Dani Borges explains how certain attitudes can help you gain muscle mass in the region
Wednesday, for many people, is famous leg day (leg day) in the gym. For others, almost every day is the time to work the lower limbs. But, after all, is your leg workout really effective? Or is it possible to extract more and accelerate muscle development?
It is not uncommon to find people who put a lot of effort into their leg day and, even so, fail to have a satisfactory result. For this reason, Dani Borges, who in addition to being a WBFF Pro fitness athlete, also has a bachelor’s degree in physical education and nutrition, has separated eight tips for improving leg training. Watch:
1) Evolve in the technique of the exercises
For Dani it is very important to evolve in the technique of performing the exercises. “Work on body awareness and good execution before you load up. This makes more of a difference than just gaining weight,” she says.
2) Use the training variables to your advantage
“It’s worth training periods with less load and more repetitions, use and abuse of cadences (slow, moderate, fast) and periods with more load and fewer repetitions, for example. Variation is everything,” he explains.
3) Train your legs three times a week
“To emphasize the quadriceps, for example, do more exercises for this muscle on leg days. If you do six exercises in your set, at least four of them should be more focused on the leg,” advises the physical educator.
4) Specific exercises make a difference
“Using and abusing exercises that cause a lot of quadriceps: squats, leg presses, lunges, lunges, step backs, extension chairs and hacks,” emphasizes the athlete.
5) Be present in your training
“Focus on the muscle you are working on, do it calmly and focus on the muscle you are working on. If you play, as if it were the workout of your life,” advises Dani.
6) Gradually increase the loads
“Don’t be afraid to train. Train hard both in terms of load (intensity) and endurance / muscle fatigue. Always train until failure, so that you quit training without being able to do even one more repetition. if he had just arrived at the gym.Moreover, even by increasing the load, the execution technique should always be in the first place and you should never perform an exercise with a greater load than you can bear and end up damaging the execution movement , causing failure of the technical movement and, consequently, getting injured, “he explains.
7) Get out of your comfort zone
“You have to push and feel like you are there to work that muscle. There is no point in sabotaging yourself and stopping when the leg starts to sag, burn and hurt. This is the time to push even harder. And don’t stop repetition or training.” , says the coach
8) Take care of your food
“Do you want to develop more leg muscles? So you have to eat right. Increase your consumption mainly of carbohydrates. Proteins and fats must also be adequate. Have a personalized plan for you, counting your daily calorie intake, how much you spend and adequate to yours. routine and training. This will make the difference. Remembering that for a mass gaining strategy you have to consume more calories than you spend “, concludes Dani, who is also a nutritionist.
Source: Terra
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