- Mar 8, 2021
- 3 minutes
5 Reasons Why Your Legs Are Not Growing!
Sometimes, our legs will not grow! Is it because you're not lifting heavy enough? Or you didn't have the motivation to do so? Actually, there's more behind it. . . so here are 5 reasons why your legs are not growing! ❗
❗ LITTLE TO NO RECOVERY! ❗
Perhaps you have been overtraining your legs, and you may feel incredibly sore from all the leg exercises! However, for the body to be able to get the protein and the EAA's (Essential Amino Acids). Secondly, for the proper recovery time, we need approximately 24-48 hours of rest for the muscle fibers to be able to rest and be able to produce the same amount of strength & force for the next workout. Finally, your training split routine may be the reason why your legs are not growing. Perhaps you only train them once a week. Once a week is too little training while training legs two days in a row and/or training them more than 3 times a week is overloading them with so much force & muscle fiber damage.
❗ NOT MENTALLY STRONG ENOUGH! ❗
This is actually a big one in terms of mental strength & physical strength. You can't be physically strong if you're not mentally strong. Leg Day is very hard because you are targeting over 50 muscles in the legs, and that is about 50+ muscles under constant tension and stress as weight is being loaded into the muscles. Take some time to train the mind to seek discomfort under the hardest of reps. Once you are mentally strong, anything else will come easy. If not, change the way you look at leg day. Stop hating it because everyone else says it's hard. Take it at your own pace, and progress will follow you. Use music if it helps. I suggest cranking it up to the max. And it doesn't hurt to be "crazy" when training legs. I've been there.
❗ SH*T DISCOMFORT TOLERANCE! ❗
This also ties into the mentality of being able to withstand leg day. Also, sorry for the language, but if you give up once the pain starts kicking in, you are mentally weak, and therefore, you will be physically weak. Your mind wants to give up once you feel the level of discomfort. You may be breathing incorrectly (gasping for air), or you are focusing more on the movement pain rather than the long-term set itself. But once the lack of oxygen catches up with your legs, then you can call it quits. Otherwise, continue. You're not done yet.
❗ TOO MUCH CARDIO! ❗
A common mistake by many people when it comes to the lack of growth in their legs! If you plan on running & weightlifting, please don't. Your body can only handle so much stress & overload to the legs, therefore, it could undergo muscle atrophy to recover. Basically, this means that it will use your muscle to recover the damaged muscle & the body. So you lose muscle. I don't care if it is just an extra 5-minute HIIT Training, you are wasting the recovery reserves in your muscles and your EAA's. If you will do cardio, make sure it's less taxing on your muscle reserves, so I suggest walking. If you will do both cardio and strength training, make sure you do weights first, and then cardio. You will more of your muscle reserves for your strength than for bodyweight exercises. It's more important to reach muscular failure first, then cardiovascular failure.
❗ R.O.M. & SQUAT TECHNIQUE! ❗
These two can go together since they can both determine how much your legs can grow!
R.O.M. = Range Of Motion.
If your R.O.M. on a squat is lower than 90 degrees (above parallel with the ground), you are not placing enough tension on the legs, so you leave some gains on the table! This is also known as "quarter-squatting", and this can end up with you being on a gym fail video.
But even if you squat 90 degrees or lower, how are you squatting? If you are squatting in a wide stance, you are damaging your hip flexors & hip adductors, and not on the vastus medialis, vastus lateralis, rectus femoris (i.e. quadriceps). The same things apply to the hamstrings & glutes. If you do not lock out during a deadlift, or a barbell/dumbbell hip thrust, you are cheating gains & your mentality.