how 2 built muscle in legs??

kyliedeal18 · Post by **kyliedeal18** » Thu Oct 02, 2008 10:23 am

Hey! I have thin toned legs and I really want to build muscle in them so they appear bigger. I've tried alot of workouts with heavy weights and I don't see any results and i've done it for awile now. Any suggestions? Thanks!

swanso5 · Post by **swanso5** » Thu Oct 02, 2008 5:44 pm

heavy squats/deadlifts and plenty of single leg work (lunges, reverse lunges, etc with knee lowering to the floor)

what have you done before though? (setrs, reps, exercises, wts used etc)

kyliedeal18 · Post by **kyliedeal18** » Thu Oct 02, 2008 7:58 pm

I do all of the above w. heavy weight and 3 sets of each. I'll just keep on trying. Thanks!

DianaB · Post by **DianaB** » Thu Oct 02, 2008 8:26 pm

What is heavy to you?
I'm asking because usually women sell themselves short on just how much they can squat.

swanso5 · Post by **swanso5** » Thu Oct 02, 2008 9:52 pm

3 sets of wht thought? legs often more volume because of their size and your fibre make up may also need you to do that too

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Thu Oct 02, 2008 10:26 pm

You may also not be eating enough.

Christopheel · Post by **Christopheel** » Fri Oct 03, 2008 4:36 am

or not having the right patience.

brianDAhawaiian · Post by **brianDAhawaiian** » Fri Oct 03, 2008 3:35 pm

or overtraining

kyliedeal18 · Post by **kyliedeal18** » Fri Oct 03, 2008 7:24 pm

Heavy to me is thirty pounds on each side.

3 sets of squats,lunges,deadlifts etc.

As many as I can do.

DianaB · Post by **DianaB** » Fri Oct 03, 2008 8:48 pm

kyliedeal18 wrote:Heavy to me is thirty pounds on each side.

3 sets of squats,lunges,deadlifts etc.

As many as I can do.

Start doing barbell squats, with the olympic bar in the rack.
Best thing ever to grow the legs.

swanso5 · Post by **swanso5** » Sat Oct 04, 2008 4:09 am

well how many reps is as many as you can do?

i'd say you may need to get stronger before you'll get bigger, ecspecially if these as many as you can do sets are 15 - 20 or so

also squat too...heavy...and deadlift...heavy

CT has a few articles up on t-nation now, both in the last 3 weeks on leg workouts, maybe try one of those

kyliedeal18 · Post by **kyliedeal18** » Sat Oct 04, 2008 2:59 pm

Thanks!

vamp · Post by **vamp** » Sat Oct 04, 2008 3:11 pm

you've been working out for 3-4 years and only doing 30 lbs a side. Not trying to be rude but after all your stairclimbing and time in, you need to push your weights higher and higher. If you've been at 30 lbs for more than 2 weeks you're working against yourself.

Diana is right, get using a rack and olympic bar and start going to town, 2-3 months of squats 2x per week and deads 1x per week and you'll be seeing what you're looking for. 3-4 sets of 8-12 reps, if you can do more than that in your last set, go heavier!

Don't do cardio before weights and keep cardio to a minimum on weight days (ie 20 min HIIT tops).

Off days 45 min tops and 1 day off for needed rest.

Cheers and happy lifting.