Loonathehoe 4,579 Posted March 27, 2019 Share Posted March 27, 2019 What do you recomend to make my legs less thin? I want more muscle-y legs (my legs are super thin TT) so do you have any recomendations? I'm doing some excersices recommended by youtube channels (something like sit ups but you don't fully go down and you mantain that posture for a few seconds) but any other recommendation? Link to comment Share on other sites More sharing options...
WheeTaeLover 170 Posted March 27, 2019 Share Posted March 27, 2019 I do lower-body weight workouts in the gym (weight room) to get the muscle in my legs. My legs are kind-of muscular (not too buff or chiseled but not chicken leg-like either): probably between buff and lean (but more into lean). My thighs are pretty muscular for my own sex (I think they're slightly bigger than BTS Jimin's thighs-probably BTS Jungkook's thighs at best). My calves are probably the least muscular part of my legs (they're kind of flabby lol). However, back in high school when I did track and Taekwondo, my legs were quite chiseled (especially my thighs) and muscular for my age and sex (my peak). Workouts that I do in the gym for my legs: -Barbell Squats: 3x8 or 4x6 *Start with only a bar only at the least. Once you get the hang of it, add weight to each side. You can actually squat a bit over your weight once you're stronger and proficient enough! :D -Leg Press: 3x8 *There's usually a leg press machine in every community gym/recreation center -One-Leg Dumbbell Romanian Deadlift: 2-3 x 6-10 (depending on my mood for workout-I'm pretty quite lazy these days lol) -Calf Raises: 15-25 times (without barbell) *Without barbell, I either grab a 25-lbs plate or not and a plate on the ground with my toes only and I just use my calf-muscles to help me stand on my tiptoes on the plate. However back in high school my track team loved doing power cleans 3x8 or 4x6-it's pretty good for the explosion in your legs. However, take my list as a grain of salt. All because it works for me that doesn't guarantee it will work for you as well. Everybody's body is different so don't take it as a workout guide; take it as an inspiration for your own workouts. There are many more sites that can give you ideas on weight workouts as well (Google Search!). Hope you find the best workout routine to reach your goals! Hwaiting! :D Link to comment Share on other sites More sharing options...
SeriousRonin 54 Posted March 27, 2019 Share Posted March 27, 2019 If you actually have skinny legs, then don't start off with barbell squats. Don't start off with free weights if you don't even have enough muscle to support yourself in the workout. Just use the leg press machine and increase the weight little by little overtime. What this'll affect mainly are your quadriceps, glutes, and hamstrings. Also, use the calf extension machine for your calf muscles. These are helpful in starting off strengthening your legs. Link to comment Share on other sites More sharing options...
Suzy Quatro 1,441 Posted March 28, 2019 Share Posted March 28, 2019 I think you'll need to hit a gym and some exercises with weights in order for your muscles to develop. The exercises you're doing right now might help to gain some resistance and strength but to increase volume you'll need to add resistance and maybe eating more proteins. Link to comment Share on other sites More sharing options...
ReveLuvAZ 424 Posted March 29, 2019 Share Posted March 29, 2019 As said, weight training will be needed to make your legs bigger. The second factor is to be in a caloric surplus. The body cannot grow without fuel to do so. The gold standards for overall leg development is the barbell back squat and deadlift variants (Romanian and stiff leg). If you have access to a gym, you can find a basic 5×5 routine to follow. Eat more protein and in 5 or 6 months you will be amazed at how solid and thick your legs are getting. If you don't want to do squats, well, there are many ways to skin a cat. If you have access to a gym, simply pick 2 quad dominant exercises and perform them for 3 sets of 8. Do the same for the posterior chain (hamstrings, butt, lower back). The key is progressive resistance. You have to work on moving more weight and getting stronger in those movements to build muscle. No gym or weighs? Time to find wacky alternatives. Put a few cans of soup in a backpack and do bodyweight pause squats, walking lunges and reverse lunges while holding it to your chest twice a week. Make sure to keep your core engaged (squeeze the stomach in tight) and add more cans every week. I have even made sand bags with platic bags and tape. They key is to increase weight and volume as you go. From there it is all about consistency. Stick to the routine you choose for 12 weeks before making major changes. A lot of people deviate from their routine constantly and it just slows down the process. Sorry for the time.... Link to comment Share on other sites More sharing options...
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