Legs in most people normally have two-third of the body weight. The tissues of thighs are normally hard and not soft as compared to the trunk tissues and hence require hard training to get them build. There are almost 150 exercises for getting bigger thighs. Below are some of the ways to get bigger thighs in bodybuilding:

Squats: This can be considered as the best exercise for building thighs but it is tough as well. This can be performed with barbells or through the use of weight-loaded smith mechanism. This exercise can be done by using burden on our shoulders with pectoral height in front. You can do it with heels elevated about 2 inches or having flat footed. However, it is important that you do not keep your legs locked otherwise strain won’t be on the muscle tissues. You can use a bench for this purpose so that you may know the exact distance to go down or you can keep going down till your butt touches the toes of your feet. To get big thighs, you can use squats with different positions and with 3 sets each of ten repetitions.

Barbell squat: You can perform this exercise using a bar with weights on it. Way to perform it is that you elevate your heels and squat down with all things parallel to the ground. Use the weights in such amount that you can perform 10 repetitions.

Barbell squat wide stance: In this type, your heels are elevated with your legs spread in broad style. You must squat your knees such that they point for an inside thigh exercise.

Hack squat: In this type, you are holding barbell behind your buttocks with lifted heels and squat till your weight is almost hitting the ground.

Thigh Curls: This type of exercise can be performed to get good hamstring and bicep tissues of thighs. Pulley and cable contraption with foot straps can be used for this purpose also.

Dumbbell lunges: Rear thigh muscles can be built through this exercise that also includes gluteus. They also play role for making good hips.

Leg presses: Different types of leg presses can also be used to get good thighs that include apparatus for leg extension, decline leg press and normal leg press. These exercises give you inner, outer and upper thigh muscles.

Whenever you ask anybody about getting good biceps, you may come around different answers. In order to get rid of the misconception, we are giving you some advice on how to get big biceps in bodybuilding. Below are the details:

1- Workout frequency: Biceps are the muscles in the upper arms and most of the guys want them built. They are comparatively smaller than the other muscles of the body like triceps. It is normally recommended that you have workouts not more than 3 times a week for these muscles. This is enough for our biceps and it will provide them enough time to repair and grow themselves because in the gym, you tear up your muscles during the workouts. Another important thing is that you train your muscles through a variety of exercises and angles. This provides your biceps a greater opportunity to grow big and get good shape. Also you should vary the weights as well i.e. more weight for power workouts and less weights for having more repetitions.

2- You can use the following exercises and workout routines to have good and big biceps:

• Barbell curls – This can be performed if we use straight or curled bar. The method is that you open your feet equal to your shoulder width and hold the bar inside your shoulder line. You can start with the amount of weight that is easy for you and go up to 15 repetitions. You must have 1-2 minutes of break between the reps. Increase the weight for your next 8-10 reps and use light weight for the last set that you can easily curl.

• Dumbbell curls – Pickup a dumbbell in both of your hands and go for 15 repetitions. You can vary weights to get good results.

• Preacher curls- These are performed on preacher bench and you can use a curl bar or a straighter one. This exercise helps to make your biceps isolate so that you can have maximum workouts.

• Incline dumbbell curls – These are performed on an incline bench and help to isolate bicep muscles for workouts.

So make sure that you give your biceps good workout plan and enough time so that they can be repaired and rebuild properly.

If you want to get good muscles, you need to follow the rules that I have broken down into 5. You can follow these 5 rules of extreme muscle building in bodybuilding to get a really good body. Here are they:

1- Become strong: First thing to be done is to get stronger. Building strength is directly linked to bodybuilding and this can be achieved through lifting heavy weights in your workouts. By doing so, you will actually break your dense muscle fibers which help you getting mass.

2- Follow basics first: If you are not already doing this, you must first attend to the basic compound exercises. The following exercises can be considered as the best for stimulation of muscle growth in our body:

i. Legs - Leg dead lifts and squats

ii. Chest – Bench press

iii. Triceps – Bench press with close grip and having lying extensions

iv. Biceps – Barbell curl while standing

v. Shoulders – Barbell press while standing

vi. Back – Bent barbell rows alongwith dead lifts

3. Sleep: This is very important thing to do when you are having intense exercises. Normally 7-8 hours good and peaceful sleep is recommended because our body releases most of the growth hormones while we are sleeping. It also is important to have our muscle tissues repair themselves because during training, we actually end up tearing up our muscle tissues which need repair.

4. Be regular in workouts: You also need to be very consistent in your workouts because this is the most important part. If you are doing your exercises consistently, this means you are ensuring a good body. Most of the guys just visit gym occasionally which is not the right thing to do. If you are serious, consistency is of prime importance.

5. Use of intensity techniques: You need to have that method of training that increase the intensity level of your workouts because this is a good way to shock muscles for responding. Techniques like partial reps, supersets, pause during exercise for rest and drop sets can make your body to get really exhausted.

You need to follow these rules so that you can get really good body.