Why leg muscles don't grow in the gym: 3 main mistakes

Relief and voluminous muscles of calves, thighs and buttocks create not only a beautiful shape, but also a strong corset that allows you to easily perform even difficult tasks, if it concerns leg strength. The training path in the gym is a long and very painstaking work, the result depends on many factors. If you suddenly stopped noticing progress, your legs seem thin and just do not want to increase in volume, it means only one thing – you need to change something. What exactly, told the coach.

Майстор-треньор на веригата фитнес клубове Pride Fitness

“Let’s break down the three main reasons for lack of leg muscle growth when training in and out of the gym.”

Съдържание

Reason 1: Nutritional errors

Often insufficient protein intake and excessive carbohydrate intake can be a hindrance to leg muscle growth and development. Protein plays a key role in muscle building, so you need to eat enough of it. Excessive carbohydrate intake can promote fat storage and make it difficult to burn calories. An unbalanced diet can also reveal a lack of certain vitamins and minerals that are involved in maintaining body functions and building muscle.

How to fix it. Pay close attention to your diet. Increase your protein intake, including meat, fish, eggs, dairy products and plant sources of protein. It is important to find a balance, you can not completely eliminate carbohydrates, but you should limit the consumption of fast carbohydrates: sweets, flour products. It is better to give preference to complex carbohydrates: vegetables, whole grain products, legumes. As for vitamins and minerals, it is necessary to periodically check their level in the body and adhere to the doctor’s prescriptions.

Reason 2. Errors in the approach to training

Incorrect choice of load and monotony of training can hinder the development of leg muscles. Also, insufficient training or excessive load can slow down progress and achieve the desired results.

How to fix. To achieve the desired results, we recommend changing your program, include a variety of exercises. Gradually increase the intensity of training, increasing the weight or the number of repetitions. Do not forget about regularity – perform leg exercises at least two to three times a week. But remember that muscles grow during rest, you should not neglect it. Incorporate MFR roll workouts and self-massages into your routine.

Reason 3. Improper exercise technique

Improper technique when performing leg exercises, such as squats or leg presses in a machine, can lead to uneven loading, lack of results, and even injury. What’s more, some beginners ignore working with additional weights or fail to include functional exercises in their training program.

How to fix. Special attention should be paid to the correct technique of performing leg exercises: study the features and errors, watch videos with a detailed breakdown of the movement. If possible, be sure to consult with a trainer to competently build a training regimen and make sure that the approaches are performed correctly. If you are a beginner, do not know how to work with the equipment and are not sure of the correctness of movements, you cannot do without a specialist.

The approach to exercise often changes everything, so, moving towards your goal, don’t forget to think through the plan, assess all the risks, pros and cons. Don’t let mistakes stop your progress and get in the way of your dream body.