![]() Of course, muscle growth cannot occur without resistance training. It’s important to challenge yourself, otherwise, you’ll never change. If you feel like you can complete 20 reps of a certain weight without exerting much effort, then increase the weight. Make sure that you push yourself and challenge your muscles with enough weight so that it’s challenging to complete the prescribed rep count. Muscle growth will only happen if you exert yourself and increase your workout intensity. Your body is far more capable than you may think. ![]() Don’t be afraid to get under some heavy weight and push yourself. You’ll also want to ramp up your workout volume and intensity, completing at least 4-5 sets of each leg exercise, with 12-15 reps each set, with progressive overload. Include a variety of isolated leg exercises and compound functional strength movements like squats, deadlifts, lunges, into your leg day training routine. On none leg days, focus on upper body workouts, core exercises, and accessory movements with glute bands, to increase muscle activation to build a bigger butt and thighs. Hitting your legs at least 2-3 times per week lifting weights, is going to give you the best and fastest results when it comes to building strong thick thighs. Whatever the activity may be, your target heart rate should be between 70-85% of your maximum heart rate for at least 30 minutes 2-4 times per week, in order to burn body fat and sculpt those thighs. Cardio can come in several different forms, whether it’s performing steady-state cardio such as the elliptical, stair-master, or joining a high-intensity interval training (HIIT) or cycling class for an hour. Hypertrophy is often achieved with resistance training and progressive overload (increasing the amount of weight lifted overtime) to breakdown and rebuild muscle tissue, resulting in more total muscle mass and bigger gains.Ĭardio is important as well, especially if you’re looking to change the composition of your legs. Muscle hypertrophy refers to an increase in the size of muscle cells and total muscle mass from physical stress. Applying repeated stress and trauma to your muscle tissue through lifting weights, indicates and signals a need to build more muscle and strength to accommodate heavier loads, more workout volume, and increased workout intensity to protect itself from future stress. The body has an amazing ability to adapt to its environment. Resistance training or more commonly referred to as lifting weights, is going to build more muscle through a process called muscle hypertrophy. If you want thick strong thighs, then you’re going to need a combination of resistance training and cardio. A study published in the Journal Of Experimental Biology, muscle fibers which have been previously trained and exhibited muscle hypertrophy is “remembered” through muscle memory and can regain that mass faster than previously untrained muscle fibers. Muscle memory also plays a factor in how quickly you can build your quads. If you’ve been training for quite some time and want to shift your focus to building stronger quads, then it’s going to be easier for you than someone who has never lifted weights or has no knowledge of resistance training. Naturally built with an athletic physique, mesomorphs have less tendency to store body fat, and can either gain or lose weight without much effort.Īnother critical factor that will determine how quickly you’ll be able to build big thick thighs, is your training history and starting point. ![]() The challenge for endomorphs is that they have a hard time losing weight, even though they have the most muscle mass. Mesomorphs are the genetically gifted of all body types. Endomorphs are easy gainers and can build muscle and gain body fat with relatively no effort at all. The opposite of an ectomorph is an endomorph. Ectomorphs have and a difficult time gaining either body fat or muscle mass, due to their metabolism and are commonly referred to as hard gainers. They generally have long slender muscle shape, narrow hips, thin bones, and long limbs. Ectomorphs tend to be tall, thin, and lengthy. Body types are split into three different categories: ectomorphs, endomorphs, and mesomorphs. Genetics, or more specifically your body type is a crucial factor in developing your overall strategy to building thicker thighs. It’s going take a significant amount of time in the gym and the kitchen to build those quads. Several critical factors play into developing and building thicker thighs, such as genetics, nutrition plan, training program, and supplementation, so if you think you’re going to get thicker thighs in a week, think again.
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