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Are you feeling annoyed because your legs aren’t growing? Are you pushing yourself on your leg days but not seeing any growth?


Since you’re putting in the work you deserve to look in the mirror and see the definition separating your quad muscles.


I understand what it’s like to have super skinny legs. I was a skinny 400 meter hurdler weighing 165 pounds at 5ft 10in. Fast forward years later I had gotten all the way up to 223 pounds and a solid leg program was a huge part of that.


So here is a simple way to grow your quads with two exercises:


Monday: Leg Press 4x 5-8 reps. 2 min rest


Wednesday: Leg Press 4x15-20 2 min rest


Friday: Leg Press 2x25-30 1 min rest

Leg Extensions 2x25-30 1 min rest


It’s important to get as much range of motion as your body can without pain because that will help the definition in your legs come much quicker. Lastly,

make sure you’re increasing your weight every week.


By using these steps you’ll feel accomplished about you quad growth and no longer be annoyed about having skinny quads


CLICK HERE for a 6 step muscle building template that will help you put these muscle growing steps in order.


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Youtube and google are good sources for muscle building because you’re able to get muscle building info at the snap of your fingers.


Which happens to be a double edged sword because it is very easy to keep consuming info. It becomes a problem when you don’t see results asap so you switch it up because you’ve learned something new that might get you quicker and better results.


Since the first routine wasn't given enough time it kinda seems like you’ve let yourself down because the muscle growth code hasn’t been cracked yet… And it’s just not adding up since you’ve been doing the work.


Before I started bodybuilding there were no gains… I always worked out consistently but my workouts were not fit for major muscle growth because I always switched up my workouts. There was always a new workout everyday and every week.


Once I got into bodybuilding and stuck with the same routine for months things really changed. The only way to put on muscle is to get really good doing a few things and making it more challenging over time. As a skinny guy one way to make your workout more challenging is by adding more sets. Below is an example of how you’d progress your sets over a few weeks to put on muscle.


-Week 1: 12 sets

-Week 2: 13 sets

-Week 3: 14 sets


If you're lifting by yourself then adding more sets is perfect because you don't have to worry about increasing the weight and needing a spot since you know you can control that weight.


This is specifically for the muscle you’re trying to grow. Say for example you are trying to grow your chest. Week 1 would be 12 sets total of chest exercises. Week 2 would be 13 sets total and so on. Most people need at least 12 to 20 sets a week to start so that's why 12 is used to start.


As a skinny guy the smallest of gains look major. Making your routine more challenging over time by adding sets you’ll see steady growth and you won’t have to worry about if your workouts are working or not.


CLICk HERE for a free muscle building template that will help you put on muscle much quicker.

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When it comes to trying to put on muscle being skinny is tough because it's a reminder that the goal is not being accomplished.


So that's got you thinking if it's even possible to put on muscle at this point because you have put in the work.


Before I started packing on muscle I was a calisthenic and dumbbell type of guy. There’s nothing wrong with this style of training but it’s not the quickest way to put on muscle. Nor is it the most way efficient way to put on muscle.


Once I got into bodybuilding and switched to using mainly compound exercises that was a real game changer…. Why? Because you can put more weight on a bar but you can’t add a ton of extra weight to dumbbells or to your calisthenic exercises as compared to a bar.


Why is being able to put more weight on a bar so important? Because the more weight you add, the stronger and bigger you’ll become. So compound exercises should make up the majority of your workout. The following exercises should make up the bulk of your workout:


-Bench Press: Chest, Triceps, Front Delts

-Shoulder Press: Front Delts and Triceps

-Lat Pulldown: Back and Biceps

-Bent Over Row: Back, Rear Delts, Biceps, Traps

-Squats: Quads and Glutes

-Stiff Legged Deadlift: Hamstrings and Rear Delts

-Upright rows: Side Delts and Biceps


To add to that below are the three main things you need to increase in your workouts put on muscle:

  1. More weight

  2. More set

  3. More reps


So as a skinny guy, it’s important that your workouts are mainly compound exercises because it’ll be easier to add on the bar. By using compound lifts for the majority of your workouts and keeping those 3 things above in mind you’ll be a much more jacked version of yourself.


CLICK HERE for a 6 step muscle building template to make muscle building easy




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