Are your legs seriously lagging in the muscle department? Do you work your legs on a regular basis and all you’re gaining is seriously sore legs? If you’re suffering from skinny leg syndrome, there are several things you might be doing wrong.

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You're not changing things up

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Consistent change in exercises, load, reps, and so on, is essential to maintaining growth. The more you’re training, the more frequently you need to change things up – and not just the exercise selection, but anything from the type of movement you’re executing, to the reps you’re doing.

You can use things such as supersets, giant sets, drop sets, extended sets, and varied rest periods to make your workouts different every time.

You're doing too much cardio

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If you’re looking to gain size, you should focus more on strength training and less on cardio.

Exercises like running, jogging, power walking, swimming, and biking require your body to use up a lot of energy. This is great when you’re looking to get a total-body workout, but not so much when you’re trying to develop bigger leg muscles.

Cardio doesn’t make your legs get bigger – do exercises that focus your energy on your leg muscles instead.

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You're not working on your diet

As for your diet, your calorie intake needs to be higher when you’re expectations are building big muscles. Carbs help you perform at a higher level and also help with recovery.

If you don’t eat enough carbs, you won’t be able to push as much weight, and as a result, you won’t gain as much muscle.

Following a diet of 60% carbs – 30% protein – 10% fats, means that you’re getting enough fuel to rebuild the muscle tissue damaged in your training session, making sure that your time in the gym was not wasted.

You're neglecting your calf muscles

Do you just train the soleus or gastrocnemius? What about the other side of the lower leg – the calf muscle?

Calves are one of the toughest areas of the body to target when it comes to growing bigger muscles, but it’s guaranteed you'll get satisfying results for your legs if you use the right workout strategy combined with a high-calorie diet.


You're not getting enough volume

We support going big and heavy, pushing it to the max, but just no every time you’re in the gym. Sometimes, going big isn’t getting you places. The bar doesn’t always have to be loaded with weight -  you can also make good use with lower loads, but more volume.

During each workout, do as many reps as you can and vary the load on the bar. You will feel the burn with each rep you’re doing. No pain, no gain is true when it comes to making skinny legs bigger.

There you have it!

Work on these things here and you’ll be on your way to developing great leg muscles in no time. Remember:

  • Change things up and add variation to your workouts.
  • Skip the cardio and focus on strength-building exercises instead.
  • Eat more calories and protein. Avoid processed foods, sugar, and white flour.
  • Work on all the muscles in your legs.
  • Sometimes you need to work out with more volume and lower loads.



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