How to build legs

Is it possible to pump up legs without weighting

To quickly increase strength, you really need to work with heavy weights, but for pumping muscles this is not necessary.

According to a meta-analysis of scientific studies, muscles increase equally well during work with heavy weights at a low number of repetitions, and during exercises for 12–40 repetitions with light apparatus or no apparatus at all.

But there is one condition: exercises must be done until muscle failure or close to it. In other words, at the end of the approach, you should have no more than 1-2 repetitions of strength left.

To fatigue the muscles enough, you can use several options:

Choose difficult exercises. For example, squat on one leg or exclude the relaxation phase.
Add weight. To do this, you will have to buy compact equipment for home training, for example, expander bands with different resistance. You can also make weights from improvised means.
Add jumps. Due to the explosive component, the muscles will tire much faster. A review of studies found that plyometric exercises are just as effective for hypertrophy in beginners and amateurs as strength training with weights.
Combine movements into supersets. Almost all leg exercises involve opposing muscle groups. For example, when you lower into a squat, the muscles on the back of the thigh tighten, and when you rise, on the front. If you perform two movements for different muscle groups without rest, you can tire the muscles more and pump them up faster.