How to train your legs to get a powerful physique? Most people (especially men) who train love to work out their chest and exercise their arms but spend little (if any) time training their legs. Ignoring your legs is a huge mistake, as your legs are the foundation of your power and physique. Also, powerful and muscular legs look sexy!
Train your legs to build a powerful physique
Muscular legs support you and let others know you are powerful. Training powerful legs, you can achieve with a workout plan that consists primarily of squats, deadlifts, and leg curls. If you do not have a leg workout program, then you need to begin slowly. A robust leg workout program puts pressure on your entire body and requires immediate attention. You must concentrate and remain committed to the hard work and pain that follows. The rewards are well worth the time and energy spent in the gym.
The primary muscles and muscle groups of your legs include Quads (thighs or quadriceps), Glutes (the gluteal muscles of your butt), Hamstrings (the muscles on the backs of your legs), Adductors (inner thighs), Abductors (outer thighs) and your Calves. Failure to focus on any area leaves your legs underdeveloped and vulnerable.
There may be hundreds of exercises that you can use to train powerful muscular legs. However, some basics should form the foundation of your program. If you first focus on a solid leg workout’s foundations, you will build the mass, strength, and power you desire. You can then move to shape your legs and develop the added definition that a solid workout creates.
Start with the almighty Squats – Squats are the “KING” of all exercises to train powerful legs. You can squat with barbells, dumbbells, kettlebells, or even your body weight, but do it! For now, focus on performing squats using free weights. Free weights give athletes and bodybuilders a decisive power advantage over the ordinary Joe.
Your lower body is the heaviest and most challenging to train. However, it is essential to include in your workout routine if you want a powerful physique.
Here are 20 tips on how to build a powerful physique and train bigger legs!
1) Increase weight lifted by 8-10% from the previous session – if you can’t increase weight, try adding an extra set of reps at the same weight.
2) Start with compound lifts – compound movements use more muscle groups, so they will require more energy and give better results than isolation exercises like leg extensions or calf raises. In addition, compound movements will provide you with the results you seek faster.
3) Increase time under tension – this means to slow down while lifting weights, focusing on squeezing the target muscle group as hard as possible.
4) Add intensity techniques such as drop sets, supersets, or rest-pause sets -these techniques will push your muscles harder than usual and allow you to lift heavier weights.
5) Do cardio before legs – cardio makes muscles tired, which causes leg exercises more challenging.
6) Train your abs on the same day – your legs are doing a lot of work, so they require additional energy.
7) Don’t forget to stretch – stretching can keep you flexible and reduce the risk of injury.
8) Don’t skimp on sleep – sleep is when your muscles grow, so don’t neglect it.
9) Use supplements – supplements will give your body the nutrients it needs for muscle growth.
10) Consume high-quality foods – you can eat whatever you want, but junk food is filled with chemicals, sugars, and fats that will prevent your body from building muscle.
11) Don’t forget to warm up – warming up will prevent injuries by giving your muscles time to prepare for the upcoming workout.
12) Use the proper form on every exercise – excellent form prevents injuries and allows you to lift more weight than poor form. Bad habits and careless training lead to injuries. Never sacrifice form for weight – lifting heavyweight is pointless if you are doing it with poor form.
13) Limit the number of exercises per muscle group – doing too much leads to fatigue and slows your results. If you don’t have enough energy left to do your workout correctly, it is better to skip it and rest to perform on your next workout.
14) Train muscles that are lagging first. This will give them extra attention, which will make them grow faster.
15) Use forced reps now and then – your workout partner should help you. Don’t perform workout more than three times per week – Training each muscle group two or three times per week is enough for optimal growth.
15) Train legs twice a week – your lower-body muscles are big, so they require more time to recover. Rest longer between workouts – your muscles need time to grow, so don’t train them until they are fully recovered.
16) Train hamstrings and quads after legs – these muscles need to rest.
17) Split your workouts, so you train two times per week instead of three – It is okay to split it even further than that, but only if you have the time.
18) Burst training should be done on leg day – burst training will activate fast-twitch muscle fibers and increase muscle growth.
19) Change up your workout routine occasionally when you feel you can’t push yourself anymore, then switch to a different workout plan for a change.
20) Train on a full stomach – you don’t want to lose energy by training on an empty stomach, so eat something before your workouts.
Train legs with squats to get a powerful physique.
Squats are also tough on the lungs and the cardio system. Start slowly if you are a newbie to the squat monster. Once you increase the bar’s weight and your rep count per set, you can see results quickly.
Performing the Squat – Using a squat rack and the correct stance is necessary to train powerful and muscular legs to prevent lower back and knee injuries. When executed correctly, the squat can be an extremely safe exercise.
Here is how to perform proper position
- Position your legs shoulder-width apart.
- Position your feet so they point slightly outward 20 to 30 degrees.
- Flex the hips and knees.
- keep the weight over the ankles with a slight forward lean in the trunks
- Grip and steady the bar with your hands about the same distance apart as your feet
Here is how to perform proper techniques
- Straighten your legs and lift the bar off the squat rack pins
- Lower your body to 90 degrees of knee flexion (thighs parallel to the floor)
- Pause, then slowly press your feet into the ground, as this will cause you to return to the starting position.
- Repeat the process for 8 – 12 repetitions.
Here are essential tips to avoid common mistakes
- Avoid having your heels come off of the floor.
- Have the shoulders aligned with the knees and feet.
- Keep the shoulders back, with a natural arch in the lower back and the head and neck in a neutral position.
- Inhale as you lower your body and exhale as you press upward.
Note: The bar should be low enough on the squat rack so that you have to crouch slightly to get under it so that the bar lifts off the pins when you are standing straight up.
Squats are a significant starting point to build a powerful physique, but you need more than squats to make massive legs.
- Dumbbell Step-up
- Calf Raises,
- Leg Press
- Plank Leg Lifts
- Box Jumps
- Stability Ball Knee Tucks
- Leg Curls
- Leg Extensions
- Farmer’s Carry
Incorporate leg exercises into a proven workout program, use various compound exercises, isolated exercises, and exercises on a different leg part. The legs produce most of your blood, account for most of your body mass, and determine your hormones (testosterone and HGH). Therefore, if you are to build a powerful physique, you must train your legs!
There are different squats you can perform to build a powerful physique and train your legs.
Here is a list of the squat exercises:
- Barbell (or dumbbell) squat
- Front squat
- Hack squat
- Leg press
- Zercher Squat
The standard bodybuilding movement is the free-weight barbell squat. A barbell is rested on the upper back and picked up to begin the exercise, typically using a pronated (“palms down”) grip.
Front squats are done with a barbell held in front of the body, resting on the front deltoids, and picked up from the rack using a clean grip (also called “suitcase” or “clean” grip).
The hack squat targets the quadriceps and hamstrings. this is a seated leg-extension-like movement where you use a bench instead of an extension mechanism, and your hips are not locked while supporting your upper body on a bench behind you. Some people hold on to the bench behind them, others use a power rack, and probably some other people hold on to whatever is available.
Leg presses are done by taking a shoulder-width stance with your back against the side of the machine and bending the knees until they touch the chest. If you put them lower (or incline) than that, you can do “partial reps,” which target the mid-lower section of the quads.
The Zerthe leg press is like the hack squat, though typically, you put your feet much higher than your hips, and there’s usually a pad where your back can rest (unlike the hack squat). The Zercher squat is a barbell front squat wherein you hold the weight in your arms in the crooks of your elbows instead. It is thought to make the exercise more challenging by balancing against gravity and your whole upper body.
Two other leg exercises are the sissy squat and stiff-legged deadlift. The sissy squat targets the quadriceps and is done by facing away from a high pulley with a D-handle attached to it, then you extend your legs back as if you were doing a reverse lunge while keeping your torso upright, so there’s no bending of the knees.
The stiff-legged deadlift is a hamstring and lower back exercise where you stand upright and keep your legs nearly completely straight as you bend forward from the waist until you feel a stretch on your hamstrings. You can use dumbbells to support your upper body or even grip onto something as low as possible to touch the floor.
The bottom line is, there are many types of squats, and some are more effective or easier for certain people than others. So try different ones if you feel like one works better than the others, but don’t expect results by doing exercises “wrong” because you can squat wrong even with your feet together.
How to cause muscle hypertrophy
Many trainees focus on the beach muscles: chest, biceps, and abdominal muscles. Leg development has taken a back seat to the beach body muscles. Developing the legs seems to be less and less of a priority, as evidenced by legions of these social media posts. Nothing looks ridiculous than an individual whose arms are larger than their legs. Legs are the foundation of the body.
Functionality, the ability to jump, change pace, and change directions, is essential in nearly all sports. The quadriceps muscles are involved in the knee’s extension and are used in jumping-type motions. Also, the quadriceps function as a decelerator for changing speed and direction and to prevent falling when landing. The quadriceps muscles include the rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius, all of which attach to the patella.
The quadriceps should be 25 to 35 percent stronger than the hamstring muscles, the knee flexors. This is because the hamstring muscles are antagonists to the quadriceps muscles at the knee. This muscle group is highly involved in acceleration activities, and we commonly refer to them as the running muscle. The group comprises the biceps femoris, semimembranosus, and semitendinosus, which all originate on the ischial tuberosity of the pelvic bone.
The semitendinosus and semimembranosus insert on the tibia. In contrast, one head of the biceps femoris inserts on the head of the fibula and lateral tibial condyle, with the other head of the biceps femoris inserting on the femur. By knowing this difference, we see that if we maintain internal rotation throughout the range of motion, we will bring the origin and insertion of the semimembranosus and semitendinosus more in line with each other. Maintaining external rotation will cause the emphasis to be placed on the bicep femoris.
You can cause muscle hypertrophy by increasing the intensity and duration of training through increased volume and decreased rest time. In addition, the increased volume and reduced rest time will force the muscle to use adenosine triphosphate and creatine phosphate (ATP and CP) as energy sources. Finally, ATP and CP use the fast-twitch muscles to increase storage capacity, which leads to muscle hypertrophy.
Which muscle group generates the most power and burns the most body fat?
The legs create more power and burn more body fat than any other muscle group because they are the largest muscle group. It should also come as no surprise that enormous volume is the decisive factor with power and energy. The legs are also responsible for creating blood cells, hormones, and other chemical reactions that promote power and muscle growth.
What are the three most basic lifts to create a powerful physique?
1. The deadlift is an essential lift because it works almost every muscle in the body and allows you to lift a massive amount of weight in a short amount of time, which is the definition of power. The world record for the deadlift is 1104 pounds.
2. The squat is the second most crucial lift for the same reasons. Also, it works with every muscle in the lower body and allows you to lift a massive amount of weight in a short amount of time. The world record for the squat is 1157 pounds.
3. The bench press is the third most crucial lift for the same reasons the squat and deadlift are number one and two. It works with every muscle in the upper body and allows you to lift a massive amount of weight in a short amount of time. Subsequently, the world record for the bench press is 770 pounds without equipment and 1105 with equipment.
Last word on how to build a more powerful physique and train your legs.
If you want to build a more powerful physique, squats are your best friend. So let’s get down to the nitty-gritty on how they work and what you need for them to be effective. Squats can help increase muscle mass by working out multiple muscles at once. According to Dr. Eric Serrano of Bodybuilding.com, “squats are one of the most important exercises that anyone can do.” So what advice would you give people who find it difficult? Comment below with your thoughts!