Big legs require big-time training incorporating primarily big-barbell exercises. Barbells enable you to lift moderate to heavy weights, stimulating more muscle cells than workouts with lighter weights. For instance, the barbell back squat exercise can better and more quickly build bigger legs because you activate your glutes, hamstrings, inner thighs and quadriceps at the same time, compared to leg extensions on a machine, which isolate only specific areas. To build bigger leg muscles fast, do barbell leg exercises first, adding dumbbell and then machine exercises toward the end of your routine, if time permits. The American Council on Exercise, among other fitness authorities, endorses this protocol.
General Guidelines
Step 1
Complete six sets of three barbell leg exercises for your weekly leg training session; you need only do one leg workout per week, scheduling it at the beginning of your training week, such as on a Monday, to ensure you have plenty of energy for a highly intense, high-volume workout.
Step 2
Start with a warm-up weight for each exercise. Then gradually increase the resistance you use so that you can only do six to 12 repetitions per set for subsequent sets; if you can do more than 12 repetitions, you are increasing your muscular endurance instead of building bigger legs.
Step 3
Drink a preworkout shake made with about 36 g of protein from whey protein powder, 1 cup of skim milk and a cored medium apple. Drink a postworkout shake made with about 36 to 48 g of protein from whey protein powder, 1 cup of skim milk, 1/2 cup of water, 1 cup of frozen pineapple and one small, frozen banana. The amino acids in the protein powder and skim milk along with the carbohydrates in the fruit optimally stimulate muscle protein synthesis, which enhances the growth of your muscles.
Squats
Step 1
Include the barbell back squat as your first exercise in the majority of your leg workouts, building your quadriceps, glutes and inner thigh muscles. Position the barbell just below the tops of your shoulders, and ensure the safety bars are in place just below the level of your hips.
Step 2
Stand underneath the center of a barbell so that it rests across the base of your neck and both shoulders. Hold the bar in place with your hands in a comfortable position. Stand straight up to lift the barbell off of the support pegs and step back about 2 feet.
Step 3
Stick your buttocks out behind you. Then bend your hips and knees to lower the bar until your thighs are nearly parallel to floor. Contract your leg muscles to push the bar back up and repeat. Focus your eyes on a point slightly above the level of your head throughout the exercise to maintain your balance.
Dead Lifts
Step 1
Complete barbell dead lifts after you do squats. Position the barbell 3 inches above your knees and remove the safety bars.
Step 2
Stand at the center of the bar with your thighs touching the bar. Grasp the barbell with your hands adjacent to your thighs and facing in opposite directions. Stand straight up to lift the barbell off of the support rack, bending from your legs and not your lower back. Step backward about 2 feet.
Step 3
Stick your buttocks out behind you as you bend from your hips to lower the barbell toward your ankles, keeping the bar as close to your legs as possible; you should have a slight bend in your knees. Contract your gluteal and hamstring muscles to lift the barbell up, returning to an upright position and pushing your hips slightly forward at the very end of the movement.
Step 4
Repeat the exercise, focusing your eyes on a point slightly above the level of your head throughout the movement, keeping your back straight.
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