How to Build Bigger Legs and Back Muscles

Did you know you should be training your back and legs more than twice a week? These muscle groups are the most overlooked in training, and to maximize your gains and get stronger, you should be training them more often. At least three times a week.

How to Build Bigger Legs and Back Muscles


Here are some simple, basic tips you can follow to work the biggest muscle groups and build your strength in your back and leg muscles. 


Why focus on the Back and Legs? 

Keeping them in shape is important to good health. According to the National Academy of Sports Medicine, “a comprehensive back and leg workout should also include supplemental exercises for flexibility, balance and agility, including static stretching, single-leg squats, deadlifts, self-myofascial release*, and static, active and dynamic stretching.”  (*Self-myofascial release is a therapy in alternative medicine that treats skeletal muscle immobility and pain by improving circulation and stimulating muscles’ stretch reflex, often using a special foam roller.)


When you train the back and legs, you’re saving time and getting stronger faster. You’re forming tight, toned legs and back muscles while building up lean body mass. It also helps burn excess body fat even between workouts. 


Back to Basics

Concentrate on mastering your form and fueling your body. Over time, the gains you’re working for will become apparent. 



A Squat is a lower body exercise you can do just with your body weight, or with added weight. Stand with your feet apart, placed slightly wider than your hips. Keep your chest up, put your weight on your heels, and lower your body like you’re sitting on a chair. 



A deadlift primarily targets your hamstrings, lower back, quadriceps, and glutes. When you work out these muscles, you help improve your strength and stability. 


Stand with your feet under the center bar area of the barbell. Keeping your back straight, bend over and grab the bar with a shoulder-width grip. Bend your knees, lift up your chest, and straighten your lower back. Then stand up with the weight. 


Read more about deadlifts at


Bent-Over Row

These work your back, hips, and arms. When you do Bent Over Rows, you’ll get a stronger, muscular back and bigger biceps. 


Start by holding the bar with your palms facing down, slightly bend your knees and bring your torso forward. Keep your back straight and your head up while you pull the bar up. 



A Pullup is a good exercise for your back and biceps. Face your palms out on the bar, keeping your arms shoulder width or further apart on the bar, and pull your body up on the bar. 


There’s more about Pull-Ups inTop 10 Best Exercises to Build Muscle and Strength.


Lift Heavy 

There are many benefits to lifting heavy other than just building muscle. For instance, lifting heavy can help your bone strength, metabolic health, and brain function. Read the 5 Reasons To Lift Heavy Weights (Besides Building Muscle) and learn other reasons why lifting heavy can help you maximize gains. 


(Whether you choose heavy, moderate, or light weight, lift heavy enough so you feel fatigued the last few reps in each set.) 


Legs and Back Workout Schedule’s workout suggests working out your legs and back 3 times per week. Here’s the schedule:


Day 1: Legs and back

Day 2: Chest and shoulders

Day 3: Legs and back

Day 4: Chest and shoulders

Day 5: Legs and back

Days 6 & 7: Rest / cardio / flexibility

Back and Leg Day Workout

Superset 1: Squats & Pull Ups (heavy weight)

Sets/Reps: 3x6, 90 seconds rest between supersets


Superset 2: Deadlifts & Cable Rows (moderate weight)

Sets/Reps: 3x8, 1 minute rest between supersets


Superset 3: Bulgarian Split Squats & Bent-Over Rows (light weight)

Sets/Reps: 3x10, 30 seconds rest between supersets


Finish the workout with 1 set of 30 Lunges and max Pull Ups.



Make Sure Your Diet is On Point

What you put into your body directly affects how quickly you make gains. Diet and workout must work together. If you’re looking to pack on size and solid muscle to improve your performance, GAT RADICAL MASS may be just what you’re looking for. 


Take GAT RADICAL MASS post-training or between meals. It comes in delicious vanilla and chocolate milkshake flavors. Here’s what else you can expect from Radical Mass:  

  • 960 Nutrient-Dense Calories
  • It mixes Easily into a Smooth Shake
  • 50 Grams of GAT MASS Triple Whey
  • 3:1 Ratio of Carbs to Protein
  • 177 Grams Carbs


Visit to buy GAT RADICAL MASS or to learn more. 

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