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Skinny legs

littlepuma

littlepuma

New member
So I have been working out for about 4 years and lifting for 2-3. I have such a hard time building muscle on my legs, mostly due to the fact that they are long. Any suggestions on how I could gain muscle mass in my legs?
 
Squat 5 sets start at 15 reps and go down by 2 while increasing weight.
Lunges 4x10
Leg extension (do the same as squats)
Leg curls (same as squats)
Straight leg deadlift
Over head squats 5x12
Side split squats 4x10
Leg press 4x15
Hip abduction
Hip addiction
Calves

None of this is in any particular order and I don't normally do all of this on one day
 
you do cardio too?
drop the leg extensions...theyre fricken absolutely horrible for your knees

one. make sure youre eating enough cals to support muscle growth (this is gonna be over your maint cals)
two. try upping your weights on all of your exercises and lowering the reps...too light of weight for a ton of reps actually gets into cardio type muscle twitch category which isn't beneficial for building big muscle
three. if youre doing a lot of cardio drop some of it..cardio can be catabolic as hell to muscle ...if youre doing steady state cardio unless you want it for stress relief drop it all together and pick up tabata or HIIT style cardio instead..in example google marathon runner physique vs sprinter physique
four....well I had a four and forgot...I'll get back to ya..haha
 
Agree completely. You're doing more of a tone base workout (high rep/low weight)...to build you need to do low rep high weight...also carb timing. I'd add oats to my protein shake before a workout and after a workout I'd have a simple carb to replenish my glycogen stores quickly...

It takes time to get all this stuff down. Bulking isn't as easy for everyone as people make it seem
 
Thats a lot of exercises bro(ette).

I'd stick to squats, leg press, lunges, leg curls, stiff deads.

Shirlenes idea on the HIIT will thicken ur legs and calves big time too.


edit: noticed I'm in women's forum. added ette :)
 
Last edited:
I thought hypertrophy builds more muscle than low reps? For most people legs respond better to higher reps
 
...it's common practice to do low reps high weight to gain. Low weight high reps tones. Some muscle building, but mostly toning.
 
psizzle_8 said:
...it's common practice to do low reps high weight to gain. Low weight high reps tones. Some muscle building, but mostly toning.
Click to expand...

Low weight? Max effort is max effort. It comes down to If your stimulating hypertrophy or not. You can lift were failure is a max of 15 reps and not use "low weight"
 
Ok well I guess every study I've ever read has been incorrect. Better call all my professors and notify the institute that certified me as a personal trainer and let them know as well. I'll get right on that

And yes you can, I've done it, but I worked up to it and was strong to begin with...
 
you probably have shitty genetics first off. but doesn't mean you still can't grow your legs.

definately go heavy and hard. if you strengthen things up they will get bigger. no 2 ways about it. squats, cleans, deads.. compound movements. doing 50 pounds of squats for 20 vs. doing 200 pounds for 4 makes a difference.. you definately want to go the heavy weight/low rep route.

we are talking white muscle fibers vs. red.

also considering you are a female you cann't expect them to grow and look like a guys legs so focus on building strength and the size will come along too
 
stevesmi said:
you probably have shitty genetics first off. but doesn't mean you still can't grow your legs.

definately go heavy and hard. if you strengthen things up they will get bigger. no 2 ways about it. squats, cleans, deads.. compound movements. doing 50 pounds of squats for 20 vs. doing 200 pounds for 4 makes a difference.. you definately want to go the heavy weight/low rep route.

we are talking white muscle fibers vs. red.

also considering you are a female you cann't expect them to grow and look like a guys legs so focus on building strength and the size will come along too
Click to expand...

Haha! I do! I have long muscle in my arms and legs! It sucks. Especially because squatting isn't as easy with long legs...the further down you have to go. But thanks for the input!
 
shirlene29 said:
you do cardio too?
drop the leg extensions...theyre fricken absolutely horrible for your knees

one. make sure youre eating enough cals to support muscle growth (this is gonna be over your maint cals)
two. try upping your weights on all of your exercises and lowering the reps...too light of weight for a ton of reps actually gets into cardio type muscle twitch category which isn't beneficial for building big muscle
three. if youre doing a lot of cardio drop some of it..cardio can be catabolic as hell to muscle ...if youre doing steady state cardio unless you want it for stress relief drop it all together and pick up tabata or HIIT style cardio instead..in example google marathon runner physique vs sprinter physique
four....well I had a four and forgot...I'll get back to ya..haha
Click to expand...

I only do cardio as stress relief...keeps me sane. Haha. And I totally agree with the sprinter vs marathon runner.
 
Evan Tipps said:
I thought hypertrophy builds more muscle than low reps? For most people legs respond better to higher reps
Click to expand...


I'll put this in a different real world perspective for you

someone can sweep a floor all damn day long ...fatigue their forearms and never build large forearms

a mechanic can use a wrench or ratchet against harder forces about 1/3 of their day (breaking loose bolts) and typically have large forearms

they are both similar motions at the wrist

make sense?
 
shirlene29 said:
I'll put this in a different real world perspective for you

someone can sweep a floor all damn day long ...fatigue their forearms and never build large forearms

a mechanic can use a wrench or ratchet against harder forces about 1/3 of their day (breaking loose bolts) and typically have large forearms

they are both similar motions at the wrist

make sense?
Click to expand...
Perfecto
 
Bodybuilders I see don't lift super low reps. I've built alot more size doing 8-15.
 
well..more power to you my friend...but high reps haven't built her legs :)
 
K this Evan dude is seriously misunderstanding this.

A person with little to no muscle mass can't come into the gym lifting 8lb weights doing 50 total reps and expect to gain size. Even a huge bodybuilder will just continue to sculpt what he has, might get new little muscles popping up here or there...but unless he's on steroids which maximize nitrogen retention, protein synthesis, etc and counteract catabolism, they won't get big either. As a former huge ass fucking girl bodybuilder I can say this to be true.

On a pretty heavy cycle I BUILT UP to doing about 85% of my maxes up to about 12 reps for a few weeks, then increased my weight and reps simultaneously...but I was on roids therefore no catabolism was in effect.

Now, if they do fewer reps with heavier weight, they'll increas strength which leads to the ability to lift heavier weight which leads to more muscle being built.

This is like chapter fucking one of 'lifting weights 101' - nothing more needs to be said

Good luck to you littlepuma :-) keep us updated on how it works for you. Hell, if you have time to kill and not a specific time when your muscles need to be bigger, spend 2 weeks in the gym doing light weights with higher reps and let us know how huge you get.
 
I think it's a double edged sword.

Yeah my legs grow hard and strong doing the 5x5 and definitely I have monster legs now from it compared to years ago.

But when I step up to the leg press , put 4 plates a side on and rep out 39 reps, fuck do my legs blow up


Ride it like you stole it!!
 
And I am not saying one way is best for all. Tom platz was known for his ridiculous amounts of reps and then riding the bike for 20 miles at the end of his workout. And his legs are a golden standard of perfection. Heavy is great but for me I think my legs like the higher volume , the first time I ever hit315x 12 was after 3 sets of 30 reps on the leg press, the previous attempts at that weight was for 5 reps. So getting a wicked pump before squatting definitely helped me squat a huge PR. Why not incorporate both


Ride it like you stole it!!
 
Yes. I can do a 5x5 with bicep curls...but they don't get near as pumped as they do if I were to do 200 reps with 50lb dumbbells. That's the TRUE art of hypertrophy, lifting to failure, etc...not to mention kinda common sense.

Lifting a big ass piece of lumber once won't make your arms as pumped as they would be if you continued to lift it.
 
psizzle_8 said:
K this Evan dude is seriously misunderstanding this.

A person with little to no muscle mass can't come into the gym lifting 8lb weights doing 50 total reps and expect to gain size. Even a huge bodybuilder will just continue to sculpt what he has, might get new little muscles popping up here or there...but unless he's on steroids which maximize nitrogen retention, protein synthesis, etc and counteract catabolism, they won't get big either. As a former huge ass fucking girl bodybuilder I can say this to be true.

On a pretty heavy cycle I BUILT UP to doing about 85% of my maxes up to about 12 reps for a few weeks, then increased my weight and reps simultaneously...but I was on roids therefore no catabolism was in effect.

Now, if they do fewer reps with heavier weight, they'll increas strength which leads to the ability to lift heavier weight which leads to more muscle being built.

This is like chapter fucking one of 'lifting weights 101' - nothing more needs to be said

Good luck to you littlepuma :-) keep us updated on how it works for you. Hell, if you have time to kill and not a specific time when your muscles need to be bigger, spend 2 weeks in the gym doing light weights with higher reps and let us know how huge you get.
Click to expand...

Where are you getting "LIGHT" weights from? I believe in lifting heavy as you can but in the 8-15 rep range. If I can squat 365 15 times, and can only squat 405 3 times. My legs grow WAY better doing 15 reps. Muscles grow from contraction and hypertrophy. If you're squatting max effort at 5 reps. Chances are you are not contracting hard. I've read on many pro bodybuilders who do not believe in lifting in your "low" rep range.
 
If littlepuma is benching 150 at 15 reps then I take my argument back.

But this is a female forum and the majority of women here practice low weight high reps for toning.

THATS where I got it.
 
psizzle_8 said:
K this Evan dude is seriously misunderstanding this.

A person with little to no muscle mass can't come into the gym lifting 8lb weights doing 50 total reps and expect to gain size. Even a huge bodybuilder will just continue to sculpt what he has, might get new little muscles popping up here or there...but unless he's on steroids which maximize nitrogen retention, protein synthesis, etc and counteract catabolism, they won't get big either. As a former huge ass fucking girl bodybuilder I can say this to be true.

On a pretty heavy cycle I BUILT UP to doing about 85% of my maxes up to about 12 reps for a few weeks, then increased my weight and reps simultaneously...but I was on roids therefore no catabolism was in effect.

Now, if they do fewer reps with heavier weight, they'll increas strength which leads to the ability to lift heavier weight which leads to more muscle being built.

This is like chapter fucking one of 'lifting weights 101' - nothing more needs to be said

Good luck to you littlepuma :-) keep us updated on how it works for you. Hell, if you have time to kill and not a specific time when your muscles need to be bigger, spend 2 weeks in the gym doing light weights with higher reps and let us know how huge you get.
Click to expand...

Haha. Maybe they will understand now! Lol. I've been doing high reps and still upping my weight but not to what I would consider heavy weight and my legs....are still small! Haha. I remember when I did squats heavy but more like maxing and they were tighter then. I will be sure to keep y'all updated! 😄
 
as an aside...Id like the kill the girl that hogs the leg sled to do a million 180 lbs worth of plates on the thing and she has flabby little twigs

that is all
 
Do all your leg exercises 20-25 reps...squats, calf raises, curls, press....all of them ;)
 
so hows it been going...noticing any change since changing things up?
 
do youre squats freeweights light weight
and really come down to the bucket
do 3 sets 30 - 40 reps a set

do hack squats do range of motion all the way

put in the work and u will take out results!
 
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