What leg exercises should I do for my skinny legs?
I work extremely hard at the gym and periodize my workouts which
consist of: spinning 4x week, stairclimbing 2x week and I am currently
working one body part per day. I weigh 132lbs have 16.3% body fat
and take in 2,200 cals a day. The main problem I have concerns my
legs, no significant changes are occurring. Could the problem be
that, because I do so much cardio they are not getting sufficient
A. A. While I do not know how much
protein you are taking in from those 2,200 calories, I would suggest
that you have between 132 to 198 grams of protein every day.
You are doing a ton of work and if you have any lower than 132
grams you will be risking a catabolic state (state in which your
body burns muscle for energy).
Regarding legs, a lot of cardio without enough protein burns them
out. Assuming that you are taking in enough protein, my recommendation
would be that on leg day you split your cardio and weight training
at different times. Cardio right after a leg workout seems to also
affect my leg size as well.
As a matter of fact, many bodybuilders do not even do cardio on
their leg days. Therefore, if you don't have enough time to come
to the gym twice on leg days, then do not perform cardio on those
Another thing that I would like to recommend is having some l-glutamine
after your workouts. This amino acid is very helpful in reducing
cortisol levels .
Sample Leg Training Split to Improve Leg Development
Tuesday: Quads & Calves
Friday: Hamstrings and Calves
By splitting them you really focus on each specific part of the
leg. Doing this has brought me incredible gains in the leg department
which in my opinion was lacking.
So to re-cap in order to improve your legs:
1. Ensure adequate levels of protein.
2. Ensure adequate levels of L-Glutamine to reduce cortisol levels.
3. On leg days do cardio at a separate time from your weight training
workout. If you don't have the time to do this, then no cardio on
4. Split your leg workouts in two: Quads & Calves one day,
two or three days later Hamstrings and Calves.
Best of luck!
Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi
certified personal trainer, industry consultant and fitness expert
who not only knows training and nutrition theory,
but also applies it on a daily basis as evidenced by the fact that
he's always in shape and by his awards and high placings at numerous
national level bodybuilding competitions. He is also an internationally
known best selling fitness author with a very successful franchise
of books called "The Body Sculpting Bibles" which collectively
have sold over a million copies. Hugo is also author of the very
Re-Engineering” e-book, which teaches you how to gain
lean muscle mass and get lean without drugs, or fancy expensive
supplements, using the secrets he devised after many years of weight
problems as a child.For
more information on Hugo’s Muscle Building / Fat Loss Program
please click on the link below: