good exercises to increase legs

btkkterry
btkkterry Posts: 183
edited December 2024 in Fitness and Exercise
I have been using all the leg machines at the gym for the past 6 months and cannot increase the size of my legs. I carry my weight in my stomach and I have tiny legs. When I did a body test at the Y they measured my upper leg at 18.5 and my calf at 12.75. They told me that was way below average. Does anyone have some advice on exercises to help gain some inches

Replies

  • crisanderson27
    crisanderson27 Posts: 5,343 Member
    I have been using all the leg machines at the gym for the past 6 months and cannot increase the size of my legs. I carry my weight in my stomach and I have tiny legs. When I did a body test at the Y they measured my upper leg at 18.5 and my calf at 12.75. They told me that was way below average. Does anyone have some advice on exercises to help gain some inches

    Are you dieting? Meaning are you eating on a calorie deficit? If so...you're not going to be gaining anything on legs. In order to build muscle (for all intents and purposes) you need to be on some form of a caloric surplus. This can be a timed caloric surplus, or an overall caloric surplus...whatever, but you can't build a 12 story lego building, with only 10 stories worth of lego's. It just doesn't work.

    Anyhow, to answer your question, I do squats, deadlifts, and calf raises for my legs. If you want to build size, use a weight that you can lift approximately 8 reps, and increase it when you can do 12 reps. 3 sets should be sufficient at that rep range.
  • DavPul
    DavPul Posts: 61,406 Member
    The machines really aren't going to do much, if anything for you legs. Squats and lunges will put you on the right path. They will be more effective in less time while working your whole leg plus butt.
  • adietron
    adietron Posts: 155
    The machines really aren't going to do much, if anything for you legs. Squats and lunges will put you on the right path. They will be more effective in less time while working your whole leg plus butt.
    Couldn't agree more. Take the advice from the World's Strongest Man... Deadlifts and squats for days. Walking lunges while carrying dumbbells. Single-leg squats on the Smith machine. For calves, load up the hack/angle squat machine, and do calf raises there. Aim for a weight where you can only do a maximum of 8-10 reps. Book a session with a personal trainer for proper technique. As long as your diet has sufficient, lean protein, you should see both fat loss and muscle gain.
  • islandmonkey
    islandmonkey Posts: 546 Member
    I have been using all the leg machines at the gym for the past 6 months and cannot increase the size of my legs. I carry my weight in my stomach and I have tiny legs. When I did a body test at the Y they measured my upper leg at 18.5 and my calf at 12.75. They told me that was way below average. Does anyone have some advice on exercises to help gain some inches


    Keep in mind that there's only so much you can do - sometimes your body just is what it is.

    That said, machines aren't going to give you as much bulk or definition as bearing your own weight - squats, lunges etc. Have you thought about taking up an outside activity like cycling or climbing?
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    in addition to the compound lifts you also need to EAT more than your TDEE, that will make a big difference as well.
  • Marmitegeoff
    Marmitegeoff Posts: 373 Member
    I have been using all the leg machines at the gym for the past 6 months and cannot increase the size of my legs. I carry my weight in my stomach and I have tiny legs. When I did a body test at the Y they measured my upper leg at 18.5 and my calf at 12.75. They told me that was way below average. Does anyone have some advice on exercises to help gain some inches


    Keep in mind that there's only so much you can do - sometimes your body just is what it is.

    That said, machines aren't going to give you as much bulk or definition as bearing your own weight - squats, lunges etc. Have you thought about taking up an outside activity like cycling or climbing?

    Take up an outside activity, I use cycling and this has given me larger legs while at the same time reducing total weight. When you get to a hill push the largest gear that you can to increase your power.
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