7 Leg Exercises for Hypertrophy

What are the leg exercises for hypertrophy? How can I increase and set the volume of the legs? We will enumerate some of the exercises that you can include in your workout.

In addition to the choice of leg exercises for hypertrophy, it is essential to understand the characteristics of this type of workout for a much-desired increase of volume or definition of the same.

We will explain suncintamente the characteristics of hypertrophy and enumerate 7 leg exercises to include in your training.

MUSCLE HYPERTROPHY

Muscle hypertrophy is linked to the increase in muscle mass with the increase of the area of the cross section of the muscle and the increase in the number of actin and myosin filaments and the addition of the sarcómeros within the muscle fibers that already exist.

However, to take this increase muscle mass, several factors influence, such as:

  • Age
  • Sex
  • Genetics
  • Hormone level (testoterona among others) the rolling
  • Quality of life
  • Nutrition
  • Individual response to training
  • Intensity and duration
  • Previous state of the individual to the beginning of the program.

For those who have present some of these factors, you can more easily hypertrophy of the musculature, however, who have not is not prevented from developing.

The hypertrophy training increases the muscle protein synthesis that begins soon after the end of the workout and usually stay 48 hours. Hence the recommendation not to train the same muscle group at least 48 hours, at the time of the hypertrophy training.

It is equally important to a balanced diet with a proper consumption of protein.

Characteristics of a training for muscle hypertrophy:

  • Loads of intensity: 75% to 85% of 1 RM;
  • 6 to 12 repetitions;
  • 3 to 6 series;
  • Cadence (speed of execution): 2:4;
  • 6 to 10 exercises per training session;
  • 1 to 3 minutes of rest;
  • 48 to 72 hours of rest between training sessions;
  • Weekly frequency for the same muscle group: 1 to 3 days.

7 EXERCISES FOR HYPERTROPHY OF THE LEGS:

1. SQUAT ON MULTIPOWER

MUSCLES:

Main: Quadrícipete and glutes

Secondary: Hamstrings and large adductor

POSITION:

Standing, feet shoulder width apart, knees slightly bent, back straight, the bar on the trapezius, slightly above the deltoid posterior, abdominal contracted, spine neutral.

ECCENTRIC PHASE:

7 Leg Exercises for Hypertrophy 1

To inspire and at the same time down, flectindo the knees without exceeding the line limit of the foot, lean slightly from the trunk to the front, placing the bowl to the back, as if you were sitting.

CONCENTRIC PHASE:

Expire, and at the same time return to the starting position by pushing the floor, always contracting the abdominal.

2. LEG PRESS (LEG PRESS)

MUSCLES:

Main: Quadricipete and glutes

Secondary: Hamstrings

POSITION:

Sitting, feet shoulder width apart, knees at 90º, abdomen slightly contracted.

CONCENTRIC PHASE:

Expire, and at the same time make the effort to do extension nearly complete, of the leg, away from the bank of the footrest. The knees are not full extension).

ECCENTRIC PHASE:

To inspire and at the same time down in a controlled fashion up to a maximum point without which the weight rests.

COMMON ERRORS:

To perform the movement on an amplitude reduced, bad placement of the feet and knees; stretch the knees in the final phase of the concentric, pushing on the lumbar spine.

3. LEG CURL (FLEXION OF THE LEG)

MUSCLES:

Primary: Hamstrings (Bicep crural, semitendinoso and semimembranoso).

Secondary: Couturier, gracilis, calf, popliteus.

POSITION:

Sitting, feet shoulder width apart, knees aligned with the axis of rotation of the machine, the abdominal contracted, the pad resting beneath of the ankle joint.

CONCENTRIC PHASE:

Expire, and at the same time perform flexion total knee, the foot in dorsiflexion.

ECCENTRIC PHASE:

To inspire and at the same time to climb up lower yourself under control the legs.

COMMON ERRORS:

Misalignment between the knee and the rotation axis of the machine; bad fit of the cushion in the ankle, arching your back during the movement, causing stress to the lumbar spine.

4. LUNGES WITH DUMBBELLS

MUSCLES:

Main: Quadricipete, glutes and hamstrings

Secondary: Large adductor

7 Leg Exercises for Hypertrophy 2

POSITION:

Standing, legs apart from one another, aligned with the pelvis, knees slightly flexed, back straight. Hold the dumbbells with your hands to the side of the body, abdomen contracted, back leg supported on the ball of the foot.

ECCENTRIC PHASE:

To inspire and at the same time down, flex the knee of the front keeping it aligned with the heel and bringing the knee of the rear leg from the floor. The front leg and the thigh back should be perpendicular to the ground at the end of the movement

CONCENTRIC PHASE:

Expire, and at the same time return to the starting position by pushing the floor, twitching whenever the abdominal.

COMMON ERRORS:

Lean too far into the trunk, perform the movement with low amplitude, misalignment between the knee and the heel of the front leg, approach the heel of the back leg, to the ground.

5. STIFF

MUSCLES:

Primary: Biceps femoris, semitendinoso, semimembranoso, gluteus maximus.

Secondary: Erector spine, quadriceps.

POSITION:

Standing, feet apart to shoulder width apart, aligned with the pelvis, knees slightly flexed, back straight and abdominal contracted.

Grab the bar to shoulder width or slightly more apart, arms straight and shoulders back.

The handle can be mixed, that is, one hand pronated and the other a chin-up, which is more suitable for higher loads.

ECCENTRIC PHASE:

To inspire and at the same time lower the bar toward the feet, flexing the lumbar spine, bent slightly at the knees during descent and keep waist straight, flexing slightly at the bottom.

Go down as far as you can maintain lumbar curvature.

CONCENTRIC PHASE:

To expire and go up with the bar up to the height of the hip, making the knee extension and the square low back at the same time. To maintain the curvatures of the spine during the entire execution of the exercise. The trunk must be right with the bar at the level of the hip.

COMMON ERRORS:

Flex and extend the knees during the movement, round up to the column on the descent to make the descent quick.

6. SQUAT JUICE

7 Leg Exercises for Hypertrophy 3

MUSCLES:

Primary: Quadriceps, adductor, adductor longus, adductor grácil, pectíneo

Secondary: Gluteus maximus

POSITION:

Standing, feet apart more than shoulder width apart and facing outward in the alignment of the knees. Hold the dumbbell with both hands in front of torso, arms extended, back straight and abdominal contracted.

ECCENTRIC PHASE:

To inspire and at the same time go down, flexing your knees to the sides, in the alignment of the foot, keeping your back straight.

CONCENTRIC PHASE:

Expire, and at the same time return to the starting position by pushing the floor, twitching whenever the abdominal.

7. ELEVATION OF TWINS WITH HALTER

MUSCLES:

Main: Triceps sural (calf)

POSITION:

Standing propped up with one hand, the other grasps a dumbbell, back straight, abdomen contracted, feet supported by the anterior portion, knees almost in extension.

CONCENTRIC PHASE:

Expire, and at the same time raise the heel.

ECCENTRIC PHASE:

To inspire and at the same time down as much as possible.