The coach reveals how some simple attitudes can favor the increase in muscle mass of the lower limbs
One of the main goals of those who join the gym is to get their legs back early. Lower limb training, by the way, is usually a favorite of the female audience. Among men, however, this popularity is not that great.
But it is worth remembering that in addition to the aesthetic gain provided by defined legs, strengthening this muscle also increases the production of testosterone and other hormones. Something essential for muscle mass gain in general. This is why knowing how to gain legs is so important.
In this way, with the help of the physical educator Leandro Gemello, we’ve separated seven valuable tips to help you gain legs in the gym safely, efficiently, and quickly. Watch:
How to gain legs in the gym
1. Treat your legs as a priority. “When you think you can build your legs faster, you have to put the emphasis on them, which means you should work out that muscle group at least twice a week,” advises Twin.
2. Do your best on each set. “It is important to always train hard, that is, lead the training to failure. This can become dangerous in a free squat and without the guidance of a professional. But, on machines that have more safety, try to fail,” said advises. .
3. Vary the types of exercises. “Speaking of machines, in leg training, machines and free training are important – combine both present in your training,” says the coach.
4. Don’t forget the muscles. “Remember to train every region you can, ie quads, hamstrings and adductors, calves and glutes,” comments Twin.
5. To raise the legs, strengthen the buttocks. “The glute training gives a very interesting result, even in men (I could already see the resistance of my students during the glute training), so train the buttocks! Especially the abductors of the thighs, which will work the middle glute and minimum and will give a relaxed buttock sensation. In addition to hip flexion, for example: four supports or pelvic elevation, which project the buttock backwards, “he explains.
6. Periodize your legs well. “There is no need to stimulate all of the aforementioned regions in all workouts. You can, in one week, pay more attention to the hindquarters and, in the other, to the adductors,” says the professor.
7. Use advanced techniques. “Don’t forget advanced training techniques. One or two per workout is a good number,” he advises.
Also, the ideal is to always seek the help and follow-up of a properly trained professional to help you gain legs in the gym. “In the last few years of work, I have found that few people have bad leg genetics, most of them train badly,” concludes Twin.
+The best content in your email for free. Choose your favorite Earth Newsletter. Click here!
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
