You can call it beefing up, getting huge or muscle hypertrophy, but it all means the same thing. Muscular hypertrophy is the muscular enlargement that results from training, according to the National Strength and Conditioning Association. This muscle growth is primarily due to the increase in cross-sectional area of the existing muscle fibers. To beef up your legs you will need to train hard, and stay consistent. There is no way of knowing exactly how long it will take, but with proper training, recovery time and a good diet, you can increase your leg size.
Split up your workout and train your legs alone. You can do a two-day split where you alternate upper- and lower-body training. Or you can choose a three- or four-day split and train your legs one or two times each week.
Warm up for five to 10 minutes before doing any weight training. You can do five minutes of cardio at a moderate intensity, then progress to warm-up sets of exercises such as squats, leg presses or lunges. Do these warm-up sets with light weight and do about 15 to 20 reps.
Start your workout with basic, multijoint exercises. These exercises will allow you to lift heavy, and are great for adding muscle mass. For example, you can include a barbell back squat, deadlifts, barbell front squat and split squats.
Train single-joint motions after your heavy, multijoint exercises. These are auxiliary exercises that will hit the muscles in your legs, one at at time. You can include leg extensions, any type of leg curl and different variations of calf raises.
Perform three to six sets of six to 12 reps for each exercise to focus on increasing muscle size. Rest 30 to 90 seconds between each set so you can give 100 percent effort to each set and exercise.
- Resistance training equipment
- Keep track of your workouts in a journal or notebook. Chart when you work out, and exercises, sets, reps and resistance used.
- Change your workouts every four to eight weeks to keep your muscles growing, and avoid boredom.
- Beginners should start with two or three sets of eight to 12 reps, then gradually increase the weight and sets performed.
- Stretch your legs after every workout.
- Don't always increase the weight and stop at six reps. Muscle mass can be better achieved by alternating workloads, and sometimes doing six, eight, 10 or 12 reps.
- Don't start with the maximum amount of sets and reps recommended if you are new to hypertrophy training. You are more likely to have severe muscle soreness or injury.
- Don't train if you are still sore from your previous leg workout. Allow your body to heal so your muscles can grow.
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