Bulking up is an expression used by bodybuilders and athletes to describe the process of gaining muscle mass. Properly known as hypertrophy, bulking usually involves periods of ingesting more food than normal combined with regular workouts with big, compound exercises and heavy weights. While leg extensions and leg curls are an effective way to target individual leg muscles, they are not effective for bulking. Compound exercises performed using heavy weights promote muscle growth by overloading large numbers of muscles at the same time and triggering the release of anabolic hormones such as testosterone and growth hormone.
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Squats
Squats are so effective for bulking that numerous programs have been designed that involve little more than frequent, heavy squat workouts and drinking large volumes of milk. One such program, described in the book “Super Squats” by Dr. Randall J. Strossen, is based on workouts used by old-time strongmen and involves one set of 20 repetitions of squats performed with a very heavy weight. The so-called breathing squat programs were very popular during the late 19th and early 20th century and despite their obvious
Hack Squats
Hack squats are named after Estonian wrestler George “Hack” Hackenschmidt. Hack was famed for his powerful leg development which he attributed to his regular use of an exercise which subsequently became known as the hack squat. To perform this unique exercise, stand with your back to a barbell placed on the floor. Bend down and grab the barbell with an overhand grip. Lift your chest, arch your lower back slightly and then stand up. Drag the barbell up the back of your legs to just below your butt. Lower the weight to the floor and repeat. If you find your heels lift off the floor, rest them on half-inch-thick blocks.
Leg Press Machine
The main advantage of the leg press machine is that you can exercise alone in safety. If you are unable to complete a repetition, engage the safety handles and lock the weight in place. Although the leg press is safer than many freeweight exercises, it is not completely without risk. Avoid bending your legs too deeply as lowering the weight to far puts a potentially injurious stress on your knees and can also result in rounding of your lower back. Keep your feet pressed flat on the footplate and only bend your knees slightly below 90 degrees of flexion.
Romanian Deadlift
The Romanian deadlift is a popular exercise with Olympic weightlifters, powerlifters and other athletes looking to maximize the strength and size of the hamstrings, hips and lower back muscles. To perform this leg bulking exercise, grasp a barbell with a shoulder-width overhand grip and stand with your feet shoulder-width apart. Bend your knees slightly and then keep them rigid for the duration of your set. Push your butt backward and lean forwards from the hips. Lower the bar down the front of your legs as far as you can without rounding your lower back. Push your hips forward and stand back up. To maximize the recruitment of your hamstrings, keep your weight on your heels and not on the balls of your feet.