🔥4 most effective exercises to add muscle mass to your legs🔥
✔️1. Squats: Muscles targeted: Quadriceps and Glutes. Not effective for Hamstrings.
✔️2. Deadlifts( Sumo or conventional) : Muscles targeted: Glutes and Hamstrings.
✔️3. Stiff leg deadlifts: Muscles targeted: Primarily Hamstrings & effective as well for targeting glutes to some extent.
✔️4. Leg press: Muscles targeted: Quadriceps, you can really go heavy on this one without much stress on your lower back.
⭕Benefits of doing these: No matter how much leg extensions and lunges you do, you won't be able to grow your legs if you are missing on these main lifts. These are essential as you can really go heavy on this & can increase intensity over the time which ultimately leads to more growth.
⭕Another benefit is while doing any of these lifts you can target multiple muscle at the same time. More muscles are recruited at the same time to generate more force which causes more muscle damage and generates more tension on the muscles which causes more growth. As we know muscle damage and muscle tension are main mechanisms which drive muscle growth. So doing these regularly can really help you to grow your weak legs.
⭕Doing more of these compound lifts also burns more calories, that is another added benefit to all those seeking to lose weight.
📝My recommendation on how to Program?
☑️Squats and deadlifts are more fatiguing in nature, so it is always a good idea to do these separately in separate sessions. You can do squats, leg presses and isolation quads work in one session & deadlifts, stiff leg and isolation posterior leg work in another session on different day. Train smart and grow your legs!
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