How to Build Bigger Legs and Prevent?Injury

Leg day can be extremely daunting since it’s very taxing and may make people nauseous. This is because legs are very big muscles that use up a lot of energy and blood. And so it would be a good idea to have a 4-day break after leg day when it’s just so intense. But then leg day should not be skipped as these are one of the most used parts of the body. Also, because of the size of the muscles, legs burn a lot of body fat.

Oftentimes people would settle for leg exercise machines that are less effective due to intimidation. But because of this, many people are not developing their legs well and so they must transition to back squats. They should start practicing the exercise more often as it’s much more effective at building muscle. But then to do this, you need to put aside your ego and lift lighter weight so you can focus on good form. Aside from the back squat, there’s also the front squat, deadlift, and Bulgarian split stance, and lunge exercises that are most effective. With these, you don’t need to put in as much effort to build muscle because they are just that effective.

In doing these exercises, you need to do a full range of motion to recruit the most muscle fibers. Also, a full range of motion builds strength throughout that range instead of just a part of it. And so the range of motion is needed to ensure that you have proper form throughout the exercise. If you don’t go for a full range of motion, going heavier may injure the needed muscles that were not developed because of the limited range. So people should get low with squats to also develop their hamstrings and calves. It’s okay to carry much less weight with a more full range of motion as this aids in building more muscle and prevents the risk of injury.

Some people do not work out legs frequently even when its workload capacity is the biggest. But then, you will need to be less intense with workouts for you to be able to work legs more frequently. And so you can spread your leg workout and be more effective doing the easy workouts weekly. Because of the lessened fatigue, you will be better with the form and will learn how to do the exercise properly. This is because by practicing more frequently, the nerves also connect to the muscles much better which improves the response.

However, if your body doesn’t have the materials to build with, it cannot build your leg muscles bigger. And so it’s important to know your TDEE so you can eat a little above this and build muscle. Here, people shouldn’t be too afraid of getting fat from excess calories as legs need so much to build. Protein is vital to building muscle as this is the building macronutrient, unlike carbohydrates and fats that are for energy. And so people have to eat 1 gram of protein per pound of bodyweight or lean body weight if you’re obese.

Source: Mind Pump