Do I need to lift legs in order to gain muscle mass?
I dont care if my legs are big or not i really only lift in order to gain self confidence and physical appeal. My question is do i need to lift legs on top of doing upper body in order to get bigger? Or can i replace all my leg lifting days with various other upper body muscle exercises? I lift 4 days a week including biceps tricpes chest shoulders abs back and legs.
- Anonymous10 years agoFavorite Answer
Oogz, my bodybuilder friends all concur that legs are more important than torso for overall anabolism. They're your foundation, they have the largest muscle groups in your body and like the other guys say, they will produce more test and growth hormone than your torso can. Speaking of growth hormone, there's a cheap powder supplement called GABA that quadruples growth hormone levels. You might find the following clinical info useful:
TOP 3 CLINICALLY EFFECTIVE SUPPLEMENTS FOR MALE MUSCLE ANABOLISM
1) 3g GABA post-workout - http://www.ncbi.nlm.nih.gov/pubmed/18091016 - 3g GABA quadruples growth hormone levels.
2) Creatine solution during resistance training - http://www.ncbi.nlm.nih.gov/pubmed/18708688 - Creatine supplementation during resistance training increases intramuscular IGF-1 independent of dietary routine.
3) 1g calcium carbonate daily - http://www.ncbi.nlm.nih.gov/pubmed/15755856 - We conclude that calcium carbonate supplementation of adolescent boys increased skeletal growth, resulting in greater stature and bone mineral acquisition.
TOP TEN TIPS FOR LEAN MUSCLE GAIN
1) Take 3g of GABA at least once per day. http://www.ncbi.nlm.nih.gov/pubmed/18091016 - 3g GABA QUADRUPLES growth hormone levels!
2) Post-Training Meditation - http://www.ergo-log.com/meditationhormones.html
3) Have lean protein for breakfast: eggs, steak, yogurt and/or a protein shake
4) Stock low-fat, low-carb, protein rich foods and snacks such as yogurt, milk, hard-boiled eggs, lean marinated chicken breasts and unprocessed, unsalted nuts - make your own lean & clean trail mix with almonds, cashews, pecans, walnuts, dried fruits and yogurt or dark chocolate. Don't let your baseline blood sugar trough while you're recovering from workouts; keep feeding the furnace with protein at least once every two hours.
5) Avoid drinking any form of cola, at all. It inhibits protein synthesis, which means you won't grow much muscle while drinking it. http://www.ergo-log.com/milkcola.html Drink milk and fresh-brewed green tea instead of colas, soft drinks or alcohol. "Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks."
6) Use a twice-daily combinatorial protein and ALA supplement offset from workout times (i.e., morning and night) but drink creatine solution during resistance training
7) Take quercetin to reduce post-workout inflammation and boost mitochondrial biogenesis: http://en.wikipedia.org/wiki/Quercetin
8) Learn the basics of training if you haven't already—http://exercise.about.com/cs/exerciseworkouts/a/we... learn how high-quality rest is at least as important as exercise for anabolism
9) Use clinically proven, evidence-based weightlifting techniques including muscle confusion, eccentric loading and optimal intensity for maximum ROI. Concentrate especially on "the big three": squats, deadlifts and bench press, for maximum returns for effort.
10) Keep up-to-date about muscle and fitness by bookmarking the best, most objective online sources (PUBMED, etc.) and mix in alternatives such as hemp protein, vibrational and TENS/EMS techniques ( http://www.medword.com/MedwordStore/PCP/EMS_truth.... ) from time to time to see whether you get good results
LEG TRAINING TIPS
1) Work out your legs twice per week: i.e., have two leg days.
2) On the first leg day, hit them hard with the following: squats (Smith machine is ok, though a barbell balanced on your shoulders over a rack that can catch it if it falls is ideal) 3 sets of 10, deadlifts (don't hurt your back by bending at your waist; instead, do deadlifts squat style, by bending your knees and hips) 3 sets of 10, and leg press 4 sets of 10. Follow these with two different types of calf exercise, 3 sets of 15-20 each, where you squeeze at the top of the motion and slowly relax during the eccentric phase over several seconds. Take your time on calves, or they won't respond. Finish up with leg extensions 3 sets of 10 and leg curls 3 sets of 10.
3) Rest for a full 72 hours after your first leg day. I.e., no cardio and no weights involving your legs. It's a good idea to take a full day or two off any kind of physical activity after this hard leg day, to avoid overtraining and catabolism.
4) On your second leg day, do plyometrics or jump training involving burst movements. Google plyometrics if you're uncertain here, and watch some videos, or check out the plyometrics session(s) of P90X. Follow this with two different types of calf exercise as before, and then some stretching.
5) Don't run or jog much, if at all. Instead, walk 1-2 miles 2x per week for light cardio, and also mix in circuit training techniques during your torso weight training days.
6) Check out http://www.bodybuilders.com and see what works best for teen bodybuilders with awesome-looking legs.
- 4 years ago
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- Anonymous4 years ago
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- Monte PLv 710 years ago
I can understand where you are coming from. A guy with huge arms and a massive chest, walking around on chicken legs is going to be very appealing.
But, let's look at the science. When you workout your muscles, they put a demand on your system for growth hormones. This allows your muscles to get bigger and stronger. Well, it should come as no suprise that exercising a larger muscle will put more growth hormone into your system. So, by doing squats and deadlifts, and working your quads and hamstrings, you'll be putting tons of growth hormone into your system. This will aid *ALL* of your muscles in growing.
In other words, working your legs will help your chest, back, and arms grow.
- 10 years ago
YES!!!!!! Work your legs, I cannot stress this enough, your legs contain the largest muscles in your body, and when worked with a high intensity workout, release anabolic hormones into your blood stream like Testosterone and HGH, yes in a sense it is like being on steroids, without the neggative side effects. also training your legs will make your body more proportionate. Try to do heavy squats( not too heavy) for 4-6 reps, and deadlifts/ stiff legged deadlifts, and leg press to really work legs, and create a huge anabolic response within your body, make sure you do lots of compound exercises and in time you will get big jacked and ripped, if you follow a popper diet too.Source(s): Teenage Bodybuilder
- reinhardtLv 43 years ago
Basically, do just plenty of force coaching. Push-usafor your fingers, sit down usafor your abs. Well if you do not desire to achieve fats, you will have to burn extra energy than you devour in an afternoon. To calculate what number of energy you will have to devour, discover out what your BMR is. You can without problems do this by means of browsing on-line for a web based BMR calculator. Muscle is heavier than fats, however now not it is not such a lot heavier that it will particularly make that a lot of a change. You can to squats to tone your thigh and butt muscle mass, make circles within the air together with your fingers in your shoulders (and partially triceps however slightly). You too can do leg increases in your abs.
- 10 years ago
YES! Even though you may not care if you have tiny legs or not, squats make your body release copious amounts of hormones into your body (Particularly growth hormone and testosterone).
This helps build ALL the muscles in your body, not just your legs.
- rikimushaLv 410 years ago
Do more full body workouts like bench press, squats, deadlifts, power cleans in high reps to get the blood flowing. you target way more muscles that way
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