muscles in a leg

Im soon turning 14 and i want to know how can i build leg muscles?

I'm 13 turning 14 in november (the 1st) and im a freshman in high school. I play basketball, i'm actually a starter, and im kind of fast. I'm 5ft 4 or 5, weigh 104 pounds and im strong for my size I just don't have the muscles to prove it. Please help me build muscle im open to any suggestion. Thanks

get some protein powder

How to Achieve Those Giant, Tree-trunk Bodybuilder Legs

One of the most common blunders that many people get caught up in when they decide to go into bodybuilding is the failure to train the leg muscles. Many persons tend to concentrate on the upper body and the arm muscles and completely or partially ignore their legs. It is vital that a training regimen be focused on the entire body and no preference should be paid to particular sections if you desire an even tone and appearance. Having a barrel-like chest and branch-like arms is all good but if these are supported by an undeveloped lower body then you might just get the nickname ‘chicken legs’.

There are a few recommendations that have been put forward by the more experienced bodybuilders in terms of developing the muscles in your legs. Prior to starting off on training the legs you should appreciate the fact that the legs are responsible for supporting your entire frame. As such it will be vital to ensure that your foundation is strong and stable. With this notion in mind you will be able to spread out the effort more instead of always thinking about your biceps.

Interchange your workout regime and pay attention to your legs. One of the best exercises for your lower body is the squats. These can be done plain or with the aid of weights such as the barbell. The exercise can be manipulated into a number of varieties that are guaranteed to give you good results. As you do the squatting exercises you should initiate the motion with your butt and not the knees. If you are inexperienced in this sort of workouts it will be advisable to ask a seasoned friend or trainer to monitor you.

Apart from the squats, you can also throw in a couple of other techniques that include leg extensions and standing leg curls. The former are meant to work on your quadriceps i.e. front part of the leg while the latter act on the reverse side of the thigh i.e. the hamstrings. Calf raises are a must because you will definitely require strong calf muscles. These raises have been modified severally and they include the one leg raises, reversed calf raises and donkey calf raises.

Strive to maintain proper performance for greater benefits. By working on the leg muscles you are in fact working on some of the largest muscle groups in your body. For this reason you may find the need to increase the weight resistance but care should be taken so as not to incur injury. For the maximum gains to your leg muscles you may perform lower reps in the range of 5-10 each in sets of 2-4. The rest period between these workouts is preferably 1-2 minutes.

Introduce new techniques to prevent complacency. As soon as you feel that you are near the plateau wall you should be prepared to alter your training sequences so as to stir the muscles into further growth and development.

Remember to give your legs a rest and eat healthily. This point hardly needs further explanation. The body muscles grow during the periods of rest and they need proteins to do so. Ensure that your diet contains enough proteins to foster muscle growth.

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