7 Tips To Transform Your Thinner Legs
If you cannot develop your legs, do not just blame the genetic. It has good back but it does not explain everything. Instead, be attentive to your workouts, because something could be wrong.
Every bodybuilding practitioner knows that it is impossible to ignore the training of the legs. Moreover, it is so anchored in the manners of the sports halls, that it has become an unavoidable rule.
Some guys can spend hours and hours doing squats or lift of the ground without seeing any muscular gain. And for these guys, seeing that all their efforts are reduced to zero can be as confusing as it is exasperating.
So, if you do not want to be in the same situation as them, read the tips below. You should be able to finally transform your slender legs.
1 – You always reproduce the same exercises
Bringing change, coherent and consistent, is essential to continue to grow and to develop the muscles. The longer a person has trained, the more frequently he needs to change things. One important thing to remember is that the term “change” goes far beyond the exercise selection.
Changing things, it’s not just adopting another type of squats or changing the number of repetitions, it’s also varying techniques and rest periods.
Thus, this will make each workout unique and different from the previous one.
2 – You are not strong enough yet
You must have heard some people complain about their legs, “strong but not muscular”. But before using this excuse, you must first agree on what the term “leg strength” exactly means.
Legs are strong when they manage to carry 2 times your weight to the squat and 2.5 times to the lift of the ground. If you already get this program and your legs are still lean, you simply do not have good genetics. Nevertheless, we do not see so many people doing this kind of exercises with thin legs.
So, if you are a guy of about 70 kg, you complain of having chicken legs but you cannot lift 140 kg to the squat rack, so it’s time to concentrate on the strength rather than mass. For if you have not succeeded in gaining more muscles, you have to think about changing your strategy.
3 – You train with heavy loads
Sometimes you will grow to the maximum to become more massive and heavy. But, do not do it all the time. If your goal is to gain in volume, take off the idea that you should load the maximum of weight to the lift of the ground.
Numerous studies have shown that combining weak loads with a high number of repetitions helps to develop the legs muscles. For 3 weeks, try to do as many repetitions as possible with light loads. Then, recover for 1 week before resuming training, heavier this time. Each cycle must build both strength and muscle while stimulating the body and the nervous system.
4 – You try to make it too much
Previously, we have seen that you need to think about diversifying your training programs. But, two exercises are to be preserved at all costs. These are the squats and the lift of the ground.
Alternating squats and lift of the ground should be the keystone of every leg workout. Properly doing different kinds of squats and lifts is the best way to become more muscular. In summary, as long as you do not master these exercises properly, there is no need to add more. The risk is that you disperse too much without it really being effective.
On the other hand, on the day when you become a master in the execution of squats and lift of the ground, you can very well add another exercise. This can help break the routine and bring some fancy to your sessions. But, do not forget that once your body becomes accustomed, you will have to find something else in order to keep moving forward.
5 – You do too much cardio
Doing enough cardio is a good thing, especially if you do not want to be breathless every time you take the stairs. But, if by doing cardio, you’re thinking of gaining in volume, you’re on the wrong track. For, running like a marathon runner will not necessarily help you build muscle where you want.
If your goal is to gain in volume, then you should concentrate on strength training and do a minimum of cardio. Too much cardio leads to a catabolic state where the body begins to draw energy into the muscles.
6 – You do not consume enough carbohydrates
The term “carbohydrate” should be used with caution in sports halls. It is true that if you want to lose a few pounds and lower your fat percentage, it is better to limit your carbohydrate intake. On the other hand, if you are trying to gain volume, it is better to consume carbohydrates, such as those you can find in sweet potatoes, for example.
Carbohydrates are essential to building muscle. They allow you to be more efficient, reach a higher level while helping with recovery. To continue to grow and become massive, you have to feed the machine. Certainly, you take a bit of fat but also a bunch of muscles.
7 – Your muscles are not under tension for a long time
Your muscles need attention and it is even truer when they obstinately refuse to grow.
When you work your leg muscles, focusing on the number of repetitions can be disappointing. Doing 6 repetitions of squats can take 30 seconds but count about 6 seconds for 6 calf raises. This is referred to as time under tension.
Generally, if you want to build strength, you should look for a time span of 20 seconds. For volume and hypertrophy, this should take 40 seconds against 60 seconds for muscular endurance. So, you should need 20 calf raises to get this time under tension.