Leg muscles can be tough to build up, because they’re already so strong from daily use. To get bigger leg muscles you have to take your training to the next level and push your legs like never before. Using the right training techniques and eating plenty of protein will pay off in the end. Genetics do play a role in how big your leg muscles will ultimately become, but anyone can benefit from the right exercise routine.

Below are 3 Ways to Build the Leg Muscles:

Practice Explosive Reps to Increase Leg Muscles

Many bodybuilders train with explosive movement, but this can cause injury if you push yourself too hard or use the wrong technique. If you’re interested in these quick, forceful motions, take the time to learn them correctly:

Start with a lighter than usual weight.

Always use a slow, controlled release on the eccentric

Pause and contract the muscles at the low point of the exercise.

Explode into the lift or push. Start with a short range of motion and increase the distance gradually as you train

Keep your joints slightly bent at peak range of motion to prevent damage to connective tissues.

To Build Leg Muscles, Train 3 Times a Week

People think that to build muscles you have to train everyday, but that’s not the case. Muscles get bigger when they get small ‘breaks’ in training, and get stronger when they build up again during ‘rest’ days. So don’t exercise the same muscle groups two consecutive days. Rotate muscle groups as you’re training your arms, back, chest, and other areas on the days you aren’t working out your legs.

Also, making sure to work out your other muscle groups is important when you’re working on your legs. Don’t neglect the rest of your body!.

For Strong Leg Muscles, Work out Hard

Make your leg workouts count. They shouldn’t last more than 30 minutes, but those 30 minutes shouldn’t feel comfortable. You want to go all in and maximize the workout, putting a lot of pressure on your muscles so that they break down and build up stronger.

For each exercise, you should use an amount of weight that you can lift for about 10 reps before you have to stop. if you can lift an amount of weight 15 times without stopping, you aren’t lifting enough. If you can’t lift it more than 5 times without needing a break you’re doing too much.

Some trainers recommend training failure, which is the practice of repeating an exercise until you can’t do even one more rep. This is said to build up the muscles more quickly, but it can cause injury if done incorrectly.