How to Gain Muscle in the Legs

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Before explaining which exercises to increase legs are the best, you must be clear that no matter how much you train and crush yourself, if you do not take a good diet It will be useless what you have sweated, because what you lose for one place you will gain for the other.

To gain muscle in your legs, your body will need you to increase calories and protein in order for it to grow. However, you should not go overboard, otherwise you would increase fat instead of muscle.

The best thing you can do is visit our NERSPORT nutritionist to evaluate the necessary amount that you should eat, because depending on your body, age, sex and many other factors, the amount of protein and calories that you have will vary. you must ingest. From NERSPORT we also invite you to contact our training department to individually start your personal training routine.

Read on to find out how to quickly gain leg muscle from home.

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Unlike other muscle groups (like abs, biceps, or pecs), training legs is not something that everyone likes. To a large extent this is due to the fact that the results are not so clear or visualized so quickly, however, an essential first step to gain muscle in the legs is be motivated and do not lose heart.

That is why at NERSPORT we advise you to measure the contour of your legs and the muscles you are going to work before starting each workout. By doing this you will be able to observe how your workouts evolve and, with them, your body. This will ensure that the leg augmentation exercises you are doing really work.

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Before starting the exercises to gain muscle mass in the legs, it is essential to do some stretching to warm up and prepare the body. You can start with something light, like jogging for 5 minutes so that the blood flushes the muscles well and they achieve their maximum power during the workout.

Once this is done, you can start stretching your legs, something that you will also have to do at the end of the training. We leave you these examples:

• Quadriceps: staying upright, you must take your foot by the instep, bringing it back so that the heel touches you against the buttock. Depending on the degree of inclination of the leg, you will notice how one part or another of the quadriceps is stretched.
• Hamstrings: Try to touch the balls of your feet with your hands while keeping your legs straight and without bending your knees. You can do it both standing up and stretched out.
• Knees and ankles: do some rotations in your knees and ankles so that they are not cold when you start with the load to gain muscle mass in the legs.

In the following video we will explain in detail how to do quadriceps and leg stretches. Now, do you want to know how to increase muscle mass in your legs? Then take note of the exercises that we propose below.

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If you want to gain muscle in your legs, the squats they are the first exercise that you should include in your training routine.

1. To carry out this exercise you must stand upright, with your feet separated at a distance greater than that of your shoulders and slightly flex your legs as if you wanted to sit down.
2. From here, you must go up and down, that is, pretending to sit down and get up. Remember that your back must be straight at all times.
3. At first you should do it little by little, making sure that your technique is correct; As you get better at it, you can pick up the pace.

Once you have fully mastered the exercise, it will be time to add difficulty and burden. Use, for example, dumbbells or a weight bar to increase the force your muscles make. When you can lift a weight comfortably, you will have to increase the load progressively, as this way your muscles will not get used to a weight.

If you want exercises to increase the legs that you can do at home, we recommend that you use some heavy backpacks, some jugs of water or books.

In the following article we explain how to do squats for buttocks and legs.

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The second exercise to gain muscle mass in the legs are the lunges, lunges, or lounges.

1. To do this exercise you must start standing up, spreading your legs a little more than the width of your hips.
2. Once like this, stride forward as you breathe in and keep your back straight. The stride length should be long enough so that, with the knee bent, the thigh forms a 90 degree angle to the leg, being parallel to the ground.
3. The other leg should not move from the site, yes, it should go down towards the ground.
4. Return to the starting position, exhaling the air that you previously inhaled.

Once you have mastered the exercise, you can add more load with a barbell behind the neck, holding dumbbells with your hands or, as in the previous exercise, with backpacks on your torso.

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The last of the exercises to muscle the legs that we recommend, more specifically to work the back of the legs (hamstrings), is the Romanian deadlift.

1. Stand up, holding the bar in front.
2. Keep your feet slightly wider than the width of your hips.
3. Then lower the bar close to your body. You should do it by flexing the hips and keeping the knees semi-rigid.
4. Finally, return to the starting position, all with a completely straight back.

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Beyond the exercises you do and the diet you maintain, you should not forget what is the third pillar to gain muscle mass in your legs: rest. In case you didn’t know, muscles don’t grow when you exercise them, they grow while you sleep. So, you should not do this routine two days in a row and, if you want to gain muscle in your legs, it will be you need to sleep 7 or 8 hours a day.

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