your legs aren't growing and here is why

Let’s face it:
 
Having a pair of well-developed and powerful legs is not high on the priority list for most people.

But, the fact that you’re here says a lot. You’re not getting the results you want from your leg training, and you want to know why that is.
 
To that end, we’ve put together a list of the three most common reasons why your legs might not be growing at the rate you want them to.
 
Let’s see:

1. You’re Not Doing Enough Volume
 
Training volume refers to the amount of work we do within a workout or training week. The easiest way to measure it is by counting the number of hard sets we do. Research seems to suggest that the more volume we do, the more growth we experience – up to a point, of course.
 
In most studies, ten to twenty weekly sets have been shown to be effective, especially for the larger muscle groups.
 
So, the best thing you can do is start doing ten to twelve sets for your legs, track your progress, and add more work if you find that this is not enough.
 
2. You’re Not Eating Enough
 
Nutrition coaching is not mandatory, but you should have a basic understanding of eating for muscle growth. Most people train hard, but don’t take care of their nutrition, and always struggle with growth.
 
To optimize muscle growth, you need to consume enough calories and protein. A small calorie surplus of 100-250 calories per day is enough to help you gain weight at a steady rate and grow your legs.
 
Protein is also vital, as it provides the body with the building blocks it needs to repair our muscles after training and develop them. As a rule of thumb, you should aim for 0.8 to 1 gram of protein per pound of body weight.
 
3. You’re Not Mindful
 
This might sound a bit weird, but mindfulness plays a considerable role in our overall productivity and gym results. Simply put, most people never achieve great results with their training because they are never present in each workout. They typically go through the motions, attack their workouts haphazardly, and it shows.
 
But, to make your leg training effective, you need to be mindful. You need to pick exercises that stimulate your muscles, you need to use proper training form, and you need to put enough effort into your workouts. That way, you’ll be able to make the most out of each session and finally start growing your legs.