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A common workout goal of many men is to increase the size of their muscles. It is almost as important as keeping the lean form, because only big and lean muscles result in a perfect definition. Some of the men may prefer to lose some weight first and then to engage in building up the mass. Others may rather first work on the mass and later try to lose some weight. However, good training schedule mixed with protein rich diet and smart food combining, may help to accomplish both goals at once.
Workout basis
Building up leg mass requires a lot of effort and intense carefully planned workout. To accomplish this goal, one should have regular trainings, eat properly, and work equally all areas on the legs: the frontal tight quadriceps, the hamstrings at the back of the thigh, and calves, located at the back of the lower leg. It is also important to get a proper warm-up to avoid any type of injury. Injuries may be extremely painful and disabling and may even drastically slow down one’s progress. Do not underestimate the importance of warm up and always spend at least 10 minutes warming up: on the treadmill, cross trainer, slow jogging, climbing up the stairs, or doing anything that will accumulate the heat in the body.
Leg mass exercises
Squats are standard exercise that primarily target the muscles of the thighs, hips and buttocks and hamstrings. They also strengthen the bones, ligaments and tendons, which is very important. Squats will increase the strength and size of the legs and buttocks. The basic squat is performed by stepping under the bar and resting it across the back. With the firm abdomen, on the back of the body at the base of the neck or lower across the upper back. With the feet at shoulder-width apart, one should bend the knees until the quadriceps are parallel to the floor.
Leg press is another great exercise to build leg mass. This exercise is focused primarily on quadriceps. The exercise is performed by pushing against a movable platform under a weighted pressure.
Leg Extensions are very good for quadriceps adding muscle and tone to the upper tights. This exercise is also done on the machine, by lifting the weight while using various foot positions. This helps to maximize stimulation of particular thigh areas.
The end of the training should include hamstring exercises. Leg curl is one of the best, easy enough even for the beginners. The leg curl exercise involves Flexing the lower leg against resistance towards the buttocks.

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