Free image courtesy of FreeDigitalPhotos.net/by David Castillo Dominic

Of all of the body parts that people train, the legs seem to be the most ignored. People in the gym will rep out the bench and do 1,000 bicep curls before they step into the squat rack to do, you know, squats.

But, building leg and hip strength builds the foundation for all of your other lifts. So, if you want to be stronger in pretty much anything else, you need to develop your legs. Here’s how to do that.

Food and Rest

There’s no magic when it comes to food and rest. If you want bigger legs, you need to eat well and sleep a lot. Food should be restricted to nutrient-dense items like sweet potatoes, regular potatoes, beans, lentils, fatty cuts of meat (especially beef liver), and milk (if you tolerate it). Try to increase your calories by 500 each week until you start seeing the scale move. Focus on getting between .64 and .84 grams of protein per pound of bodyweight. That’s it.

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