Thin Legs and Thighs...

  • RD78LA

    Posts: 3

    Oct 20, 2007 3:33 PM GMT
    Hey guys,

    Any good tips on having great muscular thighs/legs? I got skinny thighs, I try leg presses and squats, but I'm not sure if I am doing enough...
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    Oct 20, 2007 6:15 PM GMT
    What other leg exercises do you do?
  • parkour007

    Posts: 10

    Oct 20, 2007 6:54 PM GMT
    Hey man the best thing i found to make my skinny legs more muscular(although they r still on the skinny side)
    is to always change up my exercises, rep schemes etc. and to only do them approx once a week.
    Squats really r the best exercise and its good if u do them in a variety of ways.

    gotta run if u want to hear more send me a message
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    Oct 21, 2007 1:29 AM GMT
    Squats, once a week, as much weight as you can do for 6 reps. Do it 3 times. Then don't forget your calves. This will wear you down make sure you eat good and get plenty of sleep. My thighs are now 23 inches, I started with 19 inches.
    Happy Workouts
  • MikemikeMike

    Posts: 6932

    Oct 21, 2007 8:30 PM GMT
    If you can run, try sprinting, also a quick explosive 15-20 min bike ride will help as well. Look at sccer players legs-they never have thin thighs- It's a great sport. They run but it's the burst of speed, not long distance running that make there thighs muscular!!

    Good luckicon_exclaim.gif

  • RD78LA

    Posts: 3

    Oct 24, 2007 7:27 PM GMT
    Thanks for the advice, For now I am doing these for my Leg exercises: LEG PRESS, LEG CURLS, LUNGES, Reverse Lunges, calves, and sometimes switiching to Traveling lunges, squats, Leg extensions...

    I havent done a spinning class or done sprinting..
  • Hunkymonkey

    Posts: 215

    Dec 05, 2007 9:15 AM GMT
    Squats are king. It's been said over and over. Deadlifts are good too, but not on the same day. Heavy weights do build bigger muscles. You can ultimately go VERY heavy on squats, but keep the reps low. Don't forget your warmup sets. Try to go as deep as possible to involve your glutes. Use a weight belt. Don't be embarrased to tape up your knees. You get good support and it helps you use heavier weights when you are at the point of needing to tape them. I tape for any squats over 225#. Also, you should do leg curls to thicken your hamstrings area (back of the thighs). And calves, both standing and seated as each exercise works a different muscle in the lower leg.

    A general routine for good leg building would be:
    1) Squats 5 to 8 sets of 5 reps, to a max weight
    2) Leg curls 4 sets of 8 to 10 reps, moderate weight
    3) Standing calf raises (fully down and fully up), one leg at a time 4 sets of 15 reps, moderate weight
    4) Seated calf raises (fully down and fully up), 4 sets of 8 to 10 reps, to a moderately heavy weight.

    You could also toss in incline squats with legs close together (machine) or lunges; leg presses; and leg extensions, but I feel they are all more like extras, not must do's. I could/would do some or all of these except leg press on the same day as my normal leg routine. I would do leg presses as an alternate to squats, but I feel it isn't as effective.

    My routine is the 4 exercises I detailed above, plus a 2nd day 3 or 4 days later that is just leg presses and more calf work. Your quads will grow! Calves are a bitch, and if you don't have naturally good calves you are going to be working very hard for any results that you will get. But if that's your genetic situation, don't fret, just do what you can.

    Oh yeah, last thing. EAT! EAT! EAT! Don't try to do this with too few calories.
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    Dec 31, 2007 12:14 AM GMT
    Squats are the king of all leg exercises my friend. You must be sure to use correct form though. It is very easy to tend to use your back which is not good. Start light and be sure to go low enough so that your quags are parallel with the ground at the lowest point.
  • Posted by a hidden member.
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    Dec 31, 2007 12:17 AM GMT
    Google on UNL 5 by 5 weight training.

    Stuff like this:
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    Jan 13, 2008 5:57 AM GMT
    Personally I have the same problem as you - however my thighs are pretty big, my calves are tiny but muscular (it is genetic - both my father and my grandfather on my mothers side have small calves - thus I have small calves)

    Anyway, Squats are like Cash...its King.

    My workout consists of this on leg day...

    Each - 4 sets of 12 w/ medium weight
    Squat Thrusts
    Jump Squats
    Single Leg Press
    Leg press (both)
    Barbell Deadlift
    Barbell Good Morning
    Seated/Standing weighted Calf Raises

    I also throw in hanging leg raises (not with the arm pit things - those are gross - I literally do a close grip pull up, hold, and then raise my legs straight out until my body is at a 90 degree angle or as close as about a total body workout) and crunches (3 sets of 25-40 - done non consecutively - normally when I am waiting for something) and very little cardio - as I normally walk to the gym.

    Hope this helps a little.

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    Jan 13, 2008 6:26 AM GMT
    How does a single-leg leg press affect you differently from a regular one?
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    Jan 13, 2008 6:37 AM GMT
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    Jan 13, 2008 7:12 AM GMT
    Thanks Chucky icon_smile.gif