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Revealed! Here's the best way to develop 'tree-trunk' thighs
One of the most frequent questions we receive from beginner and advanced trainers alike is what's the best way to directly target the back of the legs. Thick and powerful hamstrings go a long way towards giving your legs that much sought-after "tree-trunk" appearance. Well-developed hamstrings will also make you stand out in the gym. After all, how many people wear shorts at the gym you train at? Probably not many. That's because they want to cover their puny legs!
Most people just throw in a few sets of leg curls at the end of their leg workouts, and then wonder why their legs don't grow! One highly effective exercise is the stiff-legged deadlift. Here's how to do it:
1. Stand with a shoulder width or narrower stance. Grasp a barbell with a shoulder width grip or slightly wider.
2. With your knees very slightly bent, lower the bar by bending at the hips until you feel a slight stretch in your hamstrings. Keep the bar close to your legs. Lift the bar by extending hips until straight.
3. Throughout the lift, make sure that the back does not round. The back is strong when you maintain the natural slightly curved shape. A perfectly "flat" back is not possible. You can achieve this position by sticking your chest out and pulling back your shoulders, and maintaining this position throughout the whole of the movement.
The key is to get a full stretch and then, as in regular deadlifts, to imagine driving your feet through the floor. So you want to feel like you're pushing your legs down, rather than pulling your torso up. Give it a try and you'll feel those hamstrings scream!
To build really impressive legs, it's also vital to provide your body with the protein it needs to grow. When you train, you stimulate the growth process. If your body doesn't get enough protein, your time and effort in the gym will be wasted. Based on the latest research, if you're exercising on a regular basis, you'll need to consume at least 1.7 grams of protein per kilogram of bodyweight. For people who want to build muscle as fast as possible, this figure should be nearer 2.5 grams per kilogram of bodyweight. For example, if you weigh 13 stone (182 pounds, or 83 kilograms), you'll need a maximum of 207 grams of protein daily for maximum results.
One easy way to ensure you're getting the right amount of protein is to take one serving of Promax whenever you need extra protein in your diet. For best results, you should be consuming protein every 2-3 hours. This creates a positive nitrogen balance, promoting muscle growth, repair and recovery. Drink Promax at breakfast time or with meals to boost the protein content, between meals as a high protein snack, after training to increase recovery or even at bedtime to prevent muscle loss during the night. Promax is so pure, it can be used to cook with or mixed with porridge, yoghurt, smoothies, and fruit shakes to increase the protein content of your diet.
