Want to Know How to Get Perfect Legs? Do it the Right Way.
Everybody wants to have great legs. There’s nothing more impressive than a person who has put in the time and effort to work those often underrated muscles and allow themselves full development. So what you really want to know is how to get perfect legs?
Some people try to do so by adding more weight onto the squat rack; others will jump on a step mill.
But the BEST way involves looking at the principles behind great legs as opposed to specific exercises and workouts.
And while it’s a little more work, these principles are the starting point in figuring out long term leg development.
1 – Use Full-Range Movements
Not only are full range movements required if you want to develop great legs, you also have to have full range of motion to fully develop them.
So, this means finding ways to increase mobility and be able to accomplish these movements. A good example is learning how to deep squat. This is such a critical movement that many people don’t use enough. Without full-range high-quality deep squats, the chances of growing grade-A muscle in the right areas
Without full-range high-quality deep squats, the chances of growing grade-A muscle in the right areas is very unlikely.
For the longest time, I could only squat between ¼ to ½ of the way down to the ground.
This limited me in so many ways.
Had I not learned how to hold proper form at the bottom of the squat, it would have been really difficult for me to learn how to turn on my glutes during this movement.
Without that advantage, my leg development would have stalled and I would not have been able to improve.
2 – Train for Hypertrophy (Muscle) AND Strength (Neural)
Many people focus on only one of these training methods for way too long when trying to build good muscular development. The problem with this is that they plateau.
A plateau can be extra detrimental to a person’s mindset because it may make them feel as if they physically just can’t get any bigger or stronger—and that isn’t true. If that person is aware they are in a plateau, it can lead to limiting beliefs that their genetic potential will always prevent them from getting any more gains in the gym. But a plateau does not mean your goals are a lost cause!
The answer is to cycle back and forth between developing muscle and developing strength. These are two separate entities. Shoot for one month of muscular development, then flip the switch and begin work on strength development.
Building muscle is great to start. In essence, what you are trying to do is increase the amount that can be lifted by first increasing the size of the muscles. Then, you’ll use the nervous system to work towards increasing the amount that can be lifted.
During the strength development phase, you teach your muscles to fire together more efficiently. Imagine you are playing the whack a mole game at the carnival. You normally only have one hammer to smash the mole when he pops out, right? This means occasionally you will miss him.
Now, if you focus on training strength for a while, it will be like you have 2-3 hammers all smashing at the same time. You will have a far better chance of hitting the mole—meaning, you have a better chance of lifting more weight because more muscle fiber strands will be firing at the same time.
The best part about working back and forth between these two styles of training is that they both feed into each other. You build the size of the muscle fibers first, then you train them to fire together better. Then, once they fire together better, you build them up more by repeating with muscular training and followed by strength training yet again!
3 – Don’t Forget About your Butt
If you want to know how to get perfect legs you need to remember this. Your butt is the engine of your body—if it is working and firing properly.
I have one starting philosophy that all clients will learn at some point or another: learn deadlifts. They are one of the most difficult exercises to learn as a beginner because it’s hard to learn how to properly hinge from the hips.
Many people are also incredibly inflexible, which makes learning deadlifts so hard. This inflexibility generally keeps the important muscles, like the butt, from firing. Beginners can also have a very stiff back after the first session if they are moving with incorrect form, which scares them away from deadlifting.
Butt, despite the difficulties, the move should be learned anyway. Knowing how to hip hinge and deadlift properly will be your lower back’s saving grace in the future. And it will give you great hamstring and butt development now. There are so few movements that really work these muscle groups. Therefore, learn deadlifts and don’t leave your butt behind. ?
4 – Eat Properly
Okay, so everything on this list is great, but you are basically wasting your time if you don’t know how to fuel those muscles correctly.
Contrary to popular belief, you don’t gain muscle when you workout. You gain muscle during the REST of the day and night—when you are recovering. So, in order to make these gains, you need to fuel properly. To accomplish this you need to do two things.
Make sure you eat post-workout protein and carbohydrates. Maybe almonds and a banana or a protein shake with a carbohydrate.
It normally takes the body a while to go into recovery mode after a workout, so this shot of nutrients will help you go into recovery mode right away.
To learn more about post-workout recovery take a look at What to Eat After a Work Out. This article will give you a full overview of what you should be doing after your workout.
Start eating enough to actually gain muscle. If you want to have stick thin legs and workout all the time without making any serious gains, feel free to under eat. But if you want to put on serious amounts of good lean muscle, you need to have an adequate caloric intake.
Now, this doesn’t mean going crazy and splurging at McDonalds. Start eating slightly above your recommended caloric intake (5-10 %) with healthy, nutritious foods, and you will start to put on muscle with very little fat gain.
Now that you have learned how to get perfect legs, it’s time to put in the work and go get them. Make them a priority and apply these 4 principles on a daily basis and you will be there in no time. Remember to
- Use full range movements
- Train hypertrophy and strength
- Train your glutes by doing deadlifts
- Eat properly