Building strong, muscular legs is a goal for many gym-goers, but it can be easy to make mistakes that hinder your progress.
From incorrect training techniques to poor recovery practices, there are several common pitfalls that can slow down lower body muscle gains. In this article, we’ll examine five common mistakes that might be holding you back and provide evidence-based advice to overcome them.
Mistake #1: Neglecting Progressive Overload
Progressive overload is the foundation of muscle growth and strength development. Failing to gradually increase the intensity, volume, or frequency of your workouts can cause your progress to stagnate. The principle of progressive overload was first studied by Dr. Thomas DeLorme in the 1940s, who demonstrated that systematic weight increases led to more significant strength gains compared to static loading (DeLorme & Watkins, 1948).
When you lift the same weight for the same number of repetitions over time, your muscles no longer receive the stimulus required to grow. Instead, ensure that you’re challenging your muscles by gradually increasing the resistance, reps, or sets you perform.
One way to incorporate progressive overload is by adjusting the volume (sets x reps) or intensity (weight lifted). Research from Schoenfeld et al. (2016) indicates that higher training volumes are positively associated with greater hypertrophy in trained individuals. You can also manipulate frequency, as a study by McLester, Bishop, and Guilliams (2000) found that twice-weekly training was superior to once-weekly training for muscle size gains.
Tips to Implement Progressive Overload:
- Increase the weight by 2-5% when you’re able to complete all reps with proper form.
- Add an extra set or rep to each exercise.
- Increase your training frequency for lower body exercises, aiming to target each muscle group twice per week.
Mistake #2: Poor Exercise Selection
The exercises you choose play a crucial role in stimulating muscle growth effectively. Focusing only on machine exercises or avoiding compound movements can limit your muscle activation and development. Compound exercises, such as squats, deadlifts, and lunges, recruit multiple muscle groups, enabling greater hormonal response and muscle stimulation.
A study by Contreras et al. (2010) showed that exercises like squats activate the gluteus maximus and hamstrings significantly more than isolation exercises, contributing to improved lower body muscle gains. Additionally, squats and deadlifts allow you to lift heavier weights, which stimulates muscle growth more effectively through mechanical tension, a primary driver of hypertrophy (Schoenfeld, 2010).
While isolation exercises, such as leg extensions and hamstring curls, can enhance specific muscle development, they should complement rather than replace compound exercises in your routine.
Tips for Optimal Exercise Selection:
- Prioritise compound exercises like squats, deadlifts, lunges, and Bulgarian split squats.
- Use isolation exercises as secondary movements to target individual muscles after compound exercises.
- Ensure a balance between quadriceps-dominant and posterior chain exercises to avoid imbalances.
Mistake #3: Ignoring the Importance of Recovery
Recovery is often underestimated in lower body training, but it is during rest, not workouts, that muscle repair and growth occur. Ignoring recovery can lead to overtraining, fatigue, and injury, all of which can halt progress. Research by Buresh, Berg, and French (2009) found that increased recovery time improved muscle protein synthesis, especially after high-volume workouts.
Additionally, inadequate sleep can negatively affect your gains. Walker et al. (2017) demonstrated that sleep deprivation impairs recovery by reducing testosterone and growth hormone levels, both crucial for muscle repair and growth. Overtraining without adequate recovery also leads to increased cortisol levels, which has catabolic effects on muscle tissue (Kraemer et al., 1998).
Tips for Enhancing Recovery:
- Allow at least 48 hours of rest between intense lower body sessions to support muscle repair.
- Aim for 7-9 hours of quality sleep per night to enhance hormonal balance and recovery.
- Incorporate active recovery techniques, such as light stretching, foam rolling, or low-impact cardio, to improve blood flow and reduce muscle stiffness.
Mistake #4: Inadequate Nutrition and Protein Intake
Nutrition is integral to muscle building, yet it’s common for individuals to neglect dietary requirements, particularly protein intake. Proteins provide amino acids, which are the building blocks of muscle tissue. Insufficient protein intake can prevent effective muscle repair and growth after workouts. A study by Phillips and Van Loon (2011) suggested that consuming 1.6 to 2.2 grams of protein per kilogram of body weight daily is optimal for muscle hypertrophy.
Additionally, carbohydrates play a vital role in muscle recovery by replenishing glycogen stores, which are depleted during intense exercise. A study by Kerksick et al. (2017) highlighted that carbohydrate intake before and after workouts enhances recovery and performance, ultimately aiding muscle gains.
Tips for Optimising Nutrition:
- Consume 1.6-2.2 grams of protein per kilogram of body weight daily from sources like lean meats, eggs, dairy, and legumes.
- Include complex carbohydrates in your meals to sustain energy and replenish glycogen stores.
- Consume a balanced meal containing protein and carbs within 2 hours after workouts to maximise recovery and muscle protein synthesis.
Mistake #5: Overlooking the Mind-Muscle Connection
The mind-muscle connection (MMC) refers to the conscious focus on a particular muscle during exercise, which has been shown to increase muscle activation. Many lifters overlook this technique, often leading to improper form and ineffective muscle stimulation. Research by Schoenfeld and Contreras (2016) found that focusing on the working muscle during exercise can lead to greater activation, especially in isolation movements.
A lack of MMC can result in other muscle groups compensating during exercises, leading to imbalances and reduced growth in target muscles. Practising the MMC can help ensure that you’re engaging the right muscles, leading to better gains.
Tips for Developing the Mind-Muscle Connection:
- Slow down your reps to increase focus on the working muscle.
- Visualise the muscle contracting and lengthening during each rep.
- Use lighter weights initially when practising the MMC to prioritise form over load.
Key Takeaways
| Mistake | Solution |
|---|---|
| Neglecting Progressive Overload | Gradually increase weight, reps, or sets to challenge muscles consistently. |
| Poor Exercise Selection | Prioritise compound exercises like squats and deadlifts for optimal muscle activation. |
| Ignoring the Importance of Recovery | Allow sufficient rest, sleep 7-9 hours per night, and include active recovery. |
| Inadequate Nutrition and Protein Intake | Consume 1.6-2.2g of protein per kg of body weight daily, with balanced carbs. |
| Overlooking the Mind-Muscle Connection | Focus on the working muscle, slow down reps, and visualise muscle contraction. |
References
Buresh, R., Berg, K., & French, J. (2009) ‘The effect of resistive exercise rest interval on hormonal response, strength, and hypertrophy with training’, Journal of Strength and Conditioning Research, 23(1), pp. 62-71.
Contreras, B., et al. (2010) ‘Gluteal muscle activation during common lower body exercises’, International Journal of Sports Physical Therapy, 5(1), pp. 35-44.
DeLorme, T. L., & Watkins, A. L. (1948) ‘Technics of progressive resistance exercise’, Archives of Physical Medicine and Rehabilitation, 29(5), pp. 263-273.
Kerksick, C. et al. (2017) ‘International Society of Sports Nutrition position stand: nutrient timing’, Journal of the International Society of Sports Nutrition, 14(1), p. 33.
Kraemer, W.J., et al. (1998) ‘Cortisol responses to high-intensity cycle exercise’, Journal of Applied Physiology, 85(6), pp. 2315-2321.
McLester, J. R., Bishop, E., & Guilliams, M. E. (2000) ‘Comparison of 1 day and 3 days per week of equal-volume resistance training in experienced subjects’, Journal of Strength and Conditioning Research, 14(3), pp. 273-281.
Phillips, S. M., & Van Loon, L. J. C. (2011) ‘Dietary protein for athletes: from requirements to metabolic advantage’, Applied Physiology, Nutrition, and Metabolism, 36(1), pp. 65-71.
Schoenfeld, B. J. (2010) ‘The mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872.
Schoenfeld, B. J., & Contreras, B. (2016) ‘The mind-muscle connection: implications for enhancing muscle hypertrophy’, Strength & Conditioning Journal, 38(2), pp. 43-47.
Schoenfeld, B. J., et al. (2016) ‘Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men’, Journal of Strength and Conditioning Research, 30(5), pp. 1225-1232.
Walker, M. P. et al. (2017) ‘Sleep loss and the neurobiology of mood and cognitive processes’, Trends in Cognitive Sciences, 21(6), pp. 393-403.
