The Olympic Secret to Big, Strong Legs Without Weights
Building big, strong legs without (or even with) weights is best explained through the Olympics.
In the Winter Olympics we've got: the speed skaters, alpine skiers, skeleton sliders, hockey players, and bobsleigh pushers all with huge legs.
In the Summer Olympics we've got: weight lifters, rugby players, track sprinters and velodrome sprint cyclists (the king of quads!) all with huge legs, too.
And while it would help your big, strong legs to compete in these sports, not everyone can or wants to.
Big, strong legs are created as a result of pushing the leg muscles to fatigue in very short periods of time with intense effort over-and-over, week-after-week. This is especially true when muscles are taken to exhaustion in isolation with eccentric elements under high tension, pressure, and/or velocity.
What this means is that you don't need to spend 2+ hours doing squats or have freak DNA to get big, strong legs.
On the contrary, with the right equipment and motivation, you could spend a few mins of work busting out your legs and still see results.
There's just one catch: you'll need to work your legs until they are burning, heavy, and flushed with blood. But never to the point of damage or real pain (know your limits)!
Then rest long, recover and catch your breath, and repeat the process multiple times.
Here are some activities to try for big, strong legs without weights or even a gym:
1. Blood Flow Resistance Bands. Allows you to train with less risk of injury, better form, and an easier time burning out your legs with just bodyweight.
2. Push/pull a car, loaded wheel barrow, or something heavy on flat ground. Works everything, too.
3. Rollerblading, preferably uphill if you have the skill to come back down. You're really going to be feeling this one, really great for hips and butt! Big legs, anyone?
4. Sprint uphill. A great strength builder, too!
5. Do the Carol bike or a similar workout on your trainer. Burns your legs out in just 40secs and works them like a velodrome racer. Maybe your legs will look like this one day!
6. Have fun! Pick any higher intensity activity that's so fun you can push harder and just don't care about being "muscularly uncomfortable" for a short bit.
BONUS: Here's how to get big, strong legs (muscular hypertrophy) in the gym with weights: load (60-80% 1RM), reps (6-12), sets (4-8), rest (2-5 mins), duration per set (20-60 secs), speed per rep (60-90% of max), sessions per week (5-7).
Always ramp up slowly when training for hypertrophy and absolutely NEVER train your legs to fatigue without an essential amino acid formula and a trusted protein powder blend.