Your legs are gifted with the strongest and largest muscles in your body. It’s not only essential to get your legs in shape for the performance and strength only, but getting strong legs will also prevent injuries and will make your daily life easier.
One of the most questions that people ask their fitness trainer is how long does it take to gain leg muscles? Well, once your start with less exercise routine, you will be likely to see the initial results within three to four weeks. However, a lot depends on your initial fitness level.
Based on your starting performance, it can take more than three to four months to achieve your fitness goals for gaining leg muscles.
In this article, we will discuss the plan of action for getting stronger leg muscles
Consistency is the key for a desirable result. The consistent emphasis on leg exercises and gradual increase in leg training program will get you one step closer to give your legs well-defined shape. You should focus on increasing muscles in hamstrings, glutes, calves and quadriceps.
These areas are responsible for gaining muscles in your leg area. One of the most efficient training methods is known as progressive resistance plan. In this training method, there is a gradual increase in the intensity of the training for three months.
To start with, complete at least two leg strengthening exercise practices each week.
While the first workout will concentrate on the hamstrings and glutes, the second session will work on calves and quadriceps. Give yourself break of three days between your leg workouts, such as you can do glutes and hamstrings on Monday and then focus on calves and quadriceps on Thursday.
Perform other exercises such as arm workout, aerobic exercises or cardio to fat loss. This will you will be able to balance the strength and give your leg muscles some time to gain strength.
Train your hamstrings and glutes with the exercises like weighted bridge, deadlift on straight legs, leg curl, cable hip standing extension and straight or sideways walking lunges. Train your calves and quadriceps with the leg press, barbell squat, leg extension, bench step up, standing and sitting calf raises.
You can include moderate cardio or aerobic exercises like incline walking, joggings, swimming, cycling and elliptical machine in your regular workout to burn extra fat.
First Month: Conditioning
During the first month, you should focus on improving muscle endurance and conditioning. Start with 12 -15 repetitions of every exercise and complete two sets of these exercises in initial two weeks. Then start with three sets of each exercise with the same number of repetitions for next two weeks. Limit your rest periods between each set from 30 – 60 seconds.
Try to do 30 minutes of cardio for four to five days in a week. You can do cardio or aerobic either after the leg workouts or the days you are not doing the legs training.
Second Month: Hypertrophy
After the first month, you should focus on increase the muscles by adding more weight and decreasing the number of repetitions for every exercise. Select a specific weight at which your muscle failure happens between 6 and 12 repetitions. Complete three sets with 60-90 seconds between the sets.
Add more weight if you are able to finish 12 or more repetitions. If you cannot complete even 6 repetitions, lower the weight. Increase your aerobic and cardio exercises for 40-45 minutes for four to five times in a week.
Third Month: Power and Strength
During the last month of your training program, improve your strength and muscle power. Add more weight again and complete 3 to 6 repetitions of every exercise. Do 3 to 4 sets and take two to four minutes of rest between each set. Continue with your five days aerobic exercises except replace two sessions of moderate intensity sessions with two interval training.
Add 20 minutes of high intensity sprint with the intervals for 30-60 seconds and the followed by 60 seconds recovery interval where you can catch little breath.
Your can see your leg muscles changing almost right after initial strength training period, but you will not see immediate changes for almost a month. The process of protein synthesis which helps in growing stronger and bigger muscles occur within 2 to 4 hours after the workout.
After 5 to 7 weeks of regular leg strength training, the process will start showing the changes in the body given the fact that you create correct muscle building environment.