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Why Leg Day Is Key For Gaining Weight & Muscle

Chris Appleton
Author & Editor7 years ago
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Written by Callum Melly

Why Leg Day Is Key For Gaining Weight & Muscle

These two words when combined destroy souls worldwide, it’s the one day each week that never get’s easier, brings grown men to their knees and is often responsible for the layer of dust gathering upon the squat rack, it’s leg day.

Our legs are our biggest muscle group, being made up of our gluteus, quadriceps, hamstrings and calves, they make up half of our body, are used in unison for most compound movements and they should be trained in balance with the rest of your body.

legs bums and tums exercises

Now despite what you have heard, there is a common misconception that training your legs will increase human growth hormone levels significantly more than your upper body, this is just a myth. In fact, you naturally secrete just as much human growth hormone during deep sleep as you do during an intense workout whether that be an upper or lower body muscle group, that’s why I always recommend taking ZMA before bed, to increase deep sleep and natural human growth hormone secretion.


Obviously if you train your entire body and promote lean muscle growth in every muscle group you will gain weight and lean muscle mass, and naturally, human growth hormone and testosterone will be increased if you do train legs, but no more than other muscle groups. Basically, if you usually talk your way out of leg day, then you are missing out on building lean muscle and gaining weight in 4 key muscle groups.

leg exercises

The key word that springs to mind here is balance and balance is a word I refer to a lot when it comes to nutrition, but here it is also applicable, because a balanced body will work better in sync and allow you to perform better in all aspects of your training. For example, if you skip leg-day (no pun intended) then you could be missing out on maximizing your ability to move more weight in one of the best compound and upper body building exercises out there, the deadlift! If you want to develop a strong posterior chain, defined and V-tapered back then you need to be incorporating deadlifts into your workout, in which a strong and muscular trunk will vastly improve your lifts. That’s a great word there, “trunk”, because the tallest trees with the largest canopy’s, have the biggest trunks.


Due to the fact that our legs are such a large muscle group and are often used to perform such energy consuming exercises such as squats and deadlifts, it is vital that we ensure we are fuelling our workouts and recovery with the right nutrition to promote lean muscle growth and repair and I can always rely on Myamino Energy. MyAmino boasts a blend of amino acids, BCAAs and natural caffeine that will contribute to the development and maintenance of lean muscle mass, providing your muscles with everything they need to come back bigger and stronger.

Whey ProteinLean muscle

ZMAImproved Sleep

BCAA'sMuscle recovery


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Chris Appleton
Author & Editor
View Chris Appleton's profile
Chris is an editor and a level 3 qualified Personal Trainer, with a BA honours degree in Sports Coaching and Development, and a level 3 qualification in Sports Nutrition. He has experience providing fitness classes and programs for beginners and advanced levels of clients and sports athletes. Chris is also a qualified football coach, delivering high-level goalkeeping and fitness training at a semi-professional level, with nutritional advice to help maintain optimal performance. His experience in the sports and fitness industry spans 15 years and is continuously looking to improve. In his spare time, Chris likes to dedicate it to his family while training in the gym.