How to Build a Pair of Well-Defined Muscular Legs Naturally

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Oh the leg day, the most fearsome day of the Week for most lifters. Should you once again skip it? Hell no. In this article you’ll learn the perfect methods of building those defined muscular legs naturally.

Some men want to avoid leg training as they’re worried that their legs get too big and they can’t fit into jeans anymore, That problem though is relatively easy to solve. No man needs to fit into skinny jeans, naturally trained muscular legs will fit into normal jeans just fine. So, stop wearing skinny jeans and get some power into those chicken legs.

Honestly, it’s up to you whether you want to get bad-ass leg muscles or not, if you do, this article will teach you the fundamentals of properly training your legs for balanced musculature and definition, which is what you should strive as a natural lifter.

Know the Muscles you Work With

the muscle anatomy of legsYour legs and calves can be divided into the following 9 main muscle fiber bundles…

  • Hamstring muscles (the back part of legs);
    • Bicep femoris
    • Semitendinosus
    • Semimembranosus
  • Quadricep muscles (the front part of legs);
    • Rectus femoris (on top of vastus intermedius on the image)
    • Vastus lateralis
    • Vastus medialis
    • Vastus intermedius
  • Calf muscles;
    • Gastrocnemius (two headed muscle on the top layer of calves, cut off in the image)
    • Soleus (large muscle mostly underneath the Gastrocnemius)

Optimal Training Frequency and Set/Rep Patters for Leg Growth

best frequency for leg muscle growthAs it is with any other muscle of the human body, your legs muscles grow best when subjected to heavy weight training that includes the principles of progressive overload.

In other words, a natural trainee looking to maximize his natural leg growth and definition, needs to train with heavy enough weight to force muscular strength gains, and do this with progressively heavier and heavier weights week-by-week to actually force adaptation to bigger loads of weight. This, instead of high-rep pump BS is the real way to grow muscle naturally, and unless you grasp it, you will be forever spinning your wheels.

What you also need to remember is that leg muscles are the largest of your body, and when you exercise them, you’re going to really exhaust the central nervous system (CNS), which is why proper rest days, as well as not going too high on volume are to be remembered if you ever intend to keep your progress linear.

Good rule of thumb that most elite trainers seem to agree with is that you should pick 1-2 main exercises, along with 2-3 assistance exercises for your leg muscles. The main lifts should be multi-joint exercises done with heavy weight, low reps, and lowish’ sets (think 2-6 reps, 2-4 sets). Assistance lifts can be more isolated type of exercises, and the rep range should go bit higher (for muscle glycocen store expansion, consider 8-12 reps and 3-5 sets).

These are all just guidelines, but here’s what this could look like in practice;

  • Main exercise for overall leg growth 4×3
  • Main exercise for the quadriceps 6×2
    • Assistance exercise for hamstrings 10×4
    • Assistance exercise for quadriceps 12×2
    • Assistance exercise for calves 12×2
    • Another assistance exercise for calves 12×2

Best Exercises for Leg Growth

best leg exercises for fast muscle growthThese exercises were not picked out by random, instead they’re a combination of recommendations from elite trainers and findings from studies using EMG to measure maximal muscular activation.

NOTE: Click the links for videos.

 For proper leg growth you don’t need huge arsenal of exercises with crazy muscle confusion programs, hit the above heavy 1-2 times a week and you’re good.

Here’s a program example;

  • Squat 5×3
  • Leg press 6×3
    • Lying leg curls 10×4
    • Hack squat 12×2
    • Standing barbell calf raise 12×2
    • Donkey calf raise 12×2
    • 5-10 minute walk on treadmill with max incline (to wear out calves).

Conclusion

Leg training is no rocket science. Hit key movements 1-2 times a week with heavy enough weight, and focus on making small weekly progress to force bodily adaptation. There’s no way you wouldn’t grow doing that.

Also if you’re looking for a full training manual for how to maximize the hormonal output of training (along with getting ripped to shreds)…

Consider getting the THOR-program.

Ali Kuoppala

Ali Kuoppala is the founder of Anabolic Men, and an Independent Researcher that has been credited with organizing the findings that have helped thousands of men reach hormonal balance. alikuoppala @anabolicmen
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9 Comments

  1. Lukus Leonard on 26/05/2014 at 17:24

    I would venture to say lunges would do great in place of Sumos’ in case ones back is sore. True? Great post though. Good info.

    • Ali Kuoppala on 28/05/2014 at 00:16

      Yeah they’ll work too, lunges not so all-around as sumo’s though but they’re not useless either.

      • Lukus Leonard on 03/06/2014 at 00:02

        Lunges kill me! 80 lb for 10 reps each side after 4 build up sets! Sumo’s really screw my back up after my squatting so I’m tired in that back region (lower).
        What about the 70’s way of doing things? Hack squats are easier on my lower back, and build up some sweet hammies. True?

        • Ali Kuoppala on 07/06/2014 at 20:46

          Yeah, hack squats are great, just a bit hard to master.

          • Lukus Leonard on 08/06/2014 at 07:32

            Well I daresay, after being flushed out from heavy squatting lol, maintaining proper from in sumo squats is an easy jaunt in the park? I don’t think so! Thanks for the input though.
            Are there more than 2 variations to the hack squat? I do the deadlift hamstring pull version as of now.



  2. Ali Kuoppala on 02/08/2014 at 11:43

    Highly unlikely, that’s just a load of bro-science.

  3. JR on 25/08/2014 at 21:19

    How do you feel about trap-bar deadlifts? I can feel them all over and can get some serious weight on them too.

  4. CalMark on 25/08/2014 at 23:47

    Yes, being gay is very bad. Gays should be executed.

    • TheEmperorOfWorlds on 29/05/2015 at 07:21

      That last bit is relevant if gays convert the youth, molest the youth, and or, rape non gays! Which many of them do!

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