< strong>How important are your legs?
70% of the human body’s muscle mass is located in your legs. Your legs are the basis of almost all movements and the source of strength for the whole body. Your legs can do many magical things. In life, the sports field and strong lower limbs will make you outstanding!
How to build bigger and stronger thighs with 8 tips from the famous training website poliquingroup
1. Full squat = strong thighs< /p>
Full squats have more benefits than partial squats (1/4 squats), including better knee joint function, better muscle coordination, and better muscle strength for athletes.
There is a classic study that compared 10 weeks of full front squat (full front squat), full back squat (full back squat) and 1/4 squat training. The results found that full front squat, full back squat, etc. Full squat training increases maximum muscle strength by 25 to 30%. However, the isometric contraction and explosive performance of the 1/4 squat have declined.
Because 1/4 squats can squat heavier weights than full squats (because the joint range of motion is smaller), putting a heavy weight on the back may causeCauses the posture collapse of the thoracic spine (the spinal posture runs away).
Comparatively, the full squat cannot carry such a heavy weight, so it is safer, allows the spine to have better control, and gives the entire lower body more neuromuscular stimulation (stimulating more motor units) ).
2. Single-leg training
Although one-leg squat The weight will be lighter, but the combined weight of the two sides of a single-legged squat will be heavier than an ordinary double-legged squat. The relatively stronger pair will be greater than a double-legged squat and can produce more benefits.
Unilateral training can prevent imbalances between limb muscles.
Studies have shown that single-leg training in American football and track and field athletes stimulates the gluteal and other lower body muscles more than bi-foot training.
Interestingly, single-leg training produced a higher testosterone response (testosterone response), indicating that it caused higher intensity and muscle adaptation.
3. Increase training volume
Multiple groups of training can increase muscle growth by 40% compared to 1 group of training. It is recommended to train in 4 to 6 groups. Better than 2~3 groups.
More heavy weight training will help increase maximum muscle strength. One study found that after 10 weeks of training, 8 sets of squats were performed, and the subjects’ 1RM increased by 37 kilograms. The subject's 1RM increased by 22 kg in the 4 groups of squat training, and improved by 17 kg in the 1 group.
4. Training for explosive weightlifting
Explosive training, e.g. Olympic weightlifting can maximize the power generated by the lower body and transfer it to the barbell through the whole body, and recruits high-threshold motor units to the extreme.
Some literature shows that using power cleans to push and clean is beneficial to athletes’ performance.The most effective weightlifting movements, these movements train the explosive power of the posterior chain (including the lower back, buttocks and hamstring muscles), which can improve the conversion of muscle strength and muscle mass into explosive performance on the sports field.
5. Deadlift
The deadlift teaches people to move more easily and gracefully in their daily lives. It is also a great exercise for training the buttocks and lower body muscles.
The deadlift can simply be used as a maximum strength training movement. The maximum weight can recruit high-threshold motor units. It is easier to master the key movements than squats. You can get Greater hypertrophy. And it doesn’t require a squat rack or someone to protect you.
When training to increase muscle mass, use the maximum weight to activate satellite cells (satellite cells, which can proliferate and regenerate muscle in response to muscle damage). This is the key to becoming stronger. Those who are born with more satellite cells have the potential to become stronger than the average person.
For muscle hypertrophy, training to exhaustion can activate synthetic muscle signals after exercise and produce muscle hypertrophy.
6. You want to have a better-looking Leg lines? Faster speed? Jump higher?
Training your hamstrings is the answer to these questions
Compared with squats Stiff-leg deadlifts and leg curls are a great combination for training the hamstrings. Lunges train adduction and the long head of the biceps femoris, while sumo deadlifts train the hamstrings. Adductors.
For the training of leg hook, it is recommended to use three different angles of foot positions (foot positions), one set with toes inward (feet inward), one set with normal angle, and one set with toes outward, for 4 Group 4-6 times.
7. Use isometric contraction
< p>Isometric contraction produces a high level of muscle tension without changing the joint angle and muscle length, which increases muscle activation by 5% more than dynamic contraction.Using this approach to increase neural drive during dynamic contractions maximizes the potential for force development and muscle mass development.
When deadlifting or squatting, at the top of the movement, pause for 2 seconds to fully contract the muscles, then squat down (and maintain control of the movement) to produce a higher level of muscle tension throughout the movement.
For more advanced training, you can use the 1.5 rep training method mentioned before. Squat down to the bottom ↓, go up to 1/4 and squat for a while ↑, squat down to the bottom ↓, and stand up immediately. ↑.
8. Lose excess fat
A study on the impact of body fat reduction on exercise and strength performance in U.S. soldiers found that those with the most muscle mass and less than 18% body fat had better anaerobic strength and power performance. .
No matter how much muscle mass a soldier has, when body fat exceeds 18%, athletic performance drops sharply.
18% body fat is not very thin for an active man, but this study reflects that excess body fat is absolutely unnecessary for getting stronger (you don’t need to eat fat first to get fat) strong).
If you want bigger, stronger thighs, lose excess fat and then alternate hypertrophy and strength training (period training). This training method allows you to build muscle first and then Increase muscle recruitment and build stronger, more powerful thighs.