Hi there. I'm new here so I hope someone can give me some advice. I've recently started to try and bulk up. I do weights and have recently started to add more protein to my diet (drinks/bars). I can feel the benifits of supplementery protien after only a couple of weeks. The trouble is I'm naturally very thin. My metabolism is very high. My sport is DH mountainbiking which is very demanding of the legs when going through fast corners/sections as it involves squating over the back of the bike. I've been weight training my legs and although my quads, hamstrings, and calves are getting stronger and are bulking out a little - I want to try and add width. I know that when doing calf presses the direction which the toes point effects the area of muscle worked, but could someone please advice me on how to widen my quads/upper legs? Are squats best or is there something I'm missing. Cheers.
Wide thighs formula:
Eat a ton + heavy squats and deadlifts = wider thighs
squat like no return!
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you need more than just protein. You need calories. Carbs are your best friend.
Enough calories to grow and a lot of squats.
Ah cheers for the answers. Yeah I do find it hard to shovel in the calories - I wish I had a bigger appetite. Maybe I just need to snack more frequently and plan my food intake better. And the heavy-squats sounds like a top hint! I'll try some heavier lower reps squats in the gym tomorrow night. Sweet.
The above advice is sound, I just wanted to forecast what is going to happen, you will lift, eat ... get your big thighs then will move your post to general chat and entitle it "why can't I find a pair of f**king jeans that fit my lets and waist at the same time" and cry yourself to sleep every night….. :o
as far as squatting goes, is once a week sufficient?
Forever Goal: Strength
Weightlifting sucks. I just like to lift heavy things.
Best way to cheat on deadlifts...
Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial
My eating habits can be a little irratic, but at the moment it's generally:
Breakfast: Bowl of high fibre cerial, 4-8 scotch pancakes with maple syrup, strong coffee.
Late morning - Lunch: 2 sandwiches with beef, cheese, greens, mayo and butter. Maybe another chicken sandwich if I can handle it.
Dinner - typical veg, carb, protein. Last night was a plate of pasta in a cheese sauce with a large chicken breast. Before bed I have a horlics malt drink with milk and 2 tspoons of protein powder (about 20gms of protein in all) plus a 26g protein bar if training.
Also I eat a banana, apple, sometimes straw/black/blueberries, red grape juice carrot juice and some very dark chocolate everyday for health benefits.
So if I want to get the beefiest legs in the quickest time, whats the best routine to go through at the gym to add muscle to my legs in the quickest most effective time (as in an exact description of exercises and set/reps)? Should I concentrate entirely on the legs or does it help to mix it up a bit and do something on the arms/shoulders as well (or are compound exercises best?). Also, as well as the current extra bits of protein, should I get a big tub of weightlifting power that adds weight (protein/calorie mix stuff) and fill up on that too? Ta.
Try some front squats as well as the back squats. Those tend to target the quads a little bit more then back squats.
Eat, Eat, Eat, and Squat, Squat, Squat. Go Heavy or Go Home. U need to live by these sayings for a few months.
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Keep in mind: Your weights will vary. My squat one rep max raw is about 415, so find yours if you don't know it and use the percentage of mine to figure out your approximate weights. For new movements you will need to start even lighter.
ATF (Ass to Floor) Barbell Back Squat
Low Box Squat (sit on box, then stand back up)
Standing Smith Calf Raises
Stiff Legged Deadlift (for hamstrings)
That's it. Quick but effective. I generally just do 4-5 movements on leg day. I do this once per week, though my legs also get stimulation on my back day from doing deadlifts.
Some other movements I mix in to add variety:
Pause Squats (pause at bottom position for a few seconds)
Lunges holding DB's
BB Squat to Parallel
Seated Calf Raises
Glute Ham Raises
Leg Curls (on occasion)
If you don't know what some of these exercises are, go to www.exrx.net and you can search for them (they have nice little videos showing the movements). Hope that helps.
Last edited by Guido; 05-23-2007 at 08:38 AM.
cheers guido. much appreciated advice which I will pay attention to.
Last edited by garjagan; 05-24-2007 at 07:05 AM.