Muscle Building Secrets

Learning the muscle building secrets unique to the legs will enable you to bulk up your thighs with ease. Did you know that there are three distinct muscle groups are present in the legs, the frontal thigh muscle (quadriceps), the muscle on the rear of the upper leg (biceps) and the lower leg muscle (calves).

Understand that the legs are pretty much solid muscle. Compared to the torso, which is really just a cavity with your organs and lots of air space, your legs can be 66% of your body weight. Knowing  they contain such large muscles, it makes sense that developing leg muscles will take a lot of exercise.

Do a little research in the renowned encyclopedia of muscle building secrets; “The Keys to the Inner Universe” by Bill Perl, (who won the Mr. Universe contest 4 times!) and you’ll see many pages of exercises all devoted to thigh defining and development. In fact over 150 unique exercises are detailed and illustrated.

Muscle Building Secrets – The Elements

The Squat

If you’re after building bigger thighs you better study up on the exercise called “The Squat”.  However be prepared for considerable exertion,  likely the reason this exercise gets shunned by beginning bodybuilders.

One of the muscle building secrets any good trainer will share, is that it is better performing these with barbells, or even better the weight loaded Smith machine.

There are three ways to perform these squats:
1. With weight on the shoulders
2. Holding the weight at chest level
3. With heels elevated about 2 inches
No matter which method you choose, you must never allow the legs to become “locked out” when in the straightened position as that releases the desired tension from the muscles.

Using a bench for these squats will enable you to gauge the best distance to go down however a simple way is to just lower until your butt contacts your heels. You can work the inner, outer & upper thigh muscles differently simply by changing your foot spread and how you point the knees.

One of the most basic of muscle building secrets  is repetition  in your routines and building bigger thighs is no exception;  3 sets of ten repetitions!

• Barbell Squat – With an Olympic bar, weights and a squat rack, raise the heels and  lower in a squat until your thighs are parallel with the ground.  You need to struggle to get to the ten rep, so use sufficient weight.

• Barbell Squat  With Wide Stance – elevating the heels, and with widely spread legs, point your knees out, then squat. A great inner thigh workout.

• The Hack Squat – Put the barbell behind your butt, elevate your heels then squat until the weights almost connect with the floor.

More Muscle Building Secrets – Leg Presses

• Leg Press Machine – when seated in the machine, how you place your feet on the footpads determines which part of the thigh is worked, inner, outer or upper.

• The Dreaded Decline Leg Press Machine – again, when seated in the machine, your foot positioning  will determine which part of the thigh gets the burn. The gluteus maximus (buttocks, butt)  can get a good workout to, but you have to go deep.

Leg Extension Machine

• Leg extensions  will all parts of the thigh right down to the knee level.

Thigh Curls

• Thigh biceps muscles as well as the hamstrings  respond to working with either a thigh curl machine, or a pulley and cable type machine used with ankle straps.

Dumbbell Lunges

• This exercise will build the rear thigh muscles, including the gluteus. With a bonus of improving the flexibility of hips and the lower body.

One of the better muscle building secrets actually shouldn’t be a secret at all. Any bodybuilding expert will tell you the real secret is dedication to your workouts.  Having the fanciest equipment, free weights etc will achieve nothing if you don’t  use theme regularly.

 

 

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Copyright 2011 Trim Up Slim Down  – Muscle Building Secrets

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