If you naively believe that in order to get volume in your arms, you only need to pump them up, then you are very mistaken. No matter how strange it may sound, to pump up your arms, you need to pump up your legs. So why pump your legs? Let's find out!
We present compelling arguments that will change your opinion.
- Testosterone production. This hormone accelerates the growth of body muscles. Leg exercises activate its production, because more muscles are involved.
- Maintaining proportions. There is no need to divide the body into parts; it only works integrally and harmoniously. If something develops in it, then everything else should too. When balance is not maintained, then, at a minimum, pumped up shoulders will look funny against the backdrop of thin legs. At the most, a failure of the body’s systems may occur and the likelihood of injury will increase. Only an integrated approach will give high-quality results. Imbalance fight!
- Height = mass. +1 cm of volume in the arms, this is approximately + 4 kg of muscle mass gained. As you understand, it is impossible to gain such mass using your arms alone. And in this case, leg training will help, which will take on the gain of kg for the lower extremities.
- Fatigue. Now we are talking about tired hands that do not have time to recover. To do this, they need time that can be easily spent usefully, pumping their legs. The legs get more tired during training, but only then will it be comprehensive.
- Heart health. Did you know that leg muscles provide good blood circulation to the heart? And in connection with this, the whole body works like a clock. Conclusion: keep your legs toned to stay healthy.
Also, leg training will help you stay young and active. We have all noticed old people who have difficulty moving and walking. All from the neglect of the body and, first of all, the legs. Do not do it this way. Untrained legs are the first step towards old age. Take the example of athletes. They ask why it’s simply not worth pumping your legs. Everyone has strong and trained legs, which immediately catches your eye. Every athlete, no matter what sport he plays, devotes time to pumping up his legs.
Why is it important to pump your legs?
How often do we see beginners in our gyms who, with frantic persistence from workout to workout, only do biceps curls with dumbbells and bench presses. Their slightly more experienced comrades already realize the need to train their backs and deltoids, but most still forget about their legs.
And in vain! Now you will find out why. The legs are the largest and strongest muscle group in the human body. And this is where most of the benefits of their training come from.
For walking and developing legs, we need good shoes, especially for our children; rubber shoes for children are exactly the type of footwear that will allow our kids to develop faster.
Pay attention!
Nature has created us in such a way that our body always strives to maintain balance in everything. And therefore, in a person with large, strong legs, all other muscles will strive for the same thing, which will make them grow better. If you want big arms, pump up your legs, no matter how paradoxical it may sound.
It is widely believed that exercise that involves working large muscle groups promotes the production of anabolic growth hormones. And squats with a barbell on the shoulders are just such an exercise. And if this is really the case, then why not use such a trick?
Also, due to the fact that the legs are the largest muscle group, our body spends the greatest amount of energy on their training. This is important for people who want to burn excess fat. By the way, after heavy strength training, the fat burning process continues for several more days, while after running or aerobics, fat burning stops after just a few hours.
The more massive our legs are, the lower the center of gravity of our body shifts. Firstly, it increases our strength potential, since only standing on a solid foundation can we lift large weights. Secondly, a low center of gravity makes us more stable, which is important in all sports.
Exercising the leg muscles helps blood circulation and improves the overall health of the body.
And finally, we can’t help but say that broad shoulders and back, big arms and a massive chest look simply funny on thin legs.
I hope this article has given you an idea of why leg training is so important. Good luck!
Source: https://footballx.ru/life/pochemu-vazhno-kachat-nogi.html
Shake your legs!
Many bodybuilders find it much more difficult to pump up their legs than any other part of the body. However, this is not surprising. After all, most of you probably start your workout with bench presses or biceps curls.
Of course, it’s the chest and biceps that catch your eye first! But the leg muscles are not so “ostentatious”, and it is very difficult to train them. So it turns out that their turn comes when you are already pretty tired. Personally, pumping up my legs wasn’t easy for me either.
And not only because I didn’t do them in the first year. The thing is that my legs are long, and the muscles on them are also long. For Lee Priest, for example, it’s easier to “give” himself powerful legs because, you know, he has them shorter.
It is important!
For us long-legged people, in order to gain the same “mass,” we need to struggle long and hard under the barbell. But in the end, the win is always ours!
To tell the truth, in the first year of training I didn’t pay attention to my legs at all. “I collected tops,” that is, I “pumped” only my arms and chest. But I soon realized: you can’t do without working your legs, if, of course, you want to compete – and win. And I wanted this like no one else! Many people are afraid or lazy to work on their legs. And they constantly come up with “oh, “My knees hurt” or “I have bad genetics.”
Imagine, I once tried to convince myself of this! I didn't like training my legs at all. It took years before I realized that working out any part of the body can be fun if you really want to achieve results. And when you achieve it, you get even more pleasure! Want some tips for training your quads? Then learn while I live.
Take it as an axiom: the legs must be worked super hard, with deadly intensity. On the other hand, keep in mind: you can’t go “to failure” in every workout.
Train your legs on the first day of your split, immediately after your rest day.
You are mentally ready for hard work, your muscles are well stocked with glycogen - so why not take on the most difficult, and, most likely, the most “lagging” part of the body?
Here is an example of a successful combination of two training principles: priority and split system. Find the pattern that works best for you. Experiment with exercises, their order, sets, repetitions.
Please note: the quadriceps need a “shock” in almost every workout. Variety is the most important “component” of leg training. Don't literally follow someone else's program until you're sure it's right for you.
Interesting: How to pump up triceps at home
At one time, Franco Colombo “pumped up” a huge mass with a lot of repetitions. But I had a completely different approach. You may have read somewhere that bodybuilder so-and-so doesn’t do squats at all.
Show me this bodybuilder! I sincerely doubt that without squats, anyone “pumped up” at least some quadriceps.
Heavy squats to parallel are a vital necessity! Otherwise, it is simply impossible to “make” the mass, shape and relief of your legs!
Helpful advice!
Moreover, squats load not only the legs, but also the buttocks and lower back. Since squats have always been difficult for me, I chose “superior partners” for myself. People like Ken Waller, for example. He was fantastically strong in this exercise, and I always tried to “catch up” with him.
It is important to train with someone who is stronger than you: the spirit of competition is the greatest engine of progress. Squats with a barbell on your shoulders provide a powerful load on the buttocks. Some bodybuilders should not “grow” this part of the body. Personally, I often did front squats as a substitute.
In this version, it is more difficult to maintain balance, but the main work is done by the quadriceps - with minimal participation of the buttocks and lower back.
Some of the modern pros train their legs once a week. I'm not sure if this pattern is suitable for beginners or advanced bodybuilders. During my golden years, I worked my quads three times a week, but alternated between hard, moderate, and easy workouts.
Constant heavy training overloads the joints, but if you work easy all the time, you won’t build high-quality “mass.” One of my favorite (and killer) variations of squats is with partial reps on a bench press machine. The downward movement is “cut” by three quarters, and the upward movement by one.
That is, you don’t reach the top point and work only on the middle segment. This “modification” gives an incredible “burn” - far beyond the limits of regular squats.
A little about leg position. Place your feet shoulder-width apart, toes slightly turned out - this is the safest position. On the hack, leg press, horizontal squat, and Smith machine, you can (to a certain extent) experiment with leg positioning.
With a change in position, the area of the main load also changes. But do not overdo it, otherwise there is a risk of injuring the knee joint. I notice that many bodybuilders place weight on their knee joints at the top point - giving their quadriceps a break.
Pay attention!
Even 25 years ago we knew: this cannot be done! Try doing leg extensions at least once before squats to fatigue your quads. The first two sets of squats will seem terribly heavy to you, and the weight will seem to double.
But I guarantee: efficiency will also double!
Information from the magazine “Strength and Beauty”
Source: https://ffactor.ru/08/kachaj-nogi/
Why leg training is considered the hardest
If you don’t pay the proper amount of attention to your lower limbs, and work only on your biceps or abdominal muscles, then your figure gradually becomes unbalanced. That is, there is a violation in the proportions of the body, which leads to completely non-aesthetic disharmony.
Even highly experienced athletes always find time to improve and supplement their usual techniques for working the leg muscles. Such workouts can rightfully be considered the most energy-intensive, which is why they are simply ideal for those who want to lose excess weight.
For representatives of the fairer sex, it is especially important to think about the technique of correctly performing exercises of this kind. The fact is that slender legs with toned muscles on the buttocks are not only beautiful, but also very attractive.
But every woman wants to please herself and men.
Leg workout is the hardest
Why do you need to work your legs?
The upper half of the thighs is considered the most voluminous muscle of the human body, which is why it is, as it were, the basis, the basis for proper and effective training of other muscles. It contains the main strength indicators. That is why experts strongly recommend including leg training in any activity.
Why do you need to work your legs!!!Important!!!
Are there any specifics to leg training?
Yes, before starting each workout you should do a warm-up and “warm up” the muscles of the lower extremities.
Tip: Stretching before exercise
Sprint
There is nothing better than sprinting. You shouldn’t be overzealous, because no one needs marathon races. It is enough just to find a path, say, in a forest or park area, because then you will have to make some effort to climb a hill or run around a tree.
The legs will work during each of the strength exercises, but it is the passive connection during the load that will give an almost imperceptible effect on the development of the leg muscles. A set of isolation exercises can help here. Then the legs will develop evenly and more proportionally. It is necessary that every muscle works during training.
True, you need to regulate the weights and try not to overwork, otherwise this can lead to injury.
Sprint
The Importance of Squats
The central exercise for pumping up the legs should be called squats with a barbell. This is the so-called base. Squats tone absolutely all the leg muscles, so neglecting them is detrimental. They are an essential part of your leg training plan. But performing a squat correctly will be more difficult than it seems. Here you need to pay attention to technique.
Interesting: What can you pump up with dumbbells?
Importance of Squats Conclusion:
It is not as important to chase maximum weight as the correctness of all movements performed during training is important.
This is how you can significantly reduce the risk of injury by getting the maximum benefit from each of the sessions. Then the legs will be strong, resilient and in perfect harmony with the rest of the body.
At the same time, a leg injury can take a person out of a rut for a long time, so you need to be wary of this, treating the training of the lower body very responsibly.
The hardest workout is leg training!
Source: https://www.xn——6kcbaaw4bkbc8afo1d7d7d.xn--p1ai/pochemu-trenirovka-nog-schitaetsya-samoj-tyazhyoloj
Is it dangerous to squat with a barbell?
If the squat technique is performed correctly, then the harm is much less than performing the leg press incorrectly in the simulator. While doing squats, you need to feel constant tension in the muscles of your legs and core at the same time. The first movement in squats must be performed with the pelvis moving back and during squats the knees should not go beyond the toes.
In a simple way, so that everyone can understand, to perform the ideal squat technique, imagine how you sit down on the “push” :). Breathing plays an important role in this case; it is forbidden to hold it from A to Z of the exercise; when squatting, inhale while relaxing; when lifting, exhale with effort.
To avoid harm to the lower back, the back must be flat, but without arching of the lower back, otherwise, with a large weight, microdisplacement of the vertebrae and pinching of nerve endings may occur. It is always better when using weights over 60 kg. use an athletic belt, and for girls this rule starts at 40 kg.
Do you want big hands? Shake your legs!
It's no secret that beginners spend approximately 50% - 60% on their hands during training in the gym. While the arms are only 15% - 20% of the total muscle mass of the body.
Typically, such an imbalance in the training process results in the first couple of months. Then the arms simply stop growing. Guys start doing 4-5 exercises for the biceps and the same amount for the triceps, thinking that their arms aren’t growing because there’s not enough exercise. They pump them 2-3 times a week, but it still doesn’t do any good.
Is this a familiar picture?
Everything seems to be logical.
If you want a muscle to get bigger, you need to train it. But it’s not that simple.
To begin with, I’ll tell you that to grow arm muscles, two exercises a week for biceps and the same amount for triceps are quite enough.
So , why pump your legs?
Firstly , training the lower body is more conducive to testosterone production. Since such exercises involve more muscle groups. And the more testosterone in your body, the more prerequisites for muscle growth.
Secondly , our body is a single whole. And he strives to maintain certain proportions. If there is a large difference in development between the arms and legs, the arms simply stop growing.
Thirdly , to add 1 cm in your biceps you need to gain an average of 4 kg of muscle mass. But gaining this mass using your hands alone is unrealistic.
Fourthly , by doing too many exercises on your arms, you simply do not allow them to recover. There is such a nuance here that arm training does not take as much effort as exercises on the legs and back.
Therefore, by pumping only your arms, you will not feel severe general fatigue. And this creates the illusion that you haven't worked your biceps and triceps enough. This is dangerous because you start training them even harder without giving them time to rest.
Hence the conclusion - stop forcing your hands! There is no point in pumping your biceps while standing with a barbell, then immediately sitting with dumbbells, then sideways, doggy style, then some other way... Better instead, do squats with a barbell, or do deadlifts.
Source: https://sports-in.ru/khochesh-bolshie-ruki-kachay-nogi/
Tips from the professionals
In most cases, professionals advise paying special attention to leg training for both men and women. Such training has a positive effect on hormonal levels and consumes a decent amount of calories. At the same time, given the size of the leg muscles, they respond quite well to loads, but also require enough time to recover.
Alexander Kodzoev, bodybuilder
A well-known bodybuilder in Russia, who also works as a trainer, points out the need to include leg exercises in the training plan. In his opinion, if you don’t train your legs, the rest of your body will respond worse to the load. He prefers heavy exercises aimed at developing both major and smaller muscles at the same time.
Shaun T, coach
The author of a number of home training methods, Shaun T, always pays attention to the leg muscles in the programs he creates. He points out the need to train the legs, the benefits of such exercises for the whole body, recovery processes and metabolism. He takes this fact into account when drawing up training programs.
Bob Harper, coach
Another author specializing in homeschooling. He believes that men need to pay special attention to leg training, since such exercises have a beneficial effect on hormonal levels and metabolism. In his opinion, it is impossible to build an athletic figure without giving enough influence to the lower body. When training at home, you can also give your legs sufficient load by selecting the right exercises, combining them with training the rest of the body.
