To obtain bigger thighs, you need to work all three of the main muscle groups that comprise the leg. The leg is made up of the quadriceps or thigh muscles , the thigh “bicep” muscle tissue on the back of the leg and the calve muscular tissues in the lower leg. A great leg training regime will target all 3.
Legs can account for up to two thirds of the body weight of a person. The majority of your leg is pure muscle, contrasting with the core torso that's full of lighter organs and air.. The leg muscle tissues are used to working hard as they carry round a significant load all day and so getting them to grow is often hard!
There are whole courses dedicated to the topic of training legs. One book, Keys to the Inner Universe by Mr Universe Bill Pearl, contains fifty pages dedicated to thighs only!
The Squat
The all round principal exercise for building leg muscles and for creating superior thighs will be the squat. Considered the most demanding physical exercises, it's avoided by numerous newbie and part time weight lifters. Squats are often executed with barbells or with equipment such as the Smith machine which can be safer if less efficient.
Generally, squats are executed with a weight bearing barbell resting over the shoulders of the lifter. The lifter could also hold weight in front of them, although this becomes impractical with heavier weight. Squats tend to be carried out flat-footed but several exercises require the lifter to raise their ankles from the floor during the lift. Throughout a squat, the legs must never lock out as this will take all the weight of the exercise from the legs, which defeats the purpose of the Squat and reduces exercise intensity!
To determine how far it's best to bend during a squat – how low you go - you can put a bench underneath you: if you make contact with the bench, you have gone low enough. You can also go so low that your butt makes contact with your heels. The lower you go, the more efficient the squat. The gap between your feet: how broad the gap between them is, will establish whether or not you work inner, outer or upper thigh muscles.
To develop better thighs, your exercise routine should contain several types of squats. A great regime should include 3 sets of 10 repetitions.
Barbell Squat – with an Olympic bar loaded with the specified weight and a squat rack, squat down until your thighs are parallel to the floor. If you are able to achieve over ten repetitions, boost the weight on the bar.
Barbell Squat Wide Stance – elevate your heels and spread your legs wide. Squat using your knees pointing out to the side. Although slightly cumbersome, this workout is an essential inner thigh workout.
Hack Squat – as before, raise your heels. When using the barbell held behind your posterior, squat until the weights on the bar almost make contact with the ground.
Leg Presses
Leg Press Machine – using the same spacing between your feet on this machine as in the barbell squats mentioned above will determine whether or not you work the inner, outer or upper thigh muscles.
Decline Leg Press Machine – as above, the spacing between your feet determines which muscles are employed in the workout. As a bonus, the gluteus maximus (buttocks) are targeted by decline leg press when you squat deeply enough.
Leg Extension Machine
The leg extension machine will work the outer, inner and lower thighs.
Thigh Curls
If the gym does not have a dedicated thigh curl apparatus , a cable-and-pulley machine with ankle straps can be used to carry out curls that use the thigh “bicep” and hamstring muscle mass.
Adductor and Abductor Machines
These widespread machines, popular with female weightlifters, will enlarge the hip flexor and inner thighs respectively. The amount of expansion of these muscle groups contributes greatly to the overall look of the thighs. If these machines aren’t within your exercise room, a cable-and-pulley machine can replace it.
Dumbbell Lunges
This workout will develop the gluteus as well as the rear thigh muscles. It also helps develop overall flexibility, especially in the hips.
Building better thighs is demanding but any serious body building regime absolutely must include leg exercises.
I hope you enjoyed this article, if so why not check out my report on Great exercises for the chest muscles http://www.thebiggestmuscles.com
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