A lot of people usually focus on building upper body strength and end up forgetting about their lower body strength. Your legs have the strongest muscles in your body however, you still have to exercise and build more muscle in order to have a well-balanced body.
There are various reasons as to why you are supposed to exercise your legs. Well, to be honest this normally depends on an individual as it’s not a “do or die” situation. However, if you normally work out on a regular basis or planning to do so, you are required to build muscle on your legs to prevent injuries. Yes, that’s right! Working out involves a lot of body movement and lifting of weights therefore you need to ensure that all your body parts are in synch with one another. In addition to this, you will also enable your legs to be strong and efficiently support your body weight throughout all your activities.
It takes about 3 months to properly build muscle on your leg and see impressive results. However, it is important to note that this will only be possible if you work out on a consistent basis. You are required to do exercises that are consist of a good level of intensity to see an improvement within this short period of time.
You should also understand that not everyone is built the same therefore for some it may take a shorter time and for some it may take a longer time. This is because all our bodies react differently to the strength- training stimulus we take them through. There are several factors that come into play when we exercise our bodies which includes age, hormones, body type and even gender.
It is easier for you to gain muscle on your leg if you are younger as compared to someone who is older. This is because you still have a lot of fast- twitch muscle fibers which enable the muscles on your leg to grow more rapidly as compared to the older generation. Without doubt, this usually plays a big role when it comes to muscle growth as it allows you to gain up to 2lbs of muscle per month. Therefore, you will be able to gain a significant amount of muscle on your leg by the third month especially if you work out consistently.
What you should do to effectively build muscle on your leg within 3 months
You must eat protein
Building muscle on your leg usually involves a lot more than just exercising your legs on a routine basis. Yes, that’s right! The first thing that you should do is make sure that you eat properly and foods that will help you to build muscle easily. This includes foods that contain protein. You are required to take protein because it helps to give your body energy and rebuild the worn-out muscle tissues on your leg. One simple hack that you can use is by eating protein bars before and after your workout.
The reason we have suggested protein bars is because they are good, on the go snacks that are affordable and have high protein content. However, remember that you are supposed to buy protein bars that are highly nutritious, gluten- free and low in sugar. Working out your legs regularly can be really intense and will lead to wear and tear on your leg muscles. That’s why you are required to constantly take protein to repair your leg muscles. You should also remember that you have to keep on eating real foods that have high protein content and minimize on calorie intake.
However, it is important to note that you are not required to take excessive protein, especially after you work out, as it may lead to kidney damage. Therefore, you should be careful about this as well.
You should have a set routine that involves sets and repetitions
Building muscle needs a lot of consistency in your workouts otherwise you may not be able to achieve your set goals soon enough. You are required to have a set routine which involves a specific number of sets and repetitions to gain each time you work out. To be honest, it may be a bit difficult to know the required number of reps especially for beginners. However, this should not be a reason to panic as we live in times of technology.
There are several workout apps such as the Nike Training club that can guide you on exactly what to do to effectively build muscle on your leg. This app is also available both on Apple store and Play store and its free of charge which makes it readily available to everyone. However, it is advisable that you start with 2 sets of about 8 repetitions for each exercise to have an effective workout from the word go!
Once your legs start to get stronger, you’ll notice that your workouts will start to feel easier. This is now the point that you are required to add the number of sets and repetitions in your exercises so that you challenge your leg muscles. Without doubt, challenging your leg muscles by carrying heavy weights leads to muscle rebuild and strength because it stimulates the protein synthesis in your leg. In addition to this, lifting weights also increases muscle hypertrophy which enables the muscle in your leg to get bigger in response to your exercises.
Below is a summary of how you should carry out your exercises throughout the three months.
Sets and repetitions
You should focus on conditioning your leg muscle so that it can be able to endure the exercises. You should do 2 sets of 13 reps for each exercise. This should be accompanied by rest periods of 30- 60 seconds.
At this point you are supposed to focus on adding muscle mass on your leg. You are required to lift weights using your legs and do 3 set of between 7 to 13 reps for each exercise. This should be accompanied by rest periods of 60 seconds.
You are supposed to add on the weights that you were doing during the second month and do 3 sets of 6 reps for each exercise. In addition to this, you are supposed to add 20-minute sprint intervals in order to increase intensity and 30 seconds rest for recovery.
As you have seen, it only takes about 3 months to build the muscles in your leg. However, you should remember that all this doesn’t really come in a silver platter. You are required to eat foods that are high in nutrition and protein. The protein consists of amino acids that provide your body with energy and helps to rebuild the worn-out muscle tissues on your leg. In addition to this, you are required to be consistent in your workouts to see results within this period.
Does consistent running build muscle on my leg?
Yes, running builds muscle on your leg after some time. However, this depends on the type of runs that you usually do daily. You will build muscle especially if you do short sprints up a hill. Jogging for long distances on the other hand, will result to lean muscles on your leg.
Am I supposed to do leg extensions to build muscle on my leg?
Yes, it is very necessary to do this exercise if you want to build muscle on your leg. It is actually more effective than exercises such as squats and deadlifts.