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How To Build Big Legs Fast – This Routine Will Make Your Legs Massive

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The legs are one of the most important parts of your body when it comes to building a great physique. They are probably the most important muscle group to hone and develop. If you want to know how to build strong legs then you need to understand the muscles that make up the leg. When you think about it the legs are literally half the body and by knowing the muscles that make up the leg you will know what part of your leg you should feel the contractions in when you are doing your leg exercises. Furthermore, knowing this will greatly improve your mind to muscle connection when performing any exercise and that will result in more muscle gains.

The Legsleg anatomy

There are 5 main muscle groups in your legs which include the quads, hamstrings, glutes, adductors and calves. The quads are at the front of your legs and it has 4 individual muscle groups hence the name quads. The hamstrings and glutes (essentially your buttocks) are at the back of your legs and both contain 3 muscle groups. The adductors are the least known muscle group in your legs and they are on the inside of your hip where the pubis is containing 5 muscle groups. Lastly, the calves are at the back of your lower legs and it contains only 2 muscle groups.


Now that you understand what muscles make up the legs here is a brilliant routine for you to try that will hit your quads, hamstrings, glutes, adductors and calves ensuring that your legs become massive, but remember you must also have good nutrition and around 7-8 hours of sleep every night to allow the muscle to repair/grow bigger. Ensure you choose the right weight to use when performing these exercises so that you actually feel the legs working or else you’re just wasting your time.

Legs are the hardest and most tiring muscle group to train simply because it’s literally half your body unlike when your hitting chest and tri’s or back and bi’s. If you’re someone who is needing that extra boost of energy for your leg day after a long days work then taking a pre workout will give you the motivation to go and kill your leg day no matter how tired you may be: Click Here To Be Fully Energized For Your Next Leg Day

Leg Extension

The leg extension works your quads and is a great starter for your leg routine as it gets blood pumping into your quads to get it ready for what’s to come. Remember to maintain a neutral spine (head straight) and hold on to the handles. Use a lighter weight for this movement as its just a warm-up.

4 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

leg extensions

Stiff Leg Deadlifts

This exercise works the glutes/hamstrings and is also just to get blood pumping into those areas to ensure your legs are warmed up for what’s to come. Start by standing with your feet shoulder width apart. Grab the bar and bring it up to your hip ensuring you maintain a straight back at all times to prevent lower back injury. Use a lighter weight for this last warm-up movement.

4 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

stiff leg deadlift

Front Squats

Now onto the real sets. The front squat primarily works your quads and upper back so it is great for quad development/quad strength. It also works the adductors, glutes and hamstrings. Place the barbell on your clavicle and find the right distance between your feet as it’s different for everyone and ensure you squeeze your glutes when you are coming back up.

3 Sets 8-10 Reps

2 Minute Rest Inbetween Each Set

front squat

Walking Lunges

The walking lunges works your quads, hamstrings, glutes and calves. So first your gonna go grab some dumbbells and keep a neutral spine the whole time during the movement. Step forward and bring your knee down to a 90 degree angle making sure your other knee touches the ground before you take your next step, continue this for the rest of the exercise.

3 Sets 10-12 Reps

2 Minute Rest Inbetween Each Set

walking lunges

Deadlifts

Once again the king of compound movements and the greatest strength exercise. The deadlift works your lats, lower back, abs, glutes, hamstrings and calves. Your feet need to be shoulder width apart and your shins need to be close to the bar. Place your hands on the bar just outside of your feet and ensure you keep it even on both sides (use the lines on the bar as a guideline). MAKE SURE your starting posture is you sitting back in to it with your bum stuck out, chest out, shoulders held back and head up. This will help you keep a neutral spine throughout the whole motion. Now drive through your legs first and not your back if you don’t want to injure yourself.

3 Sets 8-10 Reps

2 Minute Rest Inbetween Each Set

deadlift

Calf Raises (Optional)

This exercise is optional. Grab a pair of dumbbells or place a bar behind your back in the squat position and extend up with your heel until it is fully off the floor then come back down slowly. If you really want to know how to grow your calves properly: Read This Article Here

5 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

standing barbell calf raise

Do this routine once every 4 days to get a completely developed pair of legs. If you have any other suggestions for great leg exercises please feel free to leave a comment below.

10 thoughts on “How To Build Big Legs Fast – This Routine Will Make Your Legs Massive

  1. I liked the post. It was informative and made a case for focusing on the legs – you can’t go anywhere without them. I personally have had difficulty getting my calves to grow – I think I’ve tried everything. You did not mention full squats – don’t you believe in them? Do you have any thoughts on the Olympic lifts? Can they help with leg development?

    1. If you want your calves to grow you will have to train them with very high intensity at least 2-3 times a week. Squats and deadlifts are very similar, since your are already doing the front squat in this routine I didn’t add in the normal squats. Squats are one of the best exercises out there and I definitely believe in them. With Olympic lifting that is completely different as that is more of an explosive type of movement and won’t add as much mass to your legs as bodybuilding routines.

  2. Great post my friend, very accurate and full of info on how to build big legs. I love the way that you have broken it up to into 5 exercises to perform. A sterling job mate and this I am sure will be of great benefit to many people.

  3. Hi, and thanks for sharing this exercise routine with me.
    I like to exercise but I have to admit that I am also a bit lazy especially when it comes to the sort of training you talk about in this post. I looked at the Front Squats and it looked difficult for me. I am not sure if I could even do such an exercise.
    I noticed something you said; “Ensure you choose the right weight to use when performing these exercises or else your legs will not grow”.

    How do I know that I am choosing the right weight?

    Tove

    1. Believe in yourself Tove, just start with the bar and work your way up from there. You will know that you’re choosing the right weight when you can do 8-10 reps for 3 sets with perfect form.

  4. This is fantastic.
    I love your posts.
    When I was in the Army, it was once said to me that my friends had seen fatter legs hanging out of a nest!
    Excellent post on how to build big legs

  5. Wow, two types of deadlifts AND squats? This routine is no joke. You seem to be a big advocate of front squats. Do you think they are better for overall leg development, or do you just prefer to hit the quads more?

    1. Haha if you want to grow your legs you have to work them hard. I love the normal squats not just the front squats, but for quad development the front squats are definitely more superior.

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