# @protein.papi_ on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/C-dZmhQRZRR
- **Gondola URL:** https://gondola.cc/posts/28961141-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f1bacc9554.jpg
- **Posted:** 2024-08-09T18:34:16.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

THE RIGHT WAY TO GROW YOUR LEGS
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1: First and foremost you want to be eating at maintenance or in a surplus of calories to build. The amount of protein you should eat to build muscle depends on your activity level and health goals:

• Average person: 0.8 grams per kilogram of body weight
• Physically active people: 1.2-2.0 grams per kilogram of body weight or 0.7–1 gram of protein per pound of lean body mass.
• People trying to build muscle: May need more than 2.0 grams per kilogram of body weight

2: Training unilaterally allows you to focus and develop on one leg at a time and greatly helps with muscle imbalances which we all have due to naturally having a more dominant leg. 

3: We love showing love to those quads and hammy’s but what about those adductors?! Grossly under trained the adductors make up almost 23% of your lower extremities. We isolate every other muscle group, it’s only right that we show love to the adductors if we want to see real leg growth! 

4: Last but not least if your legs are not growing it’s most likely because you aren’t training them enough. Studies show that doing 10 or more sets per muscle group per week is better than fewer than 10. Larger muscle groups like your legs can go as high as 20 sets.
So if you aren’t in this ball park make sure you add in that extra day. 
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Looking to build strong powerful legs? Need a little extra help with your programming? Hit the link and let’s set you up for success 🫡
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Hope this helps! 

As always,

Peace and Movement! 
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#legdayworkout #legday #legworkout #legdays #lowerbodyworkout

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## Tags

legdayworkout, legworkout, legday, legdays, lowerbodyworkout

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