How do I get thick legs and muscle?

Question

I know I need gain weight I’m still on Slim side. I’m 92lbs and trying gain soon by 3 months to 100lbs. I was born with long skinny arms and chicken legs. But I want have sexy legs now. I see girls have muscle stick out on their thighs but how do they do that? i barley have 3 weeks working out consistently at home for 4 days a wk. my legs don’t change just my arms got bigger. the hamstrings are flabby loose skin no muscle. Only the front part of leg is hard. But I don’t have that muscle sticking out on thighs yet. Any help? I have little hunger so food is forced it’s hard eat a lot. Feels like a chore.

uwotm8e · Accepted Answer

8lbs of muscle will take a long time to put on. You need to have patients and perseverance.
It looks like everyone else mentioned the basics: squats, deadlifts, split squats, leg curls (for hamstrings), barbell thrusts, smith machine calf raises.

Eat 1g of protein per lb of body weight. Eat at or near maintenance level; whey protein can help get your required intake pretty easily. Use MyFitnessPal or something like it to make sure you are actually on target. Get a kitchen scale to assist.

Go easy on the cardio. It's hard to train for both endurance and strength. RECORD YOUR WORKOUTS; keep track of how many reps and sets you do and make sure to push a little harder than the last time. Make sure to work each muscle group 2 times a week. GET YOUR SLEEP. Avoid alcohol, or use sparingly (protein is partly processed by the liver too).

Lastly, don't forget to workout the rest of your body. You could end up with weird proportions if you get really buff in one area and not the rest.

jaybee281 · Accepted Answer

Agreed - Eating a lot is a chore that's why I'm on the skinnier side - Also because I like it more than being muscular - but if I wanted to look bigger I'd definitely eat more - the way I see it you want to have sexy legs and ass - So you have to eat more - especially proteins - and arguably as a girl you could eat a lot of anything (except a lot of sugar) as long as you're doing the necessary workouts - If you feel like your home workouts are not enough go to some gym where the coaches actually care - You definitely won't see results in a couple of weeks - But after 6 months it's clear it'll be your best decision if that's what you actually want..

Leggoddess · Accepted Answer

To grow bigger leg muscles you need to eat healthy foods.
Lots of Squats, lunges, Sanding Calf Raises, Seated calf raises, hamstring curls, Jump squats, etc..
Use medium weight and heavy weight.
Stay consistent with your nutrition and training.
Believe in and trust the process.

Anonymous · Accepted Answer

You don't need to gain weight. You're built like an apple. Round stomach & skinny arms & legs. Just have to distribute the weight. Strength & cardio mix can help with that. Upper & lower body. Protein foods can help. Pilaties would be good too.

D_Bone_Steak · Answer

Squats, hack squats, leg extentions... you'll gain the weight with the muscle so don't worry about the numbers on weight. As far as body shape goes you'd be better off showing what you're Mom ended up looking like. But don't worry about that if you're just trying to be attractive... healthy will naturally turn you into ultra attractive... and even cardio will achieve that. Not saying you're unattractive by the way, so don't take anything I just said as a diss.

Phoenix98 · Answer

It's gonna take longer then 4 weeks of working out to get results for your legs try more like months.

Eat healthy and consistently make sure you getting the proper macro's for your goals.

And consistently workout if legs are you goal squats are a must, Romanian deadlifts are good, dumbbell good mornings as well, lunges, lying lying leg curls.

AydenHazor · Answer

You look great already, but if you want to work on your legs, I'd recommend various squats. If you have weights, or items that can be used as weights, weighted squats are great. You can try regular squats, Bulgarian split squats, pistol squats. Again, if you have added weight it will help build muscle faster.

Honesttguy · Answer

Well for one it requires progressive owerload of weights, so just doing body weight squats is not gonna do it. At some point if u want it more seriously then u have to look for gym, so u csn use more weights and make that muscle grow

noohair · Answer

Part of what you are dealing with is genetics. I think you asked this a few months ago. In my experience, a woman will find one thing that they don't like about their body or face and turn it into horrible. Guys don't think that way. You look great to me.

cookiecrusher · Answer

Workout and eat, nothing else to it.

Get a gym buddy, a guy or a group of buff guys to take you under their wing. Just approach a group at the gym after they are done and just chilling. Ask for help and to join them next time. As a young woman you have 99% success rate, so don't stress too much about it, be polite and respectful.

Levin · Answer

I'm pretty skinny even though I've been strength training for a good number of years.

Ultimately, I think it comes down to diet. Probably fatty and high calorie. I'm mostly plant based and low fat.

I have lean muscle and 11% body fat.

AngelMegumin · Answer

Doing sports is a chore. Id suggest visiting a professional trainer, who will arrange set of exercises and a special menu. After all, body transformations can't be achieved by only doing exercises.

TsAubreyKate · Answer

Bulgarian and sumo squats
jumping lunges and Rocket squats ( bring your knees to your chest)
Sprint up hills and Run long distances
Box jumps and calf raises
Deadlifts and wall sitting
Hip thrust and side lunges
NOW BLAST THOSE GAMS💯👊👍

MrNameless · Answer

if you want muscular legs, do squats and deadlifts 2-3x a week and go for progressively heavy reps at 3 sets of 5-8 reps. Do this while increasing carbs and protein with a small caloric surplus

Stoner710 · Answer

Eat chicken it’s help a lot of protein as well, try also doing squats with some wait to it, Bre and Nikki Bella squat 145 pounds (WWE diva wrestlers)

CallmeTheKnight · Answer

Squats, lunges, deadlifts, glute bridges/raises. More calories thought more protein, carbs, and slightly more fats. Enough sleep and hydration. Patience and consistency are both key.

boobliker · Answer

your legs look fine as they are don't put any more on you will want it gone latter. beans and running. beans are proteine and running to turn it in muscle good luck

MJtheCoach · Answer

I get fat extremely easily but I only eat fruits and vegetables and beans.  Which is the same diet everyone should be on or else you’re going to be malnutrition.  After that do lifts.

This_Is_My_Opinion8 · Answer

Workout at home won't do much for you unless you have proper equipment. In alternative just join the gym

FunkyMonkee · Answer

Play lots of double bass drums and do a LOT of walking! At LEAST 50 or 60 miles a week!

KejKej · Answer

Your arms are awesome and perfect! Can you show before/after photos? I want to see your progress

Anonymous · Answer

Romanian deadlifts and good-mornings for hamstrings. Wide stance squats for hips. Narrow stance squats for lower part of thighs. Single-leg glute bridges for glutes.

dolemite89 · Answer

if u don’t eat more, u can’t fix pancake booty 😟😂

Anonymous · Answer

Wow--that side view is MUCH better than the front view. I don't think I've ever seen that big a contrast before.

notwoke · Answer

If this is your picture, you don't need to gain any weight. Maybe tighten up that tummy a bit

Darksign · Answer

Deadlines, squats, split squats. And then do the nutrition part and sleep

Bdsmaster · Answer

You are looking in good shape luv, but if you want to improve your legs, trying bunny hoping.

Luckycharms12 · Answer

You look nice way you are. But work out if want bigger legs

888theGreat · Answer

You have a nice butt you don't want to mess that up and you just have a square shape.

Anonymous · Answer

Do squats. And keep doing squats. Until your legs are jelly.

Anonymous · Answer

Dunno what is your problem with you but that ass surely got me going

Wise4myage · Answer

You already look good.

Twalli · Answer

I feel the same about eating

Nahid1707 · Answer

Do you feel insecure about them?

jahaims · Answer

Exercise

Anonymous · Answer

beautiful mmmm

Anonymous · Answer

You look fine

Anonymous · Answer

Gym? Exercises?

How do I get thick legs and muscle?

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