How to get bigger legs with light weight squats shortsflexfactor

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#sports #flexpower #Flex factor#legwork #leg day #How to get bigger legs with light weight squats • • Warm-Up • Dynamic Stretching: Start with dynamic stretches like leg swings, high knees, and lunges to increase blood flow and loosen up the muscles. • Light Cardio: Do 5-10 minutes of light cardio, such as jogging or cycling, to further warm up the legs. • 2. Focus on Form • Feet Position: Stand with your feet shoulder-width apart, toes slightly turned out. • Core Engagement: Keep your core engaged throughout the movement to maintain stability. • Squat Depth: Lower yourself until your thighs are at least parallel to the ground. Go deeper if your mobility allows without compromising form. • 3. High Repetition Sets • Reps and Sets: Aim for 3-4 sets of 15-20 reps. High reps with lighter weights will help stimulate muscle growth through increased time under tension. • Tempo: Use a controlled tempo, lowering yourself slowly (3-4 seconds) and then driving up more explosively (1-2 seconds). • 4. Increase Time Under Tension • Pause Squats: Pause at the bottom of the squat for 2-3 seconds before driving up. This increases the time your muscles are working. • Slow Eccentrics: Lower yourself very slowly (5-6 seconds) to maximize muscle engagement during the eccentric phase. • 5. Incorporate Variations • Pulse Squats: Add small pulses at the bottom of the squat to keep constant tension on your leg muscles. • Sumo Squats: With a wider stance and toes pointed out, sumo squats target the inner thighs and glutes more effectively. • Goblet Squats: Hold a light dumbbell or kettlebell close to your chest to add slight resistance and improve stability. • 6. Add Complementary Exercises • Lunges: Perform walking or stationary lunges to target your quads, hamstrings, and glutes. • Step-Ups: Use a bench or sturdy platform to perform step-ups, focusing on driving through your heel. • Calf Raises: Include standing or seated calf raises to build your calf muscles. • 7. Consistency and Progressive Overload • Regular Routine: Train your legs 2-3 times per week, allowing adequate recovery time between sessions. • Gradual Progression: Gradually increase the weight or the number of reps over time to continue challenging your muscles. • 8. Proper Nutrition • Protein Intake: Ensure you're consuming enough protein to support muscle growth and repair. • Balanced Diet: Eat a balanced diet rich in whole foods to fuel your workouts and recovery. • 9. Recovery • Stretching: Stretch your leg muscles after each workout to improve flexibility and reduce soreness. • Rest: Ensure you get enough sleep and rest to allow your muscles to recover and grow. • By following these guidelines and maintaining consistency in your training, you can effectively build bigger legs with light-weight squats.

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