Nothing can dim the light which shines from within
Are you working your legs hard but you just aren’t putting on the size you want to? Do your quads look more like tri’s? You’re putting in the time and exercise but the size just isn’t coming on. I’m going to lay out some exercises you can do that will hopefully add some muscle onto those legs.
Our legs are made up of 3 main areas; the quads (upper front of the legs), hamstrings (the upper back of the legs) and the calfs (the lower back of the legs).
The quads as the name says are a group of four muscles; the rectus femoris, vastus lateralis, vastus medialis and the vastus intermedius. The vastus intermedius lays under the rectus femoris. The rectus femoris is the one that is positioned at the front of the leg and the vastus lateralis is on the outside of the leg. These two are probably the ones that are noticed when looking at the quads, in a sense it’s what gives our legs that muscular look.
The hamstrings are made up of 3 muscles; the bicep femoris, the semimembranosus and the semitendinosus. You could almost say it’s made up of four muscles since the bicep femoris has two heads (bi-cep). Strong hamstring muscles are what gives you that outer curve to the back of the upper leg.
Lastly we have the calf muscles also comprised of 3 muscles; the soleus and the gastrocnemius which sits on either side of the soleus.
You now know more about the muscles of the legs, maybe more than you want to know. Don’t worry though, that’s it for anatomy.
It’s time to shock the body, time to mix it up and get the legs growing. These exercises are going to suck the life out of you but it’s worth it when you see the results. Let’s start.
Medicine ball jump squats: Basically we are taking the jump squat and adding some weight to it by holding a medicine ball while doing the jump squats. This exercise will give you explosiveness in the legs and the added weight will help in increasing strength and muscle size. Hold the ball close to your body while doing this, and be sure to get your thighs parallel to the ground when squatting, if you can. When jumping, be as explosive as you can.
Step Ups: Using a box or something sturdy that puts your thigh above your hip when your foot is on it, holding dumbbells you are going to drive down with the heel of the foot on the box and lift your body up so your other leg is hanging. If you can, use a weight that allows you to be fatigued when you do 10 of these per leg.
Weighted calf raises: Using a 4 x 4, or 2 x 4 piece of wood, stand on it with your ball of your foot close to the edge allowing the heel to drop. Holding a dumbbell in the hand on the same side as the foot you are going to exercise, and holding onto something with the other hand for stability, lower the heel for the starting point. Now raise the heel so you are up on the ball of your foot. Raise your heel as high as you can. Repeat about 10 – 12 times than repeat on the other foot.
That’s it. Pretty simple isn’t it. Adding the weight to the exercises will help in the process of gaining muscle strength and size. Along with getting adequate sleep, eating well you should notice some nice results. Give yourself a couple or three days rest between this leg workout. If you are an advanced athlete try doing 3 – 4 sets. If a beginner, stick to 2 sets.
Try it. Do it until your legs are shaking and feel like rubber. Than you can thank me.
Yours in health,