Chicken legs, Body Builder. Help?

Question

Hi, I am a Male, Age 16, Weighing at 125. I am 5'5".

i would like for my thighs,calves, hamstrings, and legs in general to be thicker and muscular. I go to the gym regularly but my legs seem to be getting smaller. Could u please give me suggestions on how to get muscular Legs?

Answer 1

Hello, Just remember these rules of leg training. Its not that hard bro!

Avoid an excessive range of movement when leg pressing. Never descend to a point where your low back starts to round. Discover your lowest safe position, and never descend below that point. To minimize stress on your knees, avoid forcefully locking out on each rep. Stop each rep about an inch short of lockout.  

Position your feet high on the leg-press foot platform so you can push primarily through your heels. Pushing through your heels minimized the stress on your knees. Use a shoulder-width stance with your feet flared like they should be for the squat - at about the five-minutes-to-one position of the hands of a clock, or a little more flared.  



Use a maximum of eight exercise per workout;  just six are better for many monelite bodybuilders. Cut back your training and give yourself a chance to grow.  

In a strength-building phase, do 6-8 reps for most body parts. Thighs and hamstrings may benefit from both medium and high reps. Find what rep range works best for you for each exercise.

Avoid extremes in foot positioning when doing calf raises - they can lead to exaggerated stress on ligaments and tendons, and thus injuries.  

Only gifted easy gainers can build mass and refine muscle at the same time. Most of us need to first spend a few years building the required mass.  

Don't skimp on warm-up work.  A warm muscle is much less likely to get injured that a cold muscle. This rule applies for every muscle exercise. Begin each workout with a general warm-up activity until you break a sweat, then do specific warm-up sets before your work sets for each exercise.  

Elevating your heels on plates or a board while squatting is a bad ideal because it excessive forward lean. In addition, look forward or slightly upward while you squat - never down. This also helps to minimize forward lean. Don't permit your knees to come in on the ascent of the squat. The main flaws responsible for harmful buckling of the legs are failing to flare your feet and positioning your heels too close together.

Many trainers don't flare their feet enough in squats. This promotes excessive forward lean, along with inward travel of the knees. Placing your feet as if they're hands on a clock set at five minutes to one, or a little wider,  hip-width apart works well for most people. Also elevating your heels on plates or a board while squatting is a bad ideal and can cause lower back and possibly knees injuries.

The deadlift is another one of the most productive exercises for building mass. Master the technique of the deadlift - conventional style or sumo - and then build up the weight to something really challenging. Remember to wrap those knees.

Don't bend your elbows when deadlifting. Consider your arms as hooks attaching your shoulders to the bar. When rising up, push through your heels, not the balls of your feet. Squeeze the bar off the floor - don't snatch at it - and keep your back flat or slightly arched. Remember to protect the lower back by wearing a belt.

When doing stiff-legged deadlifts, keep your back flat. To avoid rounding your back, avoid using an excessive range of motion. Don’t go any deeper than the point at which your back is parallel to the floor.

Only at the top of the stiff-legged deadlift should your legs be straight; keep your knees slightly unlocked at all other times.

Hit the gym and goodluck!

Answer 2

Squats, heavy lifting squats, and I mean heavy.  Use the leg press first until you condition your legs, then do squats, heavy enough for you to do 5 squats in 3 sets.  Do exercises with your calves too, or you will look weird.

Do toe raises with some weight on it.  Put some weights in a backpack and do toe raises slowly and fully.

Rest, if you are still sore from your legs, don't do anything until most soreness has gone away.  Rest is very important since this is where the muscle tissue is being repaired and it's when the muscle grows.  Heavy lifting, protein, and rest are the keys to muscle growth.

Answer 3

When I was in high school (many years ago) I ran cross-country and track and lifted very little.  I weighed 134 at 5'8".  That gave me calves that are huge and diamond shaped today.

To build muscle mass you need to eat a lot, including a lot of protein.  You also need to exercise and train.  Are you eating enough?  To build mass, the general rule is to eat about 1 gram of protein per pound of body weight every day.  If you are putting on body fat instead of muscle, then cut back on the fats (first) and carbohydrates (second) in your diet, but keep the protein high.