Cómo DESARROLLAR unas PIERNAS GRANDES y ESTÉTICAS [ENG/ESP]
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Las piernas a diferencia de cualquier otro músculo requieren de un estímulo alto para poder lograr un desarrollo muscular, esto debido a su constante activación (cuando caminamos, subiendo escaleras, sentándonos y levándonos) son músculos que prácticamente no descansan y necesitan un estímulo mayor al que le damos a diario para poder crecer.
The legs, unlike any other muscle, require a high stimulus to achieve muscular development. This is due to their constant activation (when we walk, climb stairs, sit down and stand up) and they are muscles that practically do not rest and need a greater stimulus than the one they normally need. We give it daily to be able to grow.
Para poder desarrollar las piernas necesitas trabajar con repeticiones bajas en las que lleguemos al fallo o cerca del fallo pero con pesos pesados (intentar trabajar con más de 25kg si es posible y con un rango de 6-10 repeticiones). También debemos entrenar con la ejecución correcta la cual es lenta y controlada.
In order to develop your legs you need to work with low repetitions in which we reach failure or close to failure but with heavy weights (try to work with more than 25kg if possible and with a range of 6-10 repetitions). We must also train with correct execution which is slow and controlled.
Por último debemos aumentar la frecuencia de entrenamiento ya que si a diario de damos un estímulo alto a nuestras piernas debido al uso que le damos para realizar cualquier movimiento, debemos darle un estímulo más alto que ese varios días a la semana. Deberíamos trabajar las piernas como mínimo 3 veces por semanas dentro de lo posible para poder lograr un desarrollo muscular más óptimo.
Finally, we must increase the frequency of training because if we give a high stimulus to our legs daily due to the use we give them to perform any movement, we must give them a higher stimulus than that several days a week. We should work our legs at least 3 times a week if possible to achieve more optimal muscle development.
Debemos realizar un superávit calórico (comer más calorías de las que nuestro cuerpo gasta) y aumentar los gramos de proteína (2g de proteína por kilogramo de peso). Es importante también priorizar el nivel nutricional de los alimentos para darle toda la materia prima a nuestro cuerpo para poder desarrollarse.
We must achieve a caloric surplus (eat more calories than our body expends) and increase the grams of protein (2g of protein per kilogram of weight). It is also important to prioritize the nutritional level of food to give all the raw materials to our body to be able to develop.
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