Take and use the secret bodybuilding technique that will pump up large and prominent quads. Many athletes focus on the upper body, training it harder. As a result, there is an imbalance in the development of the muscles of the top and bottom. If this is not so scary for amateurs, then competitive bodybuilders can lose in results. Within the framework of this article, the secret method of training steel thighs in bodybuilding will be considered.
Thigh muscle training program
According to this training system, you need to train your legs twice a week. The best option would be Wednesday and Saturday. Moreover, both classes should be heavy, and they differ in the number of repetitions in sets. In each lesson, eight sets should be performed. On the first day, each of them should have 12 repetitions, and on the second, 8.
There are seven training days during the week and one for recovery. This program is primarily designed for competitive athletes. Here's a split workout chart:
- Day 1 - biceps, chest and back muscles.
- Day 2 - traps, triceps and shoulder girdle.
- Day 3 - abs and leg muscles.
- Day 4 - biceps, back and chest muscles.
- Day 5 - traps, triceps and shoulder girdle.
- Day 6 - abs and leg muscles.
Now let's look at those exercises that are aimed at developing the legs.
Deadlift on straight legs
This exercise works the hamstrings. This is a very difficult movement and you should start with it. The deadlift style is Romanian (the back should always be straight).
Lying Leg Curl
Also a very effective movement for the hamstrings. When performing it, you should keep a second pause in the shortened position. Also, when it is performed, the muscles of the buttocks are actively involved in the work.
Seated Leg Curl
This movement is the third in the complex for pumping the biceps of the thigh. Thanks to its implementation, you can achieve powerful muscle pumping.
Bending the knees
A special simulator is required to perform this movement. It completes the hamstring training very effectively.
Hack squats
This is the first movement aimed at developing the quadriceps. It is advisable to carry out a ten-minute stretching before starting to perform it. Also, remember to stretch your muscles after each set. Start with a couple of warm-up sets and then four workouts.
Leg press
Before pressing, you can only do one warm-up set, and then four workers.
Extensions
Many athletes needlessly underestimate the importance of extensions for muscle development. Thanks to them, you can use those parts of the quadriceps that work little in other movements. Do three or four sets of 15-20 reps each.
In conclusion, there are a few more recommendations that will make your practice more effective. This primarily concerns stretching. This will not only reduce your risk of injury, but also increase your range of motion in most exercises. Squats are one of the most effective leg development movements and should not be ignored.
Secrets of hip training in this video from Sean Rodin:
