How can i build big legs?? england rugby player?

Question

I play rugby for surrey and england u16, i go to the gym about 3 times a week, i usually work my legs 2 of those 3 days...even though i do this, i still have really skinny quads! they are really strong, but no very big, does anyone have any tips how i can make them bigger? they dont neccesarily need to get stronger, just bigger.

ps. i take a protein shake about 2 times a day and i find it easy to build upper body mass but hard to build lower body.

please help

Answer 1

you're tests just came back: you're pregnant

Answer 2

Your legs are the type of muscles that benefit from lower weight, higher reps (vs your arms which benefit from lower reps, higher weight).  You need to work the whole leg so you don't get a muscle imbalance.

Calf-raises for the calf, where you stand on the edge of a 2x4 or thicker, raise up on tip-toes, then go down "below parallel" so your ankles are below the level of the 2x4.  This is done with a weight on your shoulders.  But don't overdo it, work up gradually so you don't tear your Achilles Tendon.

Leg-raises, where you sit on a bench, hook your feet under a bar that is weight-loadable and lift your legs until they are straight out in front of you and then lower them again.

Leg-curls, where you lay on a bench on your belly, hook your heels under a weight-loadable bar and pull your heels up to your bum, then lower them again.

Squats, where you attempt to squat down on your haunches with a weighted bar on your shoulders and then stand up again.  Go as low as you can, but not below parallel (i.e. past the point where your upper legs are parallel with the floor) and keep your feet flat on the floor.  If you feel like you need something under your heels coz you haven't got quite enough flex in your Achilles, you can add a 2x4 or one of the thicker plates that may be lying around, but ideally you shouldn't need this support and as your Achilles stretches and strengthens, you should find you can dispense with this added support.

Answer 3

REST!  You need to take time to rest your legs to build mass.  Take a week or two off from working them out.  And I mean nothing for your legs!  Combine that with a bit more calories into your diet, and viola!  I played National Level footie as a teen and almost never worked on my legs at the gym, but they were HUGE!  Your regular team workouts might be all the extra stuff you need, and all your other time should be spent resting them.