If you have an ectomorphic body type, then you probably have skinny upper and lower legs. In order to have better size in your calves and thighs, intensify your strength-building routine. Use heavier weights and work out fewer times per week. Target compound muscle groups and avoid isolation exercises to give your legs more tone and definition. Squats are a basic strength-building exercise that target the gluteus and quadriceps muscles. You don't have to start squatting lb.
1. Sticking with the same exercises
Legs seriously lagging in the muscle department? Here's where the blame lies.
But some guys can log hour after hour of squats and deadlifts and still not see gains in the size of their quads or hammies. For answers, we spoke with Nick Clayton, M. Consistent change is essential to maintaining consistent growth—especially for gym rats. The fix: Use techniques like giant sets, dropsets, extended sets, supersets , pyramids, and varied rest periods to make every workout different from the previous one. Recover for a week. And then go heavy with reps, [and then] 5 sets of reps. And then cycle back through.
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A lot of my friends and clients who were taller and skinnier always got picked on for having twig legs. Hell, even Hugh Jackman when training for Wolverine, got made fun of for how scrawny his legs looked. You could just cover them up with pants and never let them see the light of day. But why not address the issue and build those suckers up? Nothing is more impressive than thick legs yes, even for guys , and the exercises that will help them grow will help your upper body progress as well. Here are my guidelines for building your legs. I will be creating a whole series of articles of these for each muscle group so be on the lookout for the other articles. Frequency: Should be trying to stimulate the legs times a week with the total weekly sets, to keep maximizing the muscle building signal that a weightlifting exercise creates on that particular muscle signal drops after hours so you need to recreate that signal every time which explains the increase in frequency vs traditional body part split. Every weeks, you could change up the exercise if you find you are no longer making progress, not feeling it work the muscle, or need to mix it up.
Bulking up in the gym has its benefits — strength, improved body composition and bragging rights, to name a few. You overdid it on heavy squats and deadlifts, though, and now your legs look like tree trunks. Or perhaps you haven't managed your diet well, and on top of those tree trunks is a layer of fat. And you just want to wear jeans again without the fear of your massive thighs bursting the seams when you sit down. Here's your plan to slim down, guys: Lots of cardio, calisthenics and a better diet. Just remember that you can't spot reduce , so if you lose bulk in your thighs, you will lose it in other parts of your body, too. Think about a runner's legs — long and lean.