How to get bigger legs muscle by periodization training?

Firstly, we talk about the muscle hypertrophy which is a term for the growth and boost of the size of muscle cells. The most widely recognized kind of muscle hypertrophy training happens because of physical exercise.

For example, weightlifting, and the term is regularly connected with weight training.

There are such a significant number of plans and training routines which are planned for increasing muscle hypertrophy. Truly there aren’t any best training programs, any training program can fill in as long it has right training standards, dynamics, and so on.

What are the 3 stimuli for hypertrophy:

1) Mechanical Tension

2) Muscle Damage

3) Metabolic Stress

You would ask me which the best stimuli are. I would state all.

Presently to get the greatest hypertrophy you have to execute each of the 3 stimuli in your program. You have to make sense of how to do it regarding recovery.

With respect to mechanical tension on the muscle, you have to train routinely somewhere close to 55-85% of 1RM.

A study found that 20% of 1RM taken to failure validated equivalent hypertrophy gains when compared with 75%of 1RM and the volume was associated.

You have to progressive overload otherwise add weights to the bar. Your lifts ought to challenge instead of comforting you. To make more muscle harm you can focus eccentric overload.

Continue increasing volume by means of including sets or load or reps week to week to get the sweet spot of muscle harm.

For metabolite training, you utilize settlements like drop sets, supersets, constrained reps, high reps, and so on.




Here are some useful hints about how to get bigger legs by legs training. It would be ideal if you take note of that these are averages based on my experience with my own training.

The ideas here ought to be something worth thinking over or spots to begin.

What is periodization? Periodization is a resistance training that might be characterized as calculated operations included in specific training phases.

These training stages depend on increasing and decreasing both volume (which is reps times sets) and force (which is the heap or level of 1RM) when planning a training program.

Periodization programs have been appeared to be best in enhancing muscle quality, fat-free mass and percent muscle to fat ratio. A most essential part of periodization training is the arranging of the recuperation.

These periodization stages substitute between levels of high volume (reps x sets) and low intensity (% of 1 RM) and low volume and high intensity. You can begin with high volume/low intensity and continuously change (through a time of weeks) to low volume/high intensity.

Another periodization program is Undulating periodization where volume and intensity of training are changed over the span of seven days. Periodization has been observed to be best in enhancing muscle quality, and body composition.

Some key components for making a viable periodization program are strategic planning and recovery. 

For what reason Do You Need Periodization?


There are various demonstrated advantages to using a type of periodization:

  • Management of fatigue, decreasing danger of over-training by managing elements, for example, load, intensity, and recuperation period.
  • The cyclic structure expands both general planning and preparation for a sport.
  • Effectiveness is the ‘inherent’ recovery part of various muscle fibers composes that accompanies exchanging volume and intensity methodically.
  • Ability to improve performance over a particular timeframe
  • Accounting for the individual, including time limitations, training age and status, and natural elements.

If you haven’t seen it yet, you must look at the How does muscle re-composition science works article which I had written earlier. It talks about the hypothetical and practical basis on which the forthcoming training protocols are being made.


What do you need to keep note while planning a periodization training for making your leg muscle grow bigger?

1) MV:

Around 6 sets seven days a week is a must for building legs quads muscle, yet that is for deep squats. In the event that you begin doing leg presses or leg extensions to save your gains, your bottom set numbers should be higher.

2) MEV:

The minimum effective volume for most people is around 8 working sets in seven days. Largely less than that is almost certainly not going to develop your legs muscle however it remains untrained.

For some, people, knowingly higher MEVs can be the truth, particularly if they are slow twitch and are a player which was being into games or some aerobic exercise.

3) MAV:

A great many people react best to in the area of (12-18) week after week sets on an average.

4) MRV:

A great many people look as if they have genuine recovery issues over 20 sets for every week. Since the quads muscle is so important and working them with best exercises frequently requires the utilization of some hard workouts like the squats.

Professional lifters with more experience regularly have MRVs of lower than 20 sets. Then again, people who have a lot of training knowledge yet are on the little side and aren’t lifting super heavyweights can have MRVs that surpass 20 sets once in a while.



5) A rate of frequency:

1.5-3 times each week.

The quads are so huge thus strong that they can create a huge amount of fatigue when subjected to overload training. You can train your biceps hard every other day and feel fine and cool, yet you don’t simply leave (truly) from an over-loading quad exercise.

A few people who recover rapidly (small lifters, as a rule) can prepare quads hard (for overload) as regularly as 3x every week, except they have a tendency to be the special case.

Most people can endure and advantage from 2×7 days quad training, yet a portion of the greatest, strongest, and professional lifters can’t do that.

If you were questioning why there are 1.5 times each week for a frequency reference? That is to show how a percentage of the professional lifters can line their quads training.

One major overload session right on time in the week, and afterward a session later in the week that slightly gives an overload (something like a MED image a single session).

For instance, for such lifters, they may do of 10 sets of squats and legs which goes ahead Monday, and on Friday they may very well complete 5 sets of lighter sumo squats.

This most recent session avoids muscle adversity and thrills muscle development in the quads, without including any weariness and permitting the lifter to recover on time for the following Monday overload training.


6) The intensity of an exercise:

Quads have a tendency to grow from a range of loading (and therefore repetition) ranges.

Sets as low as 6 reps work awesome for more explosive, fast-twitch dominant individuals, however, they are the exemption as not the general rule.

For most lifters, sets of 8-15 reps are perfect for quads, and sets of 20 reps should be done through machines for the reason that every rep doesn’t take as long to finish and the back is definitely not a restricting factor.

Quads react extremely well to metabolite training.


7) Periodization Training types to get bigger legs- Microcycles, Mesocycles, and Macrocycles.

Image result for Microcycles, Mesocycles, and Macrocycles.

Periodization is an arranged activity of training factors to augment muscular adjustments. So what are microcycles?

A weekly split which you get an idea from bodybuilders or you read somewhere in wellness magazines like day-1 chest, day-2 back et cetera, that is one microcycle.

Microcycle is only for one week, not the whole program. For instance, you performed 200lbs squats for 4 sets* 6 reps on Wednesday, however how to advance for the succeeding week for most extreme muscular results?

It is extremely critical to periodize your training program as a point to your objectives and it’s imperative to see every single term in training.

Mesocycles originates from microcycles. Is microcycles only seven days’ training schedule? Presently when you plan your program you have to periodize your training for greatest outcomes.

Mesocycles are subdivided into microcycles of one to a month. Mesocycles, for the most part, goes on for 4 a month and a half, that is a 3-5 week of microcycles of an accumulation stage which boost your VIF (volume, intensity, and frequency) and yes it likewise incorporates one week of deloading (which is recuperation week).

Training Block:

Also, know one thing important about training block. A training block is two or three mesocycles together in your program.

Mesocycles are intended for training adjustment for instance hypertrophy if you got 3 mesocycles centering on hypertrophy then those 3 mesocycles shape a hypertrophy block.

(A month, with 3:1 proportion 3 weeks of bad-to-the-bone training and one week of deloading).

Macrocycles are comprised of training blocks (different mesocycles). It can keep going for a half year or even one year. For instance, an athlete may comprise of strength stage, metabolic stage, and Muscle stage.

Here an athlete goes plays from 3-30 reps where he constructs his mass and strength from strength stage, goes down to hypertrophy and highpoints his condition in muscle stage before his main performance.

The situation of every stage is mesocycles and the total finishing point of the different stages together is called Macrocycles.

**Above case goes for a muscle head who is preparing for a competition, powerlifter situation will be somewhat changed**


8) Variation for legs training:

Since the quads are a big and complex muscle, they likely advantage from no less than 2 exercises for each microcycle, and maybe the maximum of 3. So that you train quads hard two times per week, one day you may do squats and a few days after you may do leg presses and lunges.

While quads do require a considerable amount of variation even within a microcycle (and therefore inside a mesocycle), it’s most likely best to oppose the force to overload and go through at least 4 quad exercises for every cycle.

If you utilized, suppose, 5 quad moves in one micro (and in this way meso) cycle, you might just get insane hypertrophy inside that meso as you’re ready to brace essentially all parts of that muscle.

However, what do you do maybe a couple mesos later? You may just have, what, a few new quad exercises that your body isn’t employed to, stale on, and won’t react to any longer?

What’s more, if you utilize them, at that point what do you do in the maybe a couple mesos after? Simply return to the initials?

That is a fine strategy for a few months; however, you can’t do this cautiously for a considerable length of time as EVERYTHING will get old as you’re utilizing it time after time.

A superior approach is to utilize only a few quad movements for each meso, and afterward come back to 1-2 quad moves in and out with everybody or two mesos.




For case in point, your training plan more than a few mesos could look like this:

Meso 1:

  • Squat
  • Leg Press
  • Lunges

Meso 2:

  • Squat
  • Leg Press
  • Front Squat

Meso 3:

  • Front Squat
  • Hack Squat
  • Feet-Forward Squat

Meso 4:

  • Hack Squat
  • Feet Forward Squat
  • Lurch

Meso 5:

  • Squat
  • Leg Press
  • Front Squat


As should be obvious, it’s often months before an old movement is brought once more in with the general mishmash, and when it is, the body is particularly prepared for making new adjustments to that change.

Obviously, if you restrain yourself to 3 exercises for each week or thereabouts, this implies you’ll just get the chance to utilize 1-2 exercises for every newer session.

How the hell does that function? Indeed, for it to work, you need to totally surrender the “3×10” worldview of training volume. Rather than doing 2-3 sets of a single movement, you may need to do 5, 6, or much more.

Also, if you are exhausted so much that the reps get super low towards the last sets, don’t be hesitant to take off the load from a weight bar and continue lifting.

Apart from exercise variation, load variation inside the mesocycle ought to likewise be planned out.

If you trained quads hard on two days, you can shoot for 8-10 reps on one of those days and 12-15 reps on another, or maybe metabolite take a shot at another.

In either case, it’s presumably best to fluctuate rep ranges to some degree between your distinctive quad training days of the week.


9) A range of motion:

We should confront realities. Training quads with a full range of movement (ass to grass) is not a good idea. It’s severe, agonizing, and every rep appears to take your whole time.

Even so, if you need most extreme muscle development, there’s no other approach. This implies you should almost certainly put your money in good Olympic Weightlifting shoes and control your every rep.

Squats that are done sufficiently deep to get your butt to your calves, leg presses so weighty that your knees are only horizontal to your chest, et cetera.

For a few exercises like hack squats and leg presses, you’ll have to get your position, and this will make smaller how much weight you can do, however that is only a piece of the puzzle! Keep in mind.

Stretch under load is an autonomous driver of hypertrophy, so when you’re asking why you’re diving so deep on quad movements, simply know that there’s a small height seat there… and that seat is painful, ripping off your quad tissue that actually causes muscle development to your legs.


10) Metabolite Techniques:

Restricted upon your identity, metabolite techniques for the quads are either extremely fun or no enjoyable at all.

There are four fundamental metabolite structures to quad training, and they all “work” in their own particular provoking ways.

  • Supersets

Take a more isolation quad movement and take it near to fatigue or failure, and after that, with no rest, move onto a more compound movement and rehash.

For illustration, put your 30RM (Repetitions Maximum) on a leg press and wrench out at least 25 reps (Do pause reps).

When you rack the weight, jump (altruistically, you’ll sort of simply walking and not seize this point) up and do the greatest number of jumping squats with your 20RM as you can.

Presently… it may just resemble like 8 squats, however, the metabolite impact will be actual than genuine.

  • Drop Sets

Begin with, 200lbs on deep squats. Perhaps that is your 20RM or something like that.

Complete a set, rest for a moment. Do the second set; take off one of the 50lbs, relax.

8 sets later, you’ll be battling with 6 reps at 95lbs and that hot young lady at the fitness club will stroll in to see you at your most pitiable. However, not to stress, your quads will be so drawn crazy, she’ll make certain to blackout.

  •  Resistance sets

Put a resistance band or skin-tight band and fold it over every leg. At that point perform 4-6 sets of lightweight (30 repetitions maximum) quad work without taking the band off between sets. What’s more, keep the rest breaks short.


  • Giant Sets

Put your 30RM on the hack squat or leg press and complete a set near fatigue. Think of what number of reps that was. About a moment later rest with another such set, again near fall flat.

You get the break to quit doing sets like this simply when you hit a specific whole rep number. For those simply begin with, 50-60 reps have to do.

For this simply very much train intense into your mesocycle, a total of 100 reps should be a target. Take around 1 min rest between each set.



11) Periodization:

Much the same as with most body parts, your main mesocycle ought to be lightweights and reps.

The following mesocycle can be more as usual with maybe marginally different rep ranges and exercises, OR it can be a higher volume block that consolidates lighter weights (60%1RM checks) and more metabolite training.

After that meso, a smaller (3 weeks) mesocycle of strength training (70-85%1RM) with lesser volumes is likely a smart thought to train your muscles for more development, and soon thereafter you return to the procedure.


Notes:  Individuals will state that you needn’t bother with squats to get huge legs. What’s more, they do have a point.

You can develop bigger legs while never squatting. In any case, to get your BIGGEST legs, you in all likelihood need to squat.

So regardless of what else you practice to improve the situation of your legs, squat for reps 8-12 in the muscle building rep range, and you’ll be giving yourself the greatest advantage in the game of leg development.


12) Many Legs Exercises you could do:

  1. High Bar Squat
  2. Close Stance Feet Forward Squats
  3. Machine Feet Forward Squat
  4. Leg Press
  5. Hack Squat
  6. Front Squat
  7. Lunges

-Do any of these which may be designed by your training expert or the ones which have a maximizing effect to your every leg muscle group.


13) Sample program of Periodization training for Legs training:

Periodization Monday ExercisesintensitySetsRepsThursday ExercisesintensitySetsReps
WEEK 1-3

(Hypertrophy and endurance)

Preparation Phase

Hack squatsLow to moderate

(50-75% 1RM)

4-510-20Bulgarian Split SquatLow to moderate

(50-75% 1RM)

Back squats4-510-18Back squats4-510-18
Leg press38-14Goblet Squat


Week 3-5 (Strength and Power)

Transition Phase

Back squatsHigh

(87-95% 1 RM) – (75-90% 1RM)

4-53-7Barbell Box SquatHigh

(87-95% 1 RM) – (75-90% 1RM)

lunges4-53-7Kettlebell Pistol Squat4-53-7
Leg extensions43-6Leg extensions43-6
Dumbbell and Barbell Step-Up43-6Dumbbell and Barbell Step-Up43-6
Week 5-7 

(Competition phase-  peaking stage)


Barbell Back Squat(Very high >= 93% 1RM)- Moderate 80-85% 1RM)1-32-6Box Jump(Very high >= 93% 1RM)

Moderate 80-85% 1RM)

Hack squats1-32-6Bulgarian Split Squat2-35-8
Back squats1-32-6Goblet Squat2-35-8
Leg press1-32-6Step Mill2-35-8

Week 8  DELOADING (Active rest)

Bring home message

Always begin with fundamentals and progress with it and end up your work with some extravagant stuff all over. These are general suggestions so don’t think you have to do every one of them.

Begin from fundamental and trial it. I trust this makes a difference. Thanks!


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Being a graduate in science and technology and a fitness enthusiast I want to create a valuable content for each homosapien living out there which is affected with fitness-wellness and help them to acheive their optimum level of understanding in the subject. love to hear from you email me to [email protected]

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