Stair-climbing can help build leg muscle.
The legs are often neglected in weight training programs. However, a strong, powerful set of legs is an impressive feature of a well-toned physique. Muscular-looking legs not only look good, but they make the rest of your body much stronger. Results do not come easy, but they can be achieved with a proper diet, rest and hard work.
Rest & Nutrition for Muscle-building1.
Sleep at least seven hours per day as an adult. Sleep provides energy and helps repair your muscles.2.
Eat six small meals a day instead of three large ones. Consume more calories per day than you burn. Eat big to get big.3.
Eat a well-balanced diet consisting of protein, carbohydrates and fruits and vegetables. Avoid as much processed food as possible.4.
Eat at least one and a half times your weight in grams of protein per day. Protein repairs and helps your muscles grow.
Leg Muscle-building Exercises1.
Perform compound exercises such as squats, dead lifts and leg presses. They incorporate multiple muscles in the legs at once.2.
Use heavy weight when performing leg exercises. Choose the heaviest weight you can manage and still keep good form.3.
Exercise your legs no more than twice per week. This allows time for your muscles to repair and grow.
- Free weights
- Leg press machine
- Drink plenty of water during the day and during your workouts.
- Always warm up before weight training.
- Perform an exercise until you fatigue to determine the number of reps you need to do. Aim to do three sets of each exercise per workout.