Gaining muscle mass is a must for a successful and healthy person. Athletic, pumped up guys are always bathed in female attention. Muscles are strength, beauty and health. Any guy with the right training program can increase the size of his thighs.
Instructions
Step 1
Leg workout is one of the most important tasks in the gym. It is not very difficult to pump up the hips, only a few people follow the correct program. The most important leg muscles are the calves and quads. Work, first of all, on them - then the rest of the muscles will be formed in the course of the main work. Nutrition and recovery are just as important as working out in the gym.
Step 2
Do a barbell squat once a week. The squat is one of the three basic exercises of powerlifting (power all-around). Before you start squatting for large working weights, knead your legs well. This can be done by repeatedly squatting with a bar (empty barbell). Then you can gradually add pancakes. The workout itself should consist of 5-6 sets of 3-4 repetitions each, the weight should be 70 percent of the maximum (your record weight).
Step 3
To quickly increase the size of your hips, do a pyramid squat workout. First, set 40 kg with 10 reps, then 45 with 9, and so on until you reach the maximum. Then come back "back" - work 1 time with a weight of 80 kg, 2 times with 75, and further. The pyramid will allow you to quickly strengthen your quads and build muscle in your thighs.
Step 4
The correct sports diet will allow you to train more efficiently and contribute to the early set of muscle mass. Your diet should be high in protein (60 percent of all foods) and carbohydrates (30 percent). But the content of fat in your diet should be cut to a minimum. Proteins are best consumed easily digestible: beef, chicken, dairy products, eggs. Of the carbohydrates, it is most reasonable to prefer cereals and fruits. In this case, most of the carbohydrates must be consumed before lunch - this way energy is better produced.
