In addition to being big enough to attract the attention of the entire gym, you can also do oversized squats and hard pulls. Partner up with a buddy and you'll have a great leg workout.
The ace moves for muscle building, the squat and the hard pull, are both properly effective. If you only do squats and hard pulls, you will be less effective than a partner who has mastered the full range of training.
to say goodbye to straw legs forever, you need to fully understand how to train to the quads and hamstrings. When it comes to hip and leg training, too much is worth discussing. There are definitely ways to avoid accidents on your hands and still build a thicker leg circumference, and there are definitely ways to focus on them.
squats and hard pulls
squats and hard pulls are probably the less demanding compound movements for working the glutes and legs. Of course, occasionally they need to be performed with higher reps. This kind of high-intensity loading stress on the spine is also good for the nervous system and requires the whole body in the right range of reps.
The quads, on the other hand, feedback well to higher reps, producing more lactic acid, so training the legs can be done without too many leg curls or leg raises. 3 such movements per workout, each done at high reps, is about right.
challenging big weights every workout in order to build strength and muscle? In fact, this depends a lot on the individual and even more on the muscle group in question.
Slow muscle fibre dominated muscle groups like the quadriceps will not gain much from low rep, high weight routines. Conversely, in the sports world you will find that athletes whose thighs are under tension for long periods of time (e.g. Skiing, speed skating, hockey, competitive cycling), they usually have good quads.
always have your posterior chain at the ready
i don't know if you remember, but the key to building big arms depends on the triceps rather than the biceps.
Likewise, the key to building bigger, fuller and healthier pile drivers in the legs does not lie in the amount of effort spent on the quads. If the gluteus maximus and hamstrings are underdeveloped, it will be more difficult to improve leg circumference and keep your legs healthy in the long term.
deep squats and hard pulls don't necessarily solve the problem completely either. Both are great movements, but both require a lot of other muscles to be involved to complete them, which in turn weakens the effect on the posterior chain muscles. So train to add some movements that are often overlooked by the little ones, such as
l barbell hip dash
l goat jerk
l single leg hard pulls
l rope/apparatus back kicks
movements that train the legs in more than just the sagittal plane
most leg training will focus on movements in the sagittal plane. This is the case with deep squats, arrow squats, leg raises, hard pulls and huck squats, where there are no training movements that train the lower body muscles in a frontal plane direction.
By incorporating the frontal plane movements into the workout, the legs begin to strengthen again in addition to increasing the stability of the knees and having a great lift.
the good thing about these movements is that they don't require much weight to feel like a great workout to complete. The key stabilising muscles are then mobilised when the weight is moved, such as the broad fascia tensor, the adductors, the gluteus medius and the lateral femoris (external quadriceps).
Training movements may include
l abduction of the instrumented leg
l abduction of the instrumented leg
l elastic band abduction
l lateral lunge walk
adding these movements together, which make up 10% of the hip and leg movements, can also make a huge difference. Each of these movements is suitable for scheduling at the beginning or end of a workout.
Squats and hard pulls alone are not enough
whether you do 3 reps per set of squats or hard pulls or 20 reps, it's not enough. Squats have many benefits, but if you want pile driver-like thighs, you shouldn't just do squats and hard pulls. Just like with arm training, if you want thicker arms, you must also do more isolation movements in addition to pull-ups, barbell curls and double bar arm curls.
don't shy away from isolation movements such as leg curls, leg curls, huck squats, leg raises and similar movements. Include these movements in your training to strengthen your strength and break through the sticking points you encounter during squats and hard pulls. Single leg training should also not be neglected, not only to improve knee stability, but also to help balance and coordinate muscles and properly assist with compound movements.
leg training programme
training movement no. Of sets no. Of reps
hexagonal barbell hard pull (warm up) 6 8-12
barbell squat 5 8-12
super set a+b
a. Standing stretch band abduction 4 20/side
b. Machine leg inversion 4 20/side
superset c+d
c. Machine leg extensions 4 20
d. Smith machine hard pull 4 15
leg lifts 5 8-12
note: 90 seconds rest between each superset
if you want to pile driver thighs, you need to make sure you are not missing any parts of the workout and keep a variety of movements in the workout.
If you focus on one set of movements, you're picking up stones and the truth is that the "Less important" Movements that have been overlooked may be the ones that will get you out of the pile driver. Make the right choices and train wisely.
deep squats are not as simple as squatting down and standing up, hard pulls are not as easy as pulling up and putting down, and achieving the desired muscle building effect depends on a more sensible training schedule on your part!