How To Bulk Up Those Chicken Legs

Things You Need To Know About Muscular Legs

Genetics and bone structure play a significant role when it comes to how lean your legs can be. This is not to say you can’t change your legs’ size, as things like your lifestyle, activity levels, training methods, and calorie intake may help you with this. 

While attempting to get your muscular legs skinny, there are two questions you need to ask yourself:

  1. Are my legs muscular or fat?
  2. Was I born like that or are my muscular legs influenced by the exercises I’ve done?

If your legs are fat and not muscular, there is a lot you can do to get them slim. In this case, all you need to do is burn the fat, and thus your legs will be skinny. Before you get too happy, it is important to remember that you cannot do target weight loss. This is to say that you cannot choose to lose weight in a particular part of your body, as you will have to lose weight all over instead. 

If your legs are naturally large and muscular, there are probably no significant changes you can make. Things like exercises and getting on low-calorie diets might help though. 

Read More: How To Get Skinny Fast: A Bulletproof Answer On How To Make Those Pounds Fly Off

4B Dumbbellsquat

(Image credit: Unknown)

Sets 3 Reps 15 Rest 60sec

Why It targets your glutes and abs as well as your quads and hams

How Stand tall, holding a dumbbell in each hand. With your chest up and core braced, bend at your hips and knees to squat down as deep as you can without rounding your back. Push down through your heels to stand back up and return to the start position.

Photography: Glen Burrows; Model: Olly Foster


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Maro Itojes Leg Workout

This workout used by rugby star Maro Itoje was shared with us in 2017 has stood the test of time, mixing compound exercises with lesser spotted moves like the front-foot elevated split squat. See Maro Itoje’s leg workout

How do I build muscle in my thighs?

To get you to peak performance in and out of the gym, check out the best types of exercises that build up strength in your thighs. 1 Combine strength and cardio. 2 Squat, squat, and squat again. 3 Learn to love lunges. 4 Do more single-side moves. 5 Step on a machine. 6 HIIT it big. 7 Grab a booty band.

Best exercises to strengthen the calf

Best exercises to strengthen the calf

Many neglect the calf muscles, even though they are one of the most important muscles in the body and help a lot in stabilizing the body and increasing balance.

Also, calf exercises are easy to perform, so I will not explain how to perform the exercise, but I will explain the most important tips that help in bulking and strengthening the calf.

  • Weights: It is preferable that the weights be medium because the calf muscles are short-term and need many repetitions
  • Repetitions: It is preferable that the repetitions be between 12 to 15 several because the duration of the movement is very short, and it is preferable that the muscle reach muscle stress in order to benefit from the exercise.
  • Range of movement: You must do the exercise in a full range of motion, meaning that you do the exercise from the starting point to the end of the movement completely slowly and with concentration.
  • Speed ​​of movement: It is highly recommended that you do calf exercises with a steady, medium or relatively slow movement to target all muscle fibers well.

What kind of legs are attractive?

Now plastic surgeons have defined the perfect pair: long with the bones in a straight line from thigh to slim ankle, the outline curving out and in at key points. Straight and slender legs are considered especially attractive, say researchers because they combine fragility and strength.

best leg exercises

Given the size of the muscles of the legs and the fact that they consist of front and back muscles in addition to the calves, targeting all this amount of muscles requires a large number of exercises.

Fortunately, however, there are a group of compound exercises that can target more of the muscles in lower leg at the same time.

We just have to organize these muscles to target all parts of the muscle equally, and we can divide them like this.

  1. Exercises targeting the whole leg
  2. Front leg exercises
  3. Back leg exercises
  4. Calf exercises

Need Help With Your Diet And Workout?

Don’t waste another minute of your time searching for what to do. I’ve already done the research for you and created step-by-step plans that work. Select your goal below…

  • I Want To Build Muscle If you want to build lean muscle without gaining excess body fat, spending all of your time in the gym, using a diet or workout that isn’t customized to you, or doing myth-based nonsense that only works for people with amazing genetics, check out: Superior Muscle Growth
  • I Want To Lose Fat If you want to lose body fat without losing muscle, feeling hungry all the time, using stupid restrictive diets, doing 100 hours of cardio, or struggling with plateaus, metabolic slowdown, and everything else that sucks about getting lean, check out: Superior Fat Loss

How To Bulk: The Wrong Way

The typical old-school approach to bulking up tends to take things literally. As in, you try to gain a bunch of “bulk” as fast as you can.

Here’s what I mean…

  • Eating RecommendationsBulking the wrong way typically comes with such genius phrases as “just eat as much as you can” and “eat whatever isn’t nailed down” and “as long as you’re eating clean you won’t get fat” and the always wonderful “you gotta eat big to get big, bro!
  • Calorie Intake RecommendationsCalorie intake for this sort of bulk will range from somewhere between a very large surplus (e.g. 500-1000 calories above your maintenance level each day, sometimes even more), to simply not even paying attention at all to how many calories you’re eating other than just “eating a lot of them.”
  • Weight Gain RecommendationsRecommendations for your rate of weight gain are pretty similar. It’s either very fast (e.g. 1-2lbs gained per week), or barely even monitoring how much weight you’re gaining other than just making sure you’re consistently gaining a noticeable amount each week.

Basically, the #1 goal when bulking the “wrong” way is to gain weight fast.


Because the faster you’re gaining weight, the faster you’ll be building muscle.


Ehhh, not quite.

The Benefits of Building Strong Legs

Before we get into the benefits of building bigger and stronger legs, I should point out that when we’re talking about squatting and deadlifting, we aren’t necessarily talking specifically about the barbell back squat and conventional barbell deadlift. It’s true that those two lifts tend to give us the best bang for our bulk—they’re famous for a reason—but that isn’t to say that those specific variations need to be part of our lifting routines, just that we should find a way to train those general movement patterns.

When we say “squat,” keep in mind that

When we say “squat,” keep in mind that you can do dumbbell goblet squats instead of low-bar back squats. And when we say deadlift, keep in mind that dumbbell Romanian deadlifts count, too. You can choose the lifts that best match your circumstances and your equipment.

Squatting & Deadlifting for General Strength

The bigger our muscles are, the stronger they are. And the stronger our muscles are, the more force they can exert. This affects our ability to generate explosive force, too, so having bigger legs doesn’t just mean that we can lift more weight, it also means that we can run faster and jump higher. This makes deadlifts great for helping us lift heavier things off the ground, yes, but they’re also great for improving our general athleticism. The same is true with squats.

Moreover, lifting with the largest range of motion that we can manage is great for improving our flexibility, and gaining muscle mass has even been shown to physically lengthen our muscles (like adding links to a chain). Perhaps more importantly, we develop strength and control through that range of motion, improving our mobility. As a result, squatting and deadlifting are some of the best ways to improve our overall mobility and coordination.

When it comes to injury prevention, it’s the

When it comes to injury prevention, it’s the heavy squats and deadlifts that do the best job of strengthening our bones, tendons, muscles, and connective tissues, making them more resistant to injury. There’s also research showing that stronger glutes and lower-back muscles reduce the risk of developing lower back pain.

How Much Leg Work Should We Do?

It’s time to get a little bit technical. Bear with me. The more sets and reps we do with a particular muscle, the more that muscle will grow (meta-analysis). A higher training volume means more muscle growth, at least up to a point. It seems like around 4–8 sets per muscle group per workout is enough to maximally stimulate muscle growth, and going higher than that doesn’t necessarily yield any extra growth.

The next thing to consider is our training frequency. Our muscles grow best if we stimulate them at least 2–3 times per week. So, to build muscle as fast as possible, we want to do 3–8 sets per muscle per workout, and to train those muscles 2–3 times per week, giving us a total of 6–24 sets per week per muscle. (It’s possible to benefit from training our muscles as many as five times per week, but that doesn’t seem to offer any extra advantage.)

However, there are a lot of muscles in our bodies,

However, there are a lot of muscles in our bodies, ranging from the big muscles like our quads, glutes, shoulders, chests, and lats, all the way to our smaller muscles, like those in our necks and forearms. And so, training all of our muscles with a high enough volume can take quite a lot of time and energy. If we’re only lifting weights a few times per week, we might not have enough time to maximize muscle growth in all of our muscles at once. Furthermore, our ability to recover is finite. If our lifting volume is toohigh in too many different areas, we can start to accumulate fatigue instead of muscle growth.

Plus, some lifts are harder to recover from than others. A squat is quite taxing on our central nervous system, a bicep curl is not. If our workouts have one fewer set of squats, that might leave room for three more sets of curls. If we look at the deadlift, that ratio gets even more extreme, where a few sets of deadlifts can be more fatiguing than entire upper-body workouts. Now, that isn’t to say that squats and deadlifts are bad—they’re two of the best lifts for building muscle—just that they come with an opportunity cost to consider. Since we can only lift so much, only recover from so much, the price of bigger legs is a smaller upper body, and vice versa.

Finally, the lifts we start our workouts with are going to get the majority of our energy. If a workout starts with squats, we can expect most of the growth stimulus to go to our legs, even if we include plenty of upper-body work afterwards. That’s fine, but if every workout starting with squats, we’re selling our upper bodies short. It might make more sense to start some workouts with squats, others with deadlifts, but also to have some workouts where we start off with the chin-up, the overhead press, or the bench press.

This means that when designing a workout program, we aren’t just trying to cram a bunch of compound lifts together, we’re trying to pick the lifts that offer us the best returns on our investment. We’re also trying to arrange those lifts in a way that best matches our goals.

For example, someone who wants to prioritize leg growth might start their workouts with a few sets of low-bar back squats, investing a ton of energy into bulking up their quads and glutes. But someone who wants to prioritize building broader shoulders might start their workouts with some overhead presses and chin-ups, and then do some lighter front squats afterwards. The squatting volume is the same in both cases, but we’d expect the first guy to build bigger legs, the second guy to build a bigger upper body.

I know this might seem like splitting hairs, but i

I know this might seem like splitting hairs, but if you gain thirty pounds while following one program, you might wind up with a totally different physique than if you gained thirty pounds following another program. If you care about the size, strength, and aesthetics of your physique, that might be something you want to take into consideration when arranging your workouts. And different programs make these judgement calls differently.

The more time and energy we invest in specific muscle groups, the bigger and stronger they’ll grow. If there’s a lift you’re trying to improve at, best to put it first in your workout. If there’s a muscle group you’re eager to grow, better to put it front and centre and do more total sets for it.


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