Gaining muscles - women

I feel like it's totally normal. Many females carry more fat on their lower bodies and it can be one of the last places it comes off. So patience will be required. Make sure you get adequate protein and keep lifting, it can help to focus on the lower body to make sure to preserve muscle there as you lose fat.

If you get too low in weight and still aren't happy, building more muscle (either with recomp or bulking) in the lower body can help. I know it definitely made a difference for me.

amandap1222 wrote: »

I am having the opposite problem. I have always been thin and have been trying to build my legs for years. I still cannot see any real changes in my legs. I have been consistant with eating enough and never missing a workout for over a year. I am following a PHUL style upper lower split. Now I am wondering if I should just try doing something like 100 reps bw squats?

How much weight have you gained? Are you getting stronger and progressing in your workouts? I am not very familiar with the soecifics of PHUL but I know it's a pretty good overall hypertrophy program. My legs aren't super jacked or anything but I have built then up compared to before especially the glutes over several years.
What worked for me is working legs 3-4x per week, running several bulk cycles and being consistent.

I have been consistently running phul for two years. I just took the last week off to rest and focus on my pelvic alignment. I have an anterior pelvic tilt and some issues with not being able to feel the right side of my lower body working lately. I also have Lyme Disease that went undiagnosed for over 10 years so that causes me problems too. I was having stomach issues for a long time so I stopped worrying about my weight bc I was just getting upset that I wasn't really gaining.