When thinking about quadriceps training a chill always runs down your back, because real leg training is exhausting and exhausting. We prove that you can pump your legs for fun!
All the guys want to know how to quickly pump up his legs to his quadriceps and calves admired! However, after getting the long-awaited knowledge, not everyone is in a hurry to do it. Sometimes they want to skip leg exercises (squats and lunges), if only because they require a lot of energy.
But that's exactly the point!
Real leg training is exhausting and exhausting. That's probably why many people avoid working on their legs and devote all their attention to the bench press and biceps. But the training of legs is the most important, because legs are the foundation of the body. And it's just impossible to build a house without a solid foundation.
In addition, if the leg muscles are growing, it means that the other parts of the body are also growing. If you are more relaxed about working with weights, it is better to consider, for example, circuit training, here we will talk about building powerful legs.
Briefly about the anatomy of the legs
This block will focus primarily on the quadriceps (Quadriceps = Quadriceps), and their complex muscular structure. The quadriceps muscle occupies the entire anterior and partially lateral surface of the thigh. It consists of four heads:
- Straight muscle.
- Intermediate broad
- Medial wide
- Lateral wide
Each of the heads has a different beginning, but coming to the knee area, they all pass into a common tendon that covers the patella and attaches to the tuberosity of the tibia.
Thigh rectus muscle
The rectus femoris muscle is the longest of all the muscle heads. It occupies the front surface of the thigh. It runs downward and transitions into a narrow tendon that is part of the common quadriceps muscle tendon. Upon reaching the tibia, the tendon attaches to the tibial tuberosity.
Medial Thigh Broad Muscle
The medial broad muscle of the thigh (lat. Musculus vastus medialis) occupies the anteromedial surface of the lower half of the thigh. The muscle originates from the medial lip of the rough line of the femur and, heading downward, passes into the broad tendon, which is partly entwined with the broad tendon along with the rectus muscle and partly attached to the medial edge of the patella, forming the medial patellar support ligament.
The bundles that make up the muscle are thus directed obliquely from top to bottom and from inside to front.
Lateral Thigh Broad Muscle
The lateral thigh broad muscle (lat. M.vastus lateralis) occupies almost the entire anterolateral surface of the thigh.
It is somewhat covered from above by the broad fascia muscle and from the front by the straight thigh muscle. The muscle starts from the greater trochanter, intervertebral line and the lateral lip of the broad femoral line.
Downward the muscle passes into the broad tendon, which is part of the common quadriceps tendon and is involved in the formation of the lateral patellar tendon.
Intermediate Thigh Muscle
The intermediate thigh broad muscle (lat. M.vastus intermedius) is located on the anterior surface of the thigh between the medial and lateral broad muscles, directly below the straight thigh muscle.
It is the weakest of the other heads. It begins on the anterior surface of the thigh bone - from the intertrochanteric line and, heading downward, passes (almost half of its length) into a broad tendon, which in the distal part joins the straight thigh muscle tendon, passing into the common tendon of the quadriceps muscle.
How to look good in the frame
If we analyze photos of men in social networks, we'll see that very few people are good at posing. Most often men prefer just to stand straight in front of the camera. Others, on the contrary, in every possible way demonstrate their relaxation, which further emphasizes their insecurity at this moment. And before we go directly to the possible poses, it's worth paying attention to the basics of male posing. For this occasion, the most natural poses look best, and the simpler they are, the better.
How to look cool?
To create such an image there is no need to flex all your muscles and emphasize your brutality in every way. Best of all, the masculinity is emphasized by confidence. And the facial expression should be calm. Regardless of the location of the model should not forget about the posture. Without a straight back to look cool will not work.
Is it necessary to smile in the photo?
The guy in the photo can and even should smile. And let someone be satisfied with the principle "men do not cry," but what does a smile have to do with it? Even if you don't want to portray unrestrained merriment, you can just slightly expand your mouth line. But even the complete absence of a smile will be better than a strained artificial grimace.
Masculinity
To best emphasize the masculine figure - broad shoulders and muscles, standing so that the shoulders look at the camera, but the hips are slightly turned to the side, just a couple of degrees.
Confident gaze
To make your gaze look confident you should look in the direction in which your face is turned. If the gaze is turned to the side, it will create the illusion of embarrassment or flirtation. This is rarely appropriate for a man's image.
Not standing for a long time in one pose
At the photo shoot a man will have to work: to change postures, facial expressions, emotions, head turns. The photographer will catch the best shots. If you need to make several shots in one pose, the man will be asked to freeze, or to take the desired position.
Listening to the photographer
Do not expect the photographer to point out every step of the model, but the tips will still be sound. The opinion of a professional should not be neglected. Only the joint work of the model and the photographer can ensure a cool result.
♥ ON THE THEME: How to create a painterly picture from a photo for free at AI Portraits.
Want to pump up your legs fast? Work out to the point of failure.
And now let's figure out how you can quickly pump your legs for a man (and of course a girl too!) in the gym, and what bodybuilding methods are better to use for this.
We are all different. Some have genetically large thighs, they can work out at half strength and still have great legs. And some will have to work up a sweat pumping their legs. After squatting you'll feel like you've been run over by a train. But often, in spite of all the effort, you don't see much growth. So what's the problem?
Forced reps
Many people perform shoulder or chest approaches to total exhaustion every workout, but cannot cope with the same load on the legs. Why does this happen? Forced reps are what will help you pump your legs fast. And yes, this applies to squats in the gym as well.
Synopsis. In forced reps, unlike negative reps, the partner's assistance in the concentric phase should be minimal. The help only begins when the lifter is no longer able to perform the reps with the selected weight cleanly. In fact, the partner reduces the weight, thus allowing a longer set. There should be no more than 1-2 forced reps in one set and there should be no more than 2-3 such sets per workout.
Before you take the barbell and start squatting, it is necessary to warm up well.
Obazalnaya warm-up
We recommend a cycling warm-up, an elliptical, or intense treadmill work for at least 8-10 minutes. Work at a moderate pace, just enough to break a sweat. Immediately afterward, take 10 minutes to stretch.
Remember: stretch not only the quadriceps, but also all the muscles of the legs and lower back. To complete the warm-up, do 2-3 sets of 20, 18, 15 reps of leg curls in the exerciser.
Don't push yourself, on the last approach of the warm-up you should be fully ready for hard work. Check: your back is firmly pressed against the backrest, your hips are pressed against the seat. And most importantly, additionally strain your quadriceps. If you think this is too much for a warm-up, don't worry, it's the right thing to do.
Now you're ready to start exercising your legs.
The leg workout is the most difficult and energy-consuming one, and it is the one that loads the whole body to the maximum, allowing you to create the basis for building up the overall musculature.
Paying proper attention to exercises on the lower part, you are guaranteed to avoid the most common imbalance - developed body and thin legs.
Agree, such a ridiculous picture will not add confidence, but relief and strong legs - what you need for the image of a strong man.
The presence of flaws3
Naturally, the fact that women's legs should be perfectly smooth and skip depilation is impossible in any case, regardless of the time of year. What about the other points, which women often consider minuses, it is often they can be a clear advantage in the eyes of a man.
Now we are talking about bruises, birthmarks or scratches. So, no matter how paradoxical it would sound, bruises and scratches in the eyes of this man look very sexy. They are often irrefutable proof that he sees the legs of this "naughty girl. And who of men does not like this type of women.
As for moles, they are perceived by members of the stronger sex as a zest that makes their owners unique. So the mole is also a kind of female trademark.
Basic workout for the legs
Using the following complex from professional trainer, Dionisis Tsakalidis, as an example, let's break down the basics.
- Squats with barbell. Warm-up 15-20 reps with working weight.
- Squats with barbell. 12-15 reps.
- Press with legs. 3 sets of 10 repetitions.
- Bench press leg curls. 3 sets of 12-15 repetitions.
- Gakk squats. 3 approaches of 12-15 repetitions.
- Squats with barbell. 2 approaches of 15-20 reps.
Squat to pump up your legs fast
Most people find squats hard to do. This exercise only from the outside seems easy: just bend your legs, squat down, and then straighten up. But it's not that easy.
Before you start with serious weights, start with lighter weights, enough for resistance, in order to master the correct technique. For example, a weight of 60 kg you will feel, but at the same time it is manageable.
Squats with a barbell.
Your goal is not just to lift the weight to quickly pump up your legs, it is important to concentrate on lifting at the expense of your hips. Once you get the hang of the technique, you can think about the weights. Doing it right is the key to muscle growth and getting your legs pumped up fast.
Best exercises: Gakk squats and leg presses
Gakk squats are another great exercise that perfectly loads the outer part of the quadriceps and quickly pumps the leg muscles to an impressive size. If you do it right, you won't leave your upper body without work either.
By changing the position of the feet, you can work all parts of the thigh. Make sure to push the weight with your heels, not your toes. The emphasis in this exercise is all on leg extension, and the strength is in straightening the knees, not in pushing with the hips. You will feel the difference.
Gakk squat
Throughout the exercise, your back and hips should be pressed firmly against the machine. If this is neglected, you can pinch your sciatic nerve, which you will likely never fully heal. When working on your quads, always concentrate on what you're doing. At the top point, try pushing your heels into the platform. However, don't overdo it.
The leg press is also great for quickly pumping up and increasing leg volume. But it does not mean that you will become super strong.
The whole point is in the technique: lower the weight until the pelvis does not start to come off the seat. The pelvis shouldn't come off, so finish the movement up to that point. When pushing the weight up, try to do it with your heels, as Georg Gackenschmidt has bequeathed.
Always change the position of your feet when doing this. Push with your feet and never cross your arms over your chest to help your legs. If you can't perform the exercise correctly with the chosen weight, it's better to muffle your pride and take a smaller weight. And when you get used to the technique, you can already work with any, even huge weights.
Pressing the legs
Preparing for a photo session
Careful planning of any event increases the chances of its success. Before the photo shoot, too, it is worth talking to the photographer and the guy about some points.
Choosing a location
There are quite a few locations that can be the basis for a photo shoot. No one is forcing you to lock yourself in a studio. It can be a park, a cafe, an office or a house. The list is limited only by your imagination. The main thing is to make the guy feel as comfortable as possible in this place
The choice of style for the shooting
And in this matter the number of options is truly endless. For example, classic portrait photography can be arranged not only in the studio, but also outdoors. The season will only add spice. Evening and night shoots are popular, but in any case in portrait photography the scenery is secondary. For young men, a popular fashion shoot with an emphasis on a stylish closet may be appropriate. Photoset in the style of "thrash" with ripped jeans, heavy boots and sloppy shirts will suit rebels. Garages and abandoned workshops could be the scene for such a shoot. And a photo shoot in the style of "military" implies military clothing and even weapons.
The choice of clothing and props
It is worth carefully considering the image of the guy. Clothing is especially important if you need to create a certain image. In preparation, you can choose as many variants of outfits of different styles as possible, so that then there was something to choose from. Clothing can even suggest the nature of future photos. Comfortable clothes will help the guy to loosen up. It is worth paying attention to props. Many items can emphasize the inner world of a man: a bottle of cognac, a cigar, a guitar, a mobile gadget.
Get acquainted with the photographer
If the photographer is a stranger before the moment of cooperation, it is better to discuss with him all the nuances, agree on the rules and discuss the options for shooting. Perhaps the subject is afraid of certain angles and wants to emphasize something certain about himself. A trusting relationship with the photographer helps to loosen up. A specialist has to be a bit of a psychologist to learn more about the person he has to work with.
The right attitude
This point is important both for the guy himself and for the organizer. It is worth understanding that even an hour and a half of shooting will make everyone tired. The man should understand what he is going for, to calm down and trust the photographer. In most cases, everyone is happy with the result.
♥ ON TOPIC: How to take cool black and white photos on your iPhone: tips and best apps.
Getting your legs pumped up with lunges and extensions in the trainer
Leg extensions are a useful leg exercise, both in the warm-up and to work during the main workout. Since this exercise is geared to growth, you must be extremely careful. It seems simple, but many athletes are burned out on it. Straighten the entire leg from the quadriceps to the calves.
Straightening your legs in the trainer
How you do this is another important question. The extension is done by straining the quadriceps, but also try to pull the feet up at the same time. Make sure your back is tight against the seat and your hips don't come off.
And of course don't ignore lunges if you want to build up your leg muscles quickly. You will be surprised, but many people do this exercise incorrectly.
When performed correctly, a clear line of not only the quadriceps, but also the biceps of the thigh, also improves the shape of the buttocks, which is especially important for girls.
Optional leg workout
Let's sum up all our thoughts on the subject in a final complex:
- Barbell squats, 6 approaches: 15, 15, 12, 10, to failure, to failure.
- Deep barbell squats, 3 sets: 15, 12, 10 times.
- Front dumbbell lunges, 3 sets: 18, 15, 12 times.
- Lunges with barbell, 4 sets: 40-60 reps per leg.
- Leg straightenings in trainer 3 sets: 18, 15, 12 times.
Programm - how to pump up legs fast
Squats with barbell
- 6 approaches of 15, 15, 12, 10, to failure, to failure reps
- Body part: Quadriceps Equipment: Barbell
Deep squats with barbell
- 3 sets of 15, 12, 10 repetitions
- Body part: Quadriceps Equipment: Barbell
Recommendation: If necessary, the exercise can be replaced by the "Leg Press".
Lunges with dumbbells forward
- 3 sets of 18, 15, 12 repetitions
- Body part: Quadriceps Equipment: Dumbbells
Lunges with barbell
- 4 sets of 40-60 reps per leg
- Body part: Quadriceps Equipment: Barbell
Leg straighteners
- 3 sets of 18, 15, 12 repetitions
- Body part: Quadriceps Equipment: Training machine
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With these exercises and proper technique, you can quickly build up your leg muscles to the size you want. Load your quadriceps harder than any other part of your body. How you work will determine whether you stand out from the crowd, or stay like everyone else!
How fast can you pump up your legs? Although your muscles will tone up in the first few weeks, you need at least a month for tangible results. After 3-4 weeks, change your training program to a more challenging one to increase muscle hypertrophy.
Even if you feel that your skinny legs do not lend themselves to working out - we can help you find a solution. On our site you will always find workouts for any purpose, which will be interesting to both beginners of bodybuilding, and experienced athletes.
In conclusion - a charge of motivation from Stanislav Lindover - his heavy leg workout with 210 kg barbell squats for the maximum number of repetitions.
Sports nutrition products such as protein, creatine, gainer, arginine, BCAA, and amino acids can help speed up the process of gaining muscle mass. These supplements are specially designed for athletes and fitness-active people of different levels of fitness. Such preparations are completely safe and their effectiveness has already been proven.
Medical Explanation4
As in many other cases, long legs are quite realistic to attract men's eyes, precisely because they are a sign of health, along with excellent appearance. This is the opinion of Viren Swami, a renowned medical expert.
Our compatriot Vitaly Alexandrovich Kopylov, a doctor who heads a well-known medical laboratory, agrees with him as well. In his opinion, the shape of the legs, in general, and the shape of the shins, hips and feet in particular, directly indicates the level of health of the owner.
X-shaped legs with the toes apart indicate a diseased liver, pancreas or intestine. Why would a man in such a case have a "bile" spouse.
Saber-shaped feet suggest stomach and duodenal problems. Again, the wife is an ulcer.
"O"-shaped feet with the toes pointing inward suggest obvious problems with the genitourinary system. And if such a spouse will not "ulcerate," then difficulties with childbirth may well take place.
