How to Get Bigger Thighs -Secrets Revealed

How to Get Bigger Thighs -Secrets Revealed

Want to have bigger quadriceps?? Here is the workout program. 

 

quadriceps
  • Workout

 
Before starting your exercise spend 5 to 10 min for warming up your muscle and joints. Start your workout with barbell squat moving on to leg press then lunges and step ups. Always finish your workout with stretching.
 
Exercise Sets Reps
Barbell squat 4 x10
Leg Press 2 x10
Lunges 2 x10
Step Ups 2 x10

 

Barbell squat:

  •  Position the squat bar on the rack. The bar should be placed at a height slightly less than shoulders. Place the bar across the back your shoulders and hold it with arms. Lift and unrack the bar. Step away from the rack. Stand with a shoulder width stance. Keep your toes slightly pointing out .Start by bending your knees and hips thus lowering the bar. Your back should be straight and heads up during full range of motion.  Inhale before starting the movement. Lower your torso until your thighs just past parallel to floor. Return to starting position by extending knees and hips. Exhale during the end of movement. Inhale and do required number of repetition.
 
quadriceps
 

 

Leg press:

  • Sit on the leg press machine. Place your feet on the platform at a shoulder width stance. Press the platform away, and release locking lever. Grasp the side handles. Inhale before starting the movement. Slowly lower the platform by bending hips and knees. Lower the weight until your knees bend to 90 degrees. Push the platform back to starting position. Exhale and repeat (required number of repetition). When you finish, engage the locking lever.
 
quadriceps


Lunges:

  • Place the bar across the back your shoulders and hold it with arms. Lift and unrack the bar. Step away from the rack. Inhale before starting the movement. Step forward with one foot while keeping other at start. Lower the barbell by bending both knees. Then return to starting position by extending knees and hips. Exhale and repeat this movement with opposite side. Continue alternating for required number of repetition
 
 

Step up:

  • Place the bar across the back your shoulders and hold it with arms. Stand behind a flat bench facing its sides. Place one foot on the bench. Step up by extending hips and knees of that leg and stand on the bench. Step down by flexing hip and knee.  Repeat for required number of repetition. Do same movement for opposite foot.
 
 
  • Nutrition:

Increase your calorie intake:

 
If you want to get big you have to eat big. You have to add more carbohydrate, protein, and fat in your diet. Good carbohydrate choice will be oatmeal, sweet potato, brown rice as they are slow digesting. This will help you feel fuller after workout.  Protein choice can be lean beef, beans, chicken, low fat diary. Eat six meals daily at equal intervals, to keep continuous supply of nutrients to muscles.
 
 
 
 
 
 
 
Credits
*photo taken by Raj Hiran.
*photo taken @ pump and pose gym.
Arun kumar.t
 

Arun kumar is a bodybuilder and personal trainer. He is the founder of bfzhealth.com, a blog about bodybuilding, health and fitness.

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