How do I get thick legs and muscle?

[Sugar100]

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]

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]

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]

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.

[Sugar100]

So I’m not eating enough? My legs looks skinnier calf’s got skinnier now.

[Leggoddess]

You will need to eat at least 2500 healthy calories per day. .

Remember, right now your growing bigger muscle size and burning fat. It's very normal for a new person.

[D_Bone_Steak]

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.

[Sugar100]

I want be 100lbs to have sexy body. I don’t like my body rn at 92lbs

[Sugar100]

I don't know now people get fat in one day I eat and it’ll take months to be 100lbs

[Sugar100]

by the way I didn’t understand anything u said. Am I not healthy rn? Y u r saying I’m not healthy? I eat all day?

[D_Bone_Steak]

Yeah you're healthy looking. But throw away any scale and never use weight as a scale of anything ever again. Calm down and I'll explain exercises that target only particular body parts. The lbs don't matter if you're going for looks and just foucus on being healthy/staying healthy.

[D_Bone_Steak]

Thick leg mucles was the question... well... I say barbell and weights, and look up the excersices I put out there... you can't go wrong. 100% got hope for you.

[D_Bone_Steak]

You naturally have long ass thighs and short tibia, so I see the challenge in your stated goal. It's actually kind of weird to look at because to me you're an anomaly. Much like myself I'd bet squats are difficut for you... because of those long ass thighs. That's just physics... that bullshit with a fulcrum and all that. Please make sense out of what I'm saying.

[Sugar100]

I was born with skinny long arms skinny long legs. How I get that muscle sticking out on the side of my thighs? Get thicker fatter thighs and gain weight on legs?

[Sugar100]

U see I workout my arms more and now I’m getting tricep msucle. But what I’m doing wrong with legs why they aren’t growing. Squats r hard I get tired fast. I can’t go to gym

[Phoenix98]

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]

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.

[Sugar100]

I want the msucle stick out on my sides. Hamstrings r flabby as it’s hard to lunges for hamstrings. I feel weak and hard do a lot squats too

[AydenHazor]

If lunges and squats are difficult to do, then that's a sign that that is what you need to do to build up your leg strength. As you do that, you'll tone and build your leg muscles. You won't have gains in the area that are lacking without doing the exercises that are difficult and/or frustrating.

[Honesttguy]

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

[Sugar100]

I’m using 10 lv weight and that’s very hard for me

[Honesttguy]

What is 10lv?

[Honesttguy]

If u mean 10lb wich is around 5kg. Thats is what? A shopping bag? Then everyone be walking around with huge legs. With heavy weights progression i mean going 20lb + and adding 10lb every week or so.

[Honesttguy]

Hip thrust exercise u should reach around +100lbs easily. And thats how u grow your legs

[Sugar100]

Isn’t hip thrusts for butt?

[Sugar100]

How I can use 20 lbs if I can barley hold 10lbs? Won’t I need gain some weight to be able lift 20lbs?

[noohair]

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]

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]

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]

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.

[Sugar100]

I can’t afford trainer. I see videos online what workout to do for legs but my legs still don’t have msucle sticking out. Only see progres in arms. I been working on triceps

[Sugar100]

Wtf is wrong with my legs? Wen I gain weight I gain only on my face and stomach or hips.

[Sugar100]

Are the leggings ill fitting or it’s just cuz I’m skinny they don’t look good?

[AngelMegumin]

U either do wrong exercises, u do them insufficiently, or u dont have enough nutrition to build up muscles.

[Sugar100]

So do I workout tonight or workout til tomrow? As I ate poorly today.

[Sugar100]

I do goblet squats, lunges, sumo squats.

[Sugar100]

How come I got muscle on arms but not legs?

[Sugar100]

I finally see my triceps sticking out

[AngelMegumin]

You support ur workout sessions with good nutrition on daily basis. In addition, I would still suggest reviewing ur exercises. I use bodbot, it manages both my workout and necessary types of foos. D.

[Sugar100]

I ate eggs today with pancake then cup noodles. Then banana with penut butter

[Sugar100]

2 protirn shakes

[Sugar100]

But after I workout I don’t eat or drink shake I just do nothing. Maybe this isn’t good

[AngelMegumin]

Protein is fine, I guess. The rest I'd eat when I gained muscles already. More meat, I think.

[Sugar100]

Do u need dribinshske before and after workout?

[Sugar100]

Drink ***

[Sugar100]

I don’t eat meat. Only chicken

[Sugar100]

How do I get muscle on sides of thighs? What’s secret workout to do for that?

[TsAubreyKate]

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]

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]

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)

[Sugar100]

I do that weekly and legs don’t get muscle sticking out at all

[Stoner710]

Try doing it every day, I use to play football I was a 5,9 165 pound dude holding back 6’6;350 pound guys I made it up to squatting 500 pounds a day did that 5 days a week

[Sugar100]

Does my rest of body look ok? Today will do legs shoulders back and more arms.

[Sugar100]

Oh and stomach i have a lot belly fat

[Stoner710]

www.google.com/url

[Stoner710]

Doesn’t look to different from the Bella twins (again wwe divas there retired at this point after having a couple kids one Was married to cena at one point)

[Sugar100]

They have same body like me but thicker

[Stoner710]

there also older and have a couple kids there 38

[CallmeTheKnight]

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]

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

[Anonymous]

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.

[MJtheCoach]

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]

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

[Sugar100]

I’ll go in paid this Friday, it’s $30 per month right?

[This_Is_My_Opinion8]

Yes it should be more a less that. Training legs can be tremendous, but to see them grow is also a great feeling.

[Sugar100]

So why my legs have no msucle and only arms? Am I not working correctly on legs?

[This_Is_My_Opinion8]

You might be working them as well as you can at home. But the gym just gives you more options and weight.

[FunkyMonkee]

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

[KejKej]

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

[Anonymous]

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]

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

[Sugar100]

I’m talking of my legs.

[Sugar100]

Why I’m not getting muscle on legs