Difference between revisions of "Get Bigger Legs"
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#*Straighten your legs to lift the weight, then lower it. | #*Straighten your legs to lift the weight, then lower it. | ||
#*Repeat 10 - 12 times for 3 sets. | #*Repeat 10 - 12 times for 3 sets. | ||
| − | #Do standing leg curls. You'll need to use a leg curl machine that allows you to lift weights by attaching a cable to your ankle. Load the machine with as much weight as you can lift for 10 reps.<ref>http://www.exrx.net/WeightExercises/Hamstrings/CBStandingLegCurl.html</ref> | + | #Do standing leg curls. You'll need to use a leg curl machine that allows you to lift weights by attaching a cable to your ankle. Load the machine with as much weight as you can lift for 10 reps.<ref name="rf1">http://www.exrx.net/WeightExercises/Hamstrings/CBStandingLegCurl.html</ref> |
#*Fasten the cable to your ankle with the harness. | #*Fasten the cable to your ankle with the harness. | ||
#*Grab the support bar with your hands. | #*Grab the support bar with your hands. | ||
#*Bend your knee toward your butt to lift the weight. Straighten your knee and put your foot back on the ground. | #*Bend your knee toward your butt to lift the weight. Straighten your knee and put your foot back on the ground. | ||
#*Repeat 10-12 times for 3 sets, then switch to the other leg. | #*Repeat 10-12 times for 3 sets, then switch to the other leg. | ||
| − | #Do lying leg curls. This exercise pumps your leg muscles from a different angle. Load the machine with as much weight as you can lift for 10 reps.<ref>http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html</ref> | + | #Do lying leg curls. This exercise pumps your leg muscles from a different angle. Load the machine with as much weight as you can lift for 10 reps.<ref name="rf2">http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html</ref> |
#*Lie face-down on the bench with your legs straight and your ankles under the lever. | #*Lie face-down on the bench with your legs straight and your ankles under the lever. | ||
#*Bend your knees and lift the lever toward your body. | #*Bend your knees and lift the lever toward your body. | ||
#*Repeat 10 - 12 times for 3 sets. | #*Repeat 10 - 12 times for 3 sets. | ||
| − | #Do stiff-legged deadlifts. This exercise works your hamstrings, creating thicker legs. Load a barbell with as much weight as you can lift for 10 reps.<ref>http://www.muscleandfitness.com/training/back/stiff-legged-deadlift-0</ref> | + | #Do stiff-legged deadlifts. This exercise works your hamstrings, creating thicker legs. Load a barbell with as much weight as you can lift for 10 reps.<ref name="rf3">http://www.muscleandfitness.com/training/back/stiff-legged-deadlift-0</ref> |
#*Stand with your feet shoulder width apart. | #*Stand with your feet shoulder width apart. | ||
#*Bend at the waist, keeping your legs straight, and grasp the barbell with your hands. | #*Bend at the waist, keeping your legs straight, and grasp the barbell with your hands. | ||
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#*For each exercise, use as much weight as you can lift using the correct form for about 10 reps. If you can lift the weight easily for 15 reps, it's too light. If you can't lift it more than 5 times, it's too heavy. | #*For each exercise, use as much weight as you can lift using the correct form for about 10 reps. If you can lift the weight easily for 15 reps, it's too light. If you can't lift it more than 5 times, it's too heavy. | ||
#*As the weeks go on, you'll need to add weight to keep up the intensity. Your muscles will stagnate if you don't lift more as they get stronger and bigger. | #*As the weeks go on, you'll need to add weight to keep up the intensity. Your muscles will stagnate if you don't lift more as they get stronger and bigger. | ||
| − | #Exercise explosively. Doing the exercises quickly and with explosive energy, rather than slowly, builds muscle faster.<ref>http://www.askmen.com/sports/bodybuilding_900/985_gain-muscle-fast.html</ref> You'll also be able to do more reps this way. Instead of working out slowly, increase the intensity by going through your sets as quickly as possible. | + | #Exercise explosively. Doing the exercises quickly and with explosive energy, rather than slowly, builds muscle faster.<ref name="rf4">http://www.askmen.com/sports/bodybuilding_900/985_gain-muscle-fast.html</ref> You'll also be able to do more reps this way. Instead of working out slowly, increase the intensity by going through your sets as quickly as possible. |
#Don't plateau. It's important to change up your workout routine every other week so that your muscles don't get so used to doing the same exercises that they stop growing. Keeping your muscles in a state of "shock" will force them to continue the process of breaking down and building back up ever bigger and stronger. | #Don't plateau. It's important to change up your workout routine every other week so that your muscles don't get so used to doing the same exercises that they stop growing. Keeping your muscles in a state of "shock" will force them to continue the process of breaking down and building back up ever bigger and stronger. | ||
#*If you do a hard workout that includes squats, leg extensions, and leg curls one week, switch to stiff-legged deadlifts, lying leg curls and squats the next week. | #*If you do a hard workout that includes squats, leg extensions, and leg curls one week, switch to stiff-legged deadlifts, lying leg curls and squats the next week. | ||
| − | #*Adding weight is another way to keep from plateauing, so make sure you don't stagnate at a weight that's too light.<ref | + | #*Adding weight is another way to keep from plateauing, so make sure you don't stagnate at a weight that's too light.<ref name="rf4" /> |
#Take it easy between workouts. Your muscles need time to rest and repair when you aren't working out. You can keep exercising, but don't do anything that's too strenuous for your legs. | #Take it easy between workouts. Your muscles need time to rest and repair when you aren't working out. You can keep exercising, but don't do anything that's too strenuous for your legs. | ||
#*Try swimming, walking, or playing basketball or tennis if you want to work out between leg workouts. | #*Try swimming, walking, or playing basketball or tennis if you want to work out between leg workouts. | ||
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#Try creatine supplements. Some people find that they can accelerate the process of muscle growth by taking creatine. Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of adenosine triphosphate. | #Try creatine supplements. Some people find that they can accelerate the process of muscle growth by taking creatine. Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of adenosine triphosphate. | ||
#*Creatine comes in a powdered form. You mix it with water and drink it 2-3 times per day. | #*Creatine comes in a powdered form. You mix it with water and drink it 2-3 times per day. | ||
| − | #*Creatine is considered to be completely safe to use in doses of {{convert|20|g|oz|sigfig=2}} for long periods of time. Always read the directions given.<ref>http://www.webmd.com/vitamins-supplements/ingredientmono-873-CREATINE.aspx?activeIngredientId=873&activeIngredientName=CREATINE</ref> | + | #*Creatine is considered to be completely safe to use in doses of {{convert|20|g|oz|sigfig=2}} for long periods of time. Always read the directions given.<ref name="rf5">http://www.webmd.com/vitamins-supplements/ingredientmono-873-CREATINE.aspx?activeIngredientId=873&activeIngredientName=CREATINE</ref> |
== Video == | == Video == | ||
