How to Develop Huge Muscular Legs With Kettlebell Training
Kettlebells can be used to help make you leaner, stronger or build massive amounts of muscle. The type of training is what makes all the difference. If you employ the right training method, the right exercises, and a diet high in calories and protein you can build massive muscular legs, packed with strength to boot.
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Instructions
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Do double front squats. Double front squats are the best kettlebell exercise for building leg muscles. A double front squat is where you clean two kettlebells, preferably bigger bells, and squat with them. Additional exercises that help build leg muscles are one-leg deadlifts, overhead squats, lunges, double swings and pistols.
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Perform high volume leg workouts twice a week. High volume refers to the total number of reps performed in a single workout. Take two to three exercises, like the double front squat, one-leg deadlifts and double swings. Do 10 sets of five reps of each exercise with 60 seconds rest between each set.
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Use Escalating Density Training (EDT) to build leg muscle and burn fat. EDT is performed by taking two exercises that work different muscle groups, for example double front squats and one-leg deadlifts. You will do one set of five reps of squats, then five reps of deadlifts, alternating back and forth between the two exercises. You will continue to do set after set for a given period of time, say 15 minutes. You are not required to keep doing fives, as fatigue sets in you can drop to sets of three, two or even one rep. The idea is to keep moving as much as possible for the whole 15 minutes. Keep track of the total reps you did, and next time you try to beat that number. Meaning if you did 120 reps one day, then next time do more than 120 reps in the same 15 minutes. Do two rounds of EDT with different exercises in each workout. Work the same muscles no more than twice a week in this manner.
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Tips & Warnings
Make sure to consume large quantities of protein, especially after your workout. You are likely to be quite sore afterward and a constant supply of protein for recovery will minimize this.
It is always recommended to consult your physician before beginning a new diet or exercise routine.
