Why do I have chicken legs? Damn

[Luciano_]

I am 27 @ 128lbs (small dude).
I train my legs harder than the rest of my body, Squating ~1.8x BW 3x10, doing that machine that trains the front 4x10 .7x BW, and the back as well, calf ~2x BW 4x10 and press ~2x BW 3x10.
My legs are 19” !! Damn, I need like 4 more inches there, I am losing proportions !!
Because of sports, I have trained my legs all my life with explosive routines, now I want them to grow !

What do you recommend?

Thanks guys.

 

[wnt2bBeast]

well..your doing the right moves..Im not sure what "the machine that trains the front" is?? Make sure you are increasing the weight each week..My favorite things for quads are squats, front squats and hacks (regular and reverse)..Are you getting as low as you can go when you squat?

 

[callthedoctor]

My "unprofessional" reply would be to eat, squat, cut out cardio, eat some more....then squat.

 

[Prime Rib2]

If you're squatting, which it looks like you are, your diet could be holding you back. Eat more, fuel the machine...

 

[Backlash]

Another vote for eating more. And how often are you training legs? You gotta give 'em time to grow in between workouts! I wouldn't train them more than twice a week at most with the volume you just listed (if all that is in one workout).

 

[Luciano_]

Your experienced and unexperienced advice is gold to me.
I am eating about 21-23x cal, not too much for my metabolism, but enough I'd say. Probably I should have to increase the carbs intake. I was in a ~50/30/20 and it worked fine, I put on some lean muscles but not too much. I will try a 40/40/20. I don't know what is good for me yet, first time dieting.

Wnt: I am going as deep as I can with the squats, but I am not reaching the floor. I don't think I can do it with that weight. Should I drop some and go deeper?
The "front" machine is that one that you seat like in a chear and extend your legs to work the quadriceps. The "back" one is the same but you make the oposite. (I'll read the name next time I go to the gym).

I am training 1 day on and 1 off with 3 split: back-bic/chest-tri/shoulders-legs. I hit my legs once a week, sometime twice.

Thanks !

 

[Lililston]

Well what is your height?

 

[Deathbydefault]

i think hes talking about leg extensions

 

[wnt2bBeast]

sounds like your talking about leg extensions..personally i would do those at the end use slightly higher reps..when you say that your not reaching the floor im wondering how low ur really going..sometimes you need to work on flexiblity to get that low..have a training partner watch to see how low u are getting..it could be youre not getting the proper range of motion..Also try to work some hack squats into your routine..this will help strengthen your hips provided you get low enough so make sure you are doing the exercise properly before you increase the weight..

 

[MJBossman]

Make sure you're eating...is you're upper body gaining?

 

[Luciano_]

Once again thanks guys.

Wnt: the exercise is leg extension, as you said and I’ll do more repetitions. I don’t have a buddy to help me and I am the only one squatting in that gym, anyway I’ll ask one of the trainers. Reaching the floor means that my but almost touches my ankles, I can do that with lower weight. I don’t know what hack squats are, but I’ll ask. Anyway I am relocating next week, I’ll try to find a more pro gym.

Mj: Thanks for yor replie. I am eating and gaining, I think I have gain about 1.5 inches in my legs in the last 3 months. The thing is that I want to gain more in my legs than in my upper body because my legs are skinned, I have small knees and ankles as well, so they don’t look bad, but I want more !!! 19” leg vs 14.8” arm --> that’s out of proportions I think !!

Thanks

 

[wnt2bBeast]

Once again thanks guys.

Wnt: the exercise is leg extension, as you said and I’ll do more repetitions. I don’t have a buddy to help me and I am the only one squatting in that gym, anyway I’ll ask one of the trainers. Reaching the floor means that my but almost touches my ankles, I can do that with lower weight. I don’t know what hack squats are, but I’ll ask. Anyway I am relocating next week, I’ll try to find a more pro gym.

Mj: Thanks for yor replie. I am eating and gaining, I think I have gain about 1.5 inches in my legs in the last 3 months. The thing is that I want to gain more in my legs than in my upper body because my legs are skinned, I have small knees and ankles as well, so they don’t look bad, but I want more !!! 19” leg vs 14.8” arm --> that’s out of proportions I think !!

Thanks

No problem..do you have a power rack in the gym? If so just squat with the bar and set the pins to the lowest you can comfortably go..Its not the end of the world if u cant get "ass in the grass" but i think you should be getting to parallel..Hack squats are done on the hack machine it has an angled foot rest.. definitely ask them to show you the equipment and how to use.good luck

 

[Backlash]

You can use the hack sled (I think that's what wnt is suggesting) which is a machine that I like as well. However, you can also do hack squats with freeweights which involve holding the bar behind you! At least, I think that's what they are. Someone else who has done them before should comment, as I have never tried those.

 

[Cuthbert]

I am 27 @ 128lbs

I think I found the problem.

 

[kansasfarmman]

You aint eating enough man.

 

[Lililston]

^^ that's true cause I'm 20 @ 130 pounds lol, my height is 5 '2

 

[Tweakle]

eat & squat. forget all the other exercises, if squats dont add leg size nothing else is going to work. eat

 

[Luciano_]

Cuthbert: so fucking true !!

I don't think I can eat more than what I am eating .. I mean 23x BW should be enough, I can't stand more than that. Anyway I will up the carb intake because probably I am pissing prot.

I was once told, you were born with skinned legs and you'll die with them.
I think my legs are going to impose a proportional restriction to my goals, anyway I'll keep squatting.

Thanks

 

[Backlash]

I was a cross country runner throughout high school. I have always had skinny legs. I have added about 4.5 inches to my legs in the past year since I found this site, started eating more, and started squatting and deadlifting (I use sumo style so it hits my legs a lot).