Weight training for legs – building size

Does size matter? It does when it comes to building muscle when that’s the goal that you’re trying to achieve!


Running can be a great way to build and strengthen your leg muscles as well as improving your cardiovascular system and strengthening your heart. But what are your goals? Are you interested in strengthening your legs and working the overall package? or is developing hard core muscle mass at the top of your agenda?

Today I would like to bring to your attention how both can have their benefits. Building large muscles in your legs won’t have much benefit for the trainer that doesn’t like large muscles and is only interested in getting into shape.

Building large muscles can be a benefit to those who are trying to achieve that goal, which ever your goal, weight training for legs and building size or cardiovascular training, which is on your list of importance?

You can work hard in the gym and develop large muscles and this will naturally build large muscles, but it will also strengthen your core as well as strengthen your lungs and heart.

But what about other factors such as your cardiovascular system?

Training your cardiovascular system is important, even for the bodybuilder just interested in building muscle needs to consider training their cardiovascular system. Does leg training exercises alone like squats, dead lifts and leg presses work your cardiovascular system? to a degree.

Leg training

Leg training can come in various shapes and sizes, but for the sake of this article I will be covering the type of training that builds muscle size. Some basic types of exercises that do just that are squats as pictured above, dead lifts and leg presses.

There are other exercises that will work to develop the leg muscles as well, such as leg extensions, leg curls, lunges and various other ones that will do a good job.

Most exercises for leg training are very rigorous and will speed up your metabolism, and this is good for burning calories at a faster rate. Such exercises that are good for this are the squats and dead lifts.

Other exercises like the leg extensions and leg curls are good for developing the quad muscles but don’t contribute much to the speeding of your metabolism.

It’s a good idea to get a well-rounded routine for leg training that works all areas of the leg structure, such as the inner and outer quads, the upper and lower portion of the quads, the knee, hamstrings as well as calves.

When setting up a leg routine, it is general practice to perform such exercises as squats, lunges and dead lifts first in your workout when your energy levels are higher, when you have exhausted the majority of your energy, finish off with exercises that have a tendency to further isolate areas of the thigh muscles such as leg extensions and leg curls.

How often should you train legs

How often you should train your legs per week is all dependent upon what you’re training goals are. If you are into cardiovascular training where your workouts are lighter, you want to train your legs more frequently, at least two times per week if not more.

If you’re training goals are for developing large muscle size, you will naturally want to train heavier. When you train heavier you are putting your muscles and skeletal system under a lot more stress so you will need to make sure that you are giving yourself enough time to recuperate from the excessive tissue breakdown.

For muscle mass training, two training sessions per week is enough.

Training hard

To get maximum gain’s from your efforts, it’s important to put your best foot forward to achieve maximal results. No one has ever gone a mile in only one step, training hard and making maximum gain’s is what it’s all about.

To build massive quads, you will need to train hard and heavy doing squats and dead lifts first in you’re training routine when you have the most energy shooting for four to five sets per exercise and between 8 – 12 reps per set.

After completing mass building moves for quads, finish your thigh routine with exercises like leg extensions and leg curls. Leg curls work the ham strings, it’s necessary to get a well-rounded routine to hit all angls of the thigh muscles.

There are various other exercises you can do to target your quads such as lunges, hack squats, leg presses, good mornings as well as some weights machine and cable exercises that will target your quads.

Eating for results

If you are serious about building muscle, you need to eat for size, it is necessary to eat big, when I’m talking about eating big I mean eating large portions of lean meat such as chicken, fish and tuna.

Pictured below, a big juicy steak adds plenty of protein for building muscle, but red meat such as this can tend to have a higher fat content which will jack up the wrong kind of calories. In order to get the biggest bang for your buck when it comes to food consumption for building the largest amount of muscle while not putting the fat on, it is necessary to eat as lean as possible.

Grill kissed steak dinner

The best way to eat lean is eat plenty of white meats like fish and chicken, it’s important to cook your food in the proper way such as baking and not frying.

Fruits and vegetables such as potatoes and yams are great sources. Dairy products such as milk and cottage cheese are excellent sources of protein for muscle growth.


I hope that I have given you some food for thought when it comes to putting together a plan for building yourself a massively muscular pair of thighs.

If you have taken away anything from the information that I have given, I hope it’s that you need to train hard, be persistent and eat smart and you will see the gains that you are shooting for.

To check out supplementation products for building muscle, click on this link.

If you have any questions or concerns, please feel free to leave them in the box below.

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