Focusing on the lower limbs can also improve trunk hypertrophy; understand
Bulking your legs in the gym is a constant quest, especially for women who practice bodybuilding. But, whether due to laziness or lack of information, some people don’t like training their legs.
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Especially men, who appreciate more the increase in muscle mass in the upper limbs, such as arms, chest and back. However, this reluctance to perform thigh, calf and butt exercises can be costly.
The first of all, obviously, is the aesthetic damage that this will cause to the bodywork. Developing the upper parts of the muscles and ignoring the lower parts will cause obvious disharmony in the physique. As well as generating an imbalance of strength. “For aesthetic purposes, the top is completely disproportionate. The negative effects that can occur are detrimental to mobility, posture and even back pain,” says the personal trainer, Marcio Lui.
Leg training can increase testosterone levels in the body
But what some perhaps don’t know is that training your legs correctly can also improve the results of other muscles, with an increase in testosterone in the body. “Heavy leg training” is what chemist, physical educator and IFBB professional athlete, Renato Cariani, recommends it to people who want to increase hormone levels naturally.
According to the advice that the professional usually gives on his YouTube channel, factors such as physical exhaustion, high energy requirements and micro-damages to the fibers in large quantities are responsible for the increase in hormone production during leg training. “Your body forces its physiological functions responsible for testosterone production to produce more testosterone,” he explains.
Personal Márcio Lui also believes that training the lower limbs can help the development of other muscle groups. “By maintaining a high level of these hormones in the body, training of the lower limbs contributes to the results of the upper limbs,” explains the specialist.
Tips for improving training
Now it’s time to find out how to make your legs thicker. For those who have already convinced themselves of the importance of including specific training for the lower limbs in their routine, there are some ways to optimize gains. You can train once or twice a week. Dedicate one day to exercises only for the quadriceps and another for the hamstrings. Or combine leg training with some light muscle training. The important thing is to carefully analyze the individuality and objectives of each person.
The best solution, in this case, is to ask an expert in physical education for help. He will be able to correctly analyze and guide each individual, so that the results are rapid and safe. “Everything will depend on the training volume and the exercises chosen. With the higher training volume we can’t just focus on the muscles, we have to think about the joints. That’s why we have to choose the exercises carefully and know how to divide them into the right days”, explains Lui.
According to the expert, the main exercises for those who want to thicken their legs are the basic ones, such as free squats, leg presses, rigid squats and chair extensions. “Exercises that have great activation of the muscle fibers and are perfect for those who want to completely tone their legs”, he explains.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
