📚 Are you struggling with diet and training routines? "Fitness Foundations: A Beginner's Guide" eBook 📚 is now available! ☝️Check it out by clicking on the link in my bio! Comment below "TREE TRUNKS" or tag/share with a friend if you enjoy the content/post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me @skiman.factual.fitness for daily nutritional & training advice! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ HOW TO GET BIGGER LEGS by @skiman.factual.fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Today's post information deals with how to develop a great pair of legs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So lets go over some "tips" for developing some quads for the gods! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1). Frequency -You want to hit the legs multiple times per week, actually there are programs for harder gainers that hit these muscle groups even 3x a week.  If you are a hard gainer on legs, the more frequency you get into your training programs the better. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2). Focus on Compound PULL/LEG Movements: -Squat, the meat and potatoes into developing great legs, you can choose to incorporate regular squats the first day of the week and then front squat on the next, another great compound movement for fully developed legs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Deadlifting is one of THE best exercises that you want to incorporate into your workout program. I recommend either sumo or conventional deadlifts. If you want to emphasize more of the glute and hamstring area then choose sumo over conventional as the latter is more back focused. I like to alternative between the two from week to week but if you have a weakness then choose one or the other. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3). High Protein: -You have to feed the muscle, the muscle will not grow in the gym but only in rest and recovery and if you are not eating the correct macros nutrients, "protein" being one of the most important of the three, you will not carry the correct amino profile for optimal muscle growth. Also if you are in a caloric deficit, it is going to make it impossible to put on size. I choose to either cut or lean gain as I know that gainer sizing and cutting at the same time is impossible at my level. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Continue in the comments... @skiman.factual.fitness skiman.factual.fitness Dave (aka Ski)

  • skiman.factual.fitness

    @skiman.factual.fitness

    1 week ago
  • 📚 Are you struggling with diet and training routines? "Fitness Foundations: A Beginner's Guide" eBook 📚 is now available! ☝️Check it out by clicking on the link in my bio! Comment below "TREE TRUNKS" or tag/share with a friend if you enjoy the content/post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me @skiman.factual.fitness for daily nutritional & training advice! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ HOW TO GET BIGGER LEGS by @skiman.factual.fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Today's post information deals with how to develop a great pair of legs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So lets go over some "tips" for developing some quads for the gods! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1). Frequency -You want to hit the legs multiple times per week, actually there are programs for harder gainers that hit these muscle groups even 3x a week.  If you are a hard gainer on legs, the more frequency you get into your training programs the better. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2). Focus on Compound PULL/LEG Movements: -Squat, the meat and potatoes into developing great legs, you can choose to incorporate regular squats the first day of the week and then front squat on the next, another great compound movement for fully developed legs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Deadlifting is one of THE best exercises that you want to incorporate into your workout program. I recommend either sumo or conventional deadlifts. If you want to emphasize more of the glute and hamstring area then choose sumo over conventional as the latter is more back focused. I like to alternative between the two from week to week but if you have a weakness then choose one or the other. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3). High Protein: -You have to feed the muscle, the muscle will not grow in the gym but only in rest and recovery and if you are not eating the correct macros nutrients, "protein" being one of the most important of the three, you will not carry the correct amino profile for optimal muscle growth. Also if you are in a caloric deficit, it is going to make it impossible to put on size. I choose to either cut or lean gain as I know that gainer sizing and cutting at the same time is impossible at my level. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Continue in the comments...
    Dave (aka Ski) 📚 Are you struggling with diet and training routines?

    📚 Are you struggling with diet and training routines? "Fitness Foundations: A Beginner's Guide" eBook 📚 is now available! ☝️Check it out by clicking on the link in my bio!

    Comment below "TREE TRUNKS" or tag/share with a friend if you enjoy the content/post.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Follow me @skiman.factual.fitness for daily nutritional & training advice!
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    HOW TO GET BIGGER LEGS by @skiman.factual.fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Today's post information deals with how to develop a great pair of legs.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    So lets go over some "tips" for developing some quads for the gods!
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    1). Frequency
    -You want to hit the legs multiple times per week, actually there are programs for harder gainers that hit these muscle groups even 3x a week.  If you are a hard gainer on legs, the more frequency you get into your training programs the better. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    2). Focus on Compound PULL/LEG Movements:
    -Squat, the meat and potatoes into developing great legs, you can choose to incorporate regular squats the first day of the week and then front squat on the next, another great compound movement for fully developed legs.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Deadlifting is one of THE best exercises that you want to incorporate into your workout program. I recommend either sumo or conventional deadlifts. If you want to emphasize more of the glute and hamstring area then choose sumo over conventional as the latter is more back focused. I like to alternative between the two from week to week but if you have a weakness then choose one or the other.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    3). High Protein:
    -You have to feed the muscle, the muscle will not grow in the gym but only in rest and recovery and if you are not eating the correct macros nutrients, "protein" being one of the most important of the three, you will not carry the correct amino profile for optimal muscle growth. Also if you are in a caloric deficit, it is going to make it impossible to put on size. I choose to either cut or lean gain as I know that gainer sizing and cutting at the same time is impossible at my level.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Continue in the comments...

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mathis_ley - Mathis 1 week ago

Ever seen the legs of a guy called tom platz, if not google his name, he trained legs every two to three weeks, frequency is not important if volume is high enough

itmightbesol - Sol Otero 1 week ago

Do you have any tips for someone with an ACL injury? I’ve had three surgeries I find it hard/challenging to do most leg workouts

cbacchus - Bacchus 1 week ago

You still using this woman on the left and man on the right pic??? Why? I bought your ebook but dude. Get a real pic!!!

darrenlatvala - Darren 3 days ago

IMP: A large amount of people never get into compound movements and never realize the efficiency and effectiveness of compound movements because the are EGO LIFTERS and never develop a solid foundation and muscle memory with those specific movements like(squats/deadlifts). Therefore, they either avoid them all together, or they rush it in their routines... Start with the bar and master your form first... Impatience is the problem

a._anh - ❤️Xx 1 week ago

What if i cant take any protein shake and when can i tell that ive enough protein intake??

skiman.factual.fitness - Dave (aka Ski) 1 week ago

4). Progressive Overload: -You will hear this time and time again, but you need to track and progress in your lifts. Strength is a direct correlation to growth, so be mindful in getting stronger and getting stronger in the compounds. Also you will want to use multiple styles of training such as hypertrophy and strength and incorporate all the different rep ranges. By doing so will only help you carry over more muscle endurance and strength to each alternative style of training. Hypertrophy is in the 8-20 rep range and strength in 4-8. Hope that helps! If you made it this far please comment below "QUADS 4 GODS" or tag/share with a friend as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Sk