There’s nothing worse than having chicken legs. We all know that. In fact, I remember back when mine were slimmer than the ones on ladies Gillette commercials!
No guy wants to have skinny wheels.
Ideally, you can build some muscle and tone up your legs. Having strong quads shows power. Tight hamstrings and Glutes are the mark of a real man. It’s not about the biceps!
Don’t be the ‘everyday is upper-body day’ guy…
Personally, I was pretty insecure about my legs. So I put some focus into them. Sure glad I did, because having a decent set of wheels makes you look like a well-proportioned athlete when you have the upper body to match!
Pump Those Wheels: Here’s How to Get Bigger Legs for Skinny Guys
Obviously, your legs will require some form of resistance. You need to stress your leg muscles with enough external stimulus to adapt.
Bodyweight only training can work… BUT I HIGHLY recommend you pick up some weights for this.
If bodyweight training, you should focus on progressions for exercises like pistol squats as soon as possible.
Bottom line: If you truly want to build bigger legs as a skinny guy, you will need to supply the muscles with plenty of resistance. And not only that, but you need to focus on two key biomechanics when it comes to resistance training.
- Quad-Dominant Exercises
- Hip-Dominant Exercises
In order to round out those legs nicely, you’ll want to include both.
Examples of Quad-dominant exercises are: squats, lunges, etc.
Examples of Hip-dominant exercises are: deadlifts, hip thrusts, etc.
Ensuring your workout programming includes both is critical to building bigger, more powerful legs.
Exercises To Build Bigger Quads
When it comes to building bigger quads for skinny guys – there are a variety of exercises that can help.
Most importantly, you want to ensure you are performing some heavy compound lift. Like the squat. In addition, it is good to include some isolation exercise to further stress the muscles. Like leg extensions.
Some other quad-dominant leg exercises you can use are:
- Goblet Squats
- Bulgarian Split Squats
- Leg Press
- Leg Extensions
- Weighted Box Step Ups
- Box Jumps
- Plyometric Bulgarian Split Squats
- and more…
And you only need a couple of these exercises to get the job done.
In fact, the best approach to building bigger legs for skinny guys will be selecting a main compound leg exercise (barbell squat, for example) and getting better at it over a long period of time.
To build bigger legs for hardgainers, it is vital to focus on getting better with those lifts.
Getting better means increasing the weight lifted (improving strength) and increasing total volume lifted (for example, performing an extra repetition over the previous workout).
You want to increase both strength and volume over time.
The best way to approach it is by having a main exercise you plan to get stronger at. Ideally, the back squat or front squat. In addition, you will have an accessory exercise to further exhaust the legs.
I used back squats and Bulgarian Split Squats in this way to achieve solid results.
Or as my friend Eric likes to call em’: Bulgarian Fuck-me-ups!
An example of what I would do, is perform 3 sets of squats through Reverse Pyramid Training (RPT).
(RPT is when you lift your heaviest working set first, then reduce the weight 10% for the subsequent sets).
Then, right after, my accessory exercise would be (god help me) Bulgarian Split Squats at 8-12 repetitions range.
I wouldn’t worry so much about RPT if you are a beginner… Focus on the performing the exercises with proper technique in a 8-12 repetition range, until you are more comfortable increasing the weight.
But more on that in a moment…
Exercises To Build Bigger Hamstrings
Now that you know how to build up your quad muscles, it’s time to take care of the posterior chain.
Best to include deadlifts.
To build a stronger back-end, deadlifts are one of the best bang for your buck exercises. Other ones you should include are:
- Weighted Hip Thrusts
- Hamstring Curls
- Rack Pulls
- Good Mornings
- Glute-Ham Raises
- and more…
Again, a solid workout would ideally have you progressing with strength and volume on the deadlift. Or weighted hip thrusts. In addition, you would include another accessory exercise to further stress the hamstrings.
Hamstring curls are a great addition as they cover a great range of motion through concentric and eccentric muscle contractions.
Same as you would perform for the quad-dominant approach.
What I would do is perform 3 sets of RPT with Deads, and then perform 3 sets of 8-12 reps on the hamstring curls.
Or if I were just starting out, I would perform a first phase in a 10-12 repetition range; focusing on learning the proper lifting technique!
Don’t Forget About Your Calf Muscles
Building bigger calf muscles for skinny guys is important!
Your legs will look more balanced and less like that of a gazelle.
So don’t forget to include calf muscles. At least at the beginning! Once you develop decent calf muscles, you can phase them out from your workouts.
But for quite a while into the next foreseeable future, you will be hitting those calf muscles. Skinny guys who don’t work their calf muscles will appear to have skinny legs. Even if they build decent thighs!
Your workout should include at least one calf exercise. In fact, that’s all you need. This is simple. You can isolate the calves with a calf raise machine. Hopefully your gym will have either a seated, or standing variation of one. If not, you can use the leg press, or stand on some plates under the smith machine.
Point is to ensure full-range of motion with weighted resistance on the calf muscles.
Proper Workouts for Skinny Guys to Build Bigger Legs
Alright. So you know that you need to include both quad-dominant and hip-dominant exercises to your routine. What’s more, you know you can’t forget to include the calf muscles.
But the ultimate truth, is that your workouts should be strategic towards your overall physique goals.
Focusing on a couple of leg workouts you saw on YouTube this week isn’t going to get you results…
You need an overall training program catered to your results!
You can do this multiple ways:
- Full body training program
- A/B Workout Splits
- Push Pull Splits
- Upper-Body / Lower Body Splits
- Hips-Dominant / Legs-Dominant Splits
Yikes! There are lots of ways to go about it.
The most important thing to build bigger legs if you’re a skinny guy, is that you must maintain consistency in your approach.
You need to ensure your muscles are progressively overloaded with more stimulus in order to grow.
In the program M2M Bulking Academy members follow, they are presented with 4-phases worth of training. All with the strategy of increasing strength and muscle mass. They use both specificity and variety in the overall training strategy.
But remember, no program is perfect. The most important thing is that you take action. You must apply yourself to the process for an ongoing period of time.
It depends on how well your strategy is.
Build Bigger Legs AND A Ripped Physique For Skinny Guys
Results come down to two things. One) proper planning and two) proper action.
Truth is, results take time. It’s not an overnight event.
Building bigger legs for skinny guys takes time and effort. To achieve a solid physique overall will require work. There is no way around that.
But if you have a solid strategy in place, and you’re willing to do the work, you can achieve AMAZING results for yourself.
If you’re ready to see true results in the mirror, I have a 20-week training series that might be of interest for you…
It follows a 4-phase training methodology in order to help you achieve the best results possible in total body composition.
Hopefully I’ll get to coach you more in the coming weeks!
PS How would you like to get full training and nutrition planning, plus accountability check-ins sent to your email from me every Sunday?
Don’t forget to read more about the M2M Bulking Academy to learn how you can get access.