This is an intermediate/expert workout routine whith the objective to help gain muscle mass focusing on gluteus and legs, it will require a certain level of training, is intermediate to expert.
You can do it twice a week, leaving 2 days of rest in between.
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Best Muscle building exercises for Legs
When you are focusing on muscle building, the key is not to overdo anything. Usually, people end up with un-proportionate builds which look very odd. From head to toe, you need to work out on exercises that are meant to strengthen diverse organs, thus granting you the desired body. Now, when we talk about the leg exercises for muscle building, we usually find people in just two groups. The first one includes people who are overtraining and burdening the legs, and the second group is the one who is not training their legs hard enough. Therefore, you need to train them with the best exercise for legs. Training your legs with the moderate intensity is what you require and that too, two times a week.
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Multi-Joint training is the key
For the solid routine, you need to have multi-joint moves. For example, you should focus on step-ups or squats. The benefits of such leg exercises at home are that they can hit your hamstrings and quads effectively. Also, they help in exercising the glutes, which is quite important and often ignored by men.
Hitting the right angles
In order to ensure muscle fiber recruitment, it is vital to train the legs from diverse angles. The quads in your body are made up of four diverse muscles, so it is vital that you hit the right angles and let all the muscles work and function properly. For example, while doing the leg strengthening exercises, you can always manage the load at the places you wish. One-leg movements, front squats and the back squats can help you manage the load easily.
Understanding the REP ranges and managing them in isolation leg exercises at home
If you understand human anatomy, you will realize that the legs are composed of various muscles, as mentioned already. We use our legs everyday for thousands of tasks, such as getting up, standing, walking, going out and climbing or getting down to and from stairs. The legs are used to the daily activities and if you put them on too rigorous or intense workout, they may even completely breakdown because it may affect the thick fiber combination of the legs. So, you will get stronger eventually, but at a cost. Therefore, the key is to have the right REP range.
The REP range depends upon leg exercises that you are doing. For solid foundation as well as strength building, you need a lower range, say 4-6, that will help you in compound exercises. When you are doing the isolation exercises, you need moderate, say 8-12 , to high, say 15-20 rep range. This will guide your muscles in delivering more vital nutrients and disintegrating the facial tissue for multiplication, and eventually, muscle-building in the legs.
Supplements will support your effort
Diet alone and isolation exercises for legs will not be enough for your muscle-building regime. Therefore, you need outside backing with the help of the best supplements to build muscle in the legs. However, you should always choose it wisely and with complete knowledge about ingredients.
For getting the legs like a tree trunk, you need to really put in a lot of hard work. So, get started and sit only when you have the sturdy leg muscles!
Further reading