How to bulk up your legs in the gym and increase your testosterone

Thickening your legs in the gym is a constant pursuit, especially for women who are into bodybuilding. But, whether it is due to laziness, or even lack of information, some people do not like to train their legs.

Especially men, who are more interested in gaining muscle mass in the upper extremities, such as the arms, chest, and back. However, not wanting to perform exercises for your thighs, legs and buttocks can be costly.

The first thing, of course, is the aesthetic damage that this will cause to the body. Developing the upper parts of the muscles and neglecting the lower parts will lead to obvious disharmony in the body. In addition to generating a power imbalance. “The top, which is intended for aesthetics, is completely disproportionate. The negative effects that can have are impaired mobility, posture and even back pain,” says the personal trainer. Marcio Lowe.

Leg training can increase testosterone levels in the body

But what some may not know is that training legs properly can also boost the results of other muscles, while increasing testosterone in the body. “Heavy leg training” is what the chemist, fitness guru and professional IFBB athlete says, renato cariani, Recommended for people who want to increase hormone levels naturally.

According to the advice that the professional usually gives on his YouTube channel, factors such as physical fatigue, high energy demand and micro-injury of fibers in large quantities are responsible for the increased production of hormones during leg training. “Your body forces its physiological functions responsible for producing testosterone to produce more testosterone,” he explains.

Personal Marcio Lowe also believes that training the lower extremities can help develop other muscle groups. “By maintaining a high level of these hormones in the body, training the lower extremities contributes to achieving the results of the upper extremities,” explains the specialist.

Tips to improve training

Now it’s time to learn how to make your legs thicker. For those who have already convinced themselves of the importance of including specific lower extremity training in their routine, there are some ways to improve gains. It is possible to train once or twice a week. Set aside one day to do only quadriceps exercises and another day for your hamstrings. Or even combine leg training with some small muscle training. The important thing is a careful analysis of each person’s individualities and goals.

The best solution in this case is to seek help from a trained physical education specialist. He will know how to analyze and direct each individual correctly, so that the results are quick and safe. “Everything will depend on the training volume and the exercises chosen. With a higher training volume, we cannot focus only on the muscles, we have to think about the joints. That is why we must choose the exercises carefully and know how to divide them. “On the right days,” explains Lowe.

According to the expert, the main exercises for those who want to thicken their legs are basic exercises, such as free squats, leg presses, stiffening and chair extension. “Exercises that involve significant muscle fiber activation are ideal for those who want to tone their legs completely,” he explains.