If you want to have strong legs, it is obvious that you can not skip leg training. However, what if you train them regularly, and you still do not feel the strength progress? Here are the top 5 mistakes people make when trying to get strong legs. Make sure you do not do any of them.
The most obvious reason that your legs are not strong is not doing sit-ups. It is true that some people have injuries that they do not allow. Then it is understandable not to do this type of leg exercises. But every healthy person should do as many sit-ups as possible. Of course, they can be replaced by other leg exercises such as pushing the machine, squats on the Smith machine or bending legs, but the benefits come out pale in comparison with correctly performed squats.
Do not perform full sit-ups
If you do squats it’s great. But do you do them in the full range of motion? For full squats we understand the position below the parallel (the hip spine is below the knee line). Full squats better shape the strength and endurance of muscles than those made only to an angle of 90 degrees. In addition, this exercise, against many myths, does not burden the knee. On the contrary – full squats contribute to strengthening the knee structures and help to prevent injuries.
Doing long, slow cardio workouts
Not all cardio workouts are created equal. If you run slowly or walk on the treadmill for hours, you can actually reduce your strength. One of the studies showed that combined strength and endurance training can inhibit the development of strength. So what is the best cardio training for strength gain? The answer is simple – interval training (HIIT). This type of training can give better effects on the circulatory system while maintaining muscle mass and strength.
Here you can read: Want to lose weight? Use intervals!
No gradual increase in weight
When you exert stress on your body, you make it have to adapt. In this way it changes to be better prepared for stress in the future. If you do 4 sets of 10 reps each week with the same weight, your body will adapt to this effort. Then it is best to increase the stress on the body by adding more repetitions, more series, more weight or shorter rest periods.
Too little protein
Nutrition is a very broad topic, which is why we will focus on the protein that helps build muscle, and thus strength. Guidelines for the intake of this macro ingredient are different for people who do not exercise, for those who exercise to maintain their form and for people who increase their strength. For intensely exercising athletes, it is necessary to consume at least 2 g of protein per 1 kg of body weight
You can also read: Deadlift variation – deadlift with straight legs