reps, or 5 sets of 5 reps for one exercise is a good idea when developing your own training program.

The number of workouts performed for each muscle group should then be considered. Two exercises per muscle group are typically prescribed after a complicated maneuver. For instance, you could perform lunges, leg presses, or extensions after doing many rounds of squats. Leg curls can be done after deadlifts and before Romanian deadlifts.

One of the best compound workouts for long, lean legs is the squat. They provide the optimum stimulation for muscular growth combined with the deadlift and squat. They should form the core of any leg workout program you follow because they engage a variety of muscles. This will guarantee that the legs gain size steadily because the squat primarily targets the anterior chain and the deadlift primarily the posterior chain. If you follow the steps exactly, you can build enormous hams and quads. To achieve the best results, exercise your legs twice per week. Put in a day of deadlifting and a day of squatting.

2. Training intensity

For athletes who don't utilize anabolic steroids, research has indicated that working a muscle area twice a week at a reduced intensity will lead to longer-term size improvements. You might believe that doing leg exercises even once a week, let alone twice a week, leaves you excruciatingly sore. This can be resolved by reducing the overall training volume, as opposed to a typical "bro split" program that combines high intensity and volume on the same day, rendering you incapacitated for several days and preventing you from training. At all costs, avoid doing this.

There will be a point in your training when more will not always mean bigger. It produces the opposite effect and is superfluous as a result. Which do you find to be more logical? While training, you may offer 100% for the first exercise, 80–90% for the second, 60–70% for the third, and then 40% or less for the final exercises because you are too weary to give more than that. training each exercise in the day at 90% of your 1-rep maximum. Giving 100% when you're alert versus 100% when you're exhausted is different.

3. A calorie surplus

Calories are your body's main structural constituents; without them, tissue growth is not possible. If you are not in a caloric surplus, or if you are not consuming more calories than you expend each day, gaining new muscle growth is almost impossible. This has an impact on all of your muscles, not just your legs. Despite the fact that adages like "eat big to get big" do have some truth to them, eating significantly more than your maintenance level will almost certainly lead to significant weight gain. You should be able to maintain your current level of leanness and health with just a 10% increase in intake.

#4 Protein

We can now calculate the proportion of calories that should come from protein now that the calorie surplus issue has been solved. The most important macronutrient for building muscle and repairing tissue is protein. Everyone needs this nutrient, but people trying to gain more muscle need it even more because it cannot be made from fats or carbohydrates.

It is suggested to consume 2 grams per kilogram of body weight on average. This should be the absolute minimum to encourage muscular growth. Because they can be easily incorporated into meals or used as snacks to help you reach your desired protein intake target, protein shakes are a great option if you struggle to consume the recommended amount of protein each day.

5. Technique and stance

To lessen your risk of injury, you must pay close attention to your technique and make sure you perform each exercise properly. There are a ton of exercise tutorials and instructions on the Internet that can help you learn how to perform an exercise with perfect form. Your pastime might be over before it even begins if this happens.

Form is essential while lifting weights, and this is true, especially for free weight movements like the deadlift and squat. Furthermore, it isn't a squat unless you lower yourself till you are at least parallel to the ground. This will ensure that you utilize all necessary leg muscles and lead to noticeable gains.

Extra points for rest

The last point is a small bonus, but it's perhaps one of the most important. There's a phrase that goes, "You don't grow in the gym, you grow out of it." This is a sensible choice. When you consume enough calories, get enough sleep, and relax appropriately, the optimum conditions for the creation of new muscle tissue are produced. As you work out, your muscle fibers experience microtears.

While you sleep, your body repairs these tears, growing and expanding your muscles. If you take a few days off every 10 to 12 weeks, get at least 8 hours of sleep every night, and engage in rigorous and intelligent exercise, you'll be well on your way to losing slender legs and adding some significant bulk to those wheels.