Big legs give you explosive jump power and strength.
Building strong legs improves your jump height and makes daily task such as climbing a flight of stairs less challenging. A treadmill workout provides cardio benefits and helps to strengthen your legs and glutes. However, exercising with weights provides more resistance to your muscles than cardio, which helps enlarge your muscles. Weight training takes the cake for building muscles and increasing your metabolism long-term, while burning calories on the treadmill is the best way to drop weight.
How It Works
To gain significant size in your legs, you should induce muscle hypertrophy. This is the process of increasing the size of your muscles by creating micro-tears through weight training. As these tiny fibers are repaired, your body creates more muscle fibers to compensate for the damage. In the long-term, this results in muscle gain, so long as you continue to challenge your leg muscles with more weight as they develop muscle mass.
Exercises for Colossal Legs
Building strong legs is challenging; your legs are made up of the quadriceps, hamstring, glutes and calf muscles. All these muscles need a good workout to grow strong. Therefore, you should mix up the exercises you perform to engage each muscle group. Compound exercises such as squats strengthen your quadriceps, glutes and hamstrings. Another effective exercise for these muscle groups is the deadlift. For your calf muscles, perform single or double-leg calf raises.
Rules of Engaging Muscles
To effectively enlarge your leg muscles, aim for six to 12 repetitions in three to six sets, according to the American Council on Exercise. Use weights heavy enough to make completing the last few repetitions difficult. The goal is to cause muscle fatigue through weight training. Rest at least two days after working with weights and keep the workout sessions to a maximum of three per week.
Keeping the Fat Off
Although running on a treadmill doesn't help you build muscle mass, it reduces the presence of visceral fat in your body. The Centers for Disease Control and Prevention recommends 150 minutes of moderate exercise, such as brisk walking. On the other hand, for a fast-paced and effective workout you can try high-intensity interval training two or three times a week. Do this by increasing the treadmill speed to a fast pace for 30 seconds and then drop to a light jog for 60 seconds. Continue to alternate between a fast tempo and moderate tempo for 20 to 30 minutes. To maintain a low-body fat percentage, combine your weight training and cardio training into a full-body exercise routine