AskDocDoc
FREE!Ask Doctors — 24/7
Connect with Doctors 24/7. Ask anything, get expert help today.
500 doctors ONLINE
#1 Medical Platform
Ask question for free
00H : 55M : 11S
background image
Click Here
background image
Sports Injuries & Recovery
Question #22710
135 days ago
204

how to increase leg size - #22710

Harsh

I am struggling with figuring out how to increase leg size. I've always been on the slimmer side, but I've recently gotten into weight training and I'm kinda obsessed with building up my legs. The thing is, no matter what I do, I feel like my legs are just not gaining that muscle mass. I've been doing squats and lunges nearly every day (I know, maybe that's too much?), and I've also tried different diets. I eat a lot of protein but sometimes wonder if I'm eating enough calories overall in the day? My friends keep saying I need to be patient, but it's been like months and I don’t see much change in my leg size. Even with deadlifts and leg presses, I feel like I'm lifting heavier but my legs still look pretty thin. Should I be focusing more on specific exercises, or what about supplements? I hear mixed things about protein shakes, too. Like, how to increase leg size in a way that actually works? Any tips or tricks you all have would be super helpful. I really want to achieve that solid, toned look, you know? Also, how much rest do you think I need between sessions? I feel like maybe I'm overdoing it! Any advice on how to increase leg size effectively without risking injury would be great!

FREE
Question is closed
FREE! Ask a Doctor — 24/7,
100% Anonymously
Get expert answers anytime, completely confidential.
No sign-up needed.
CTA image asteriksCTA image

Doctors' responses

To increase leg size, focus on a balanced approach that incorporates both exercise and nutrition strategies. Overtraining can be counterproductive, so aim for 2-3 leg-focused workouts per week, allowing your muscles time to recover and grow. Excessive daily squats and lunges might actually hinder progress due to inadequate rest. Incorporate compound exercises like squats, deadlifts, and leg presses with progressive overload — gradually increase weight or reps as your strength improves. This stimulates muscle hypertrophy effectively. Pay attention to your form to target specific muscle groups and prevent injury—poor form might be spreading the effort too widely rather than focusing on the muscles you want to grow. Nutrition is key, so calculate your daily caloric needs based on your weight and activity level; you might need to consume more overall calories alongside protein, aiming for 1.2 to 2.0 grams of protein per kilogram of your body weight. Healthy fats and carbohydrates also play a crucial role, fueling your workouts and recovery. While protein shakes can be beneficial especially after workouts for efficient protein synthesis, they aren’t magic; prioritize whole food sources whenever possible. Supplements like creatine also might be useful in promoting strength and muscle mass, but consult with a healthcare provider before starting any. Rest is crucial — ensure at least 48 hours between intense leg sessions to allow for recovery, as muscle grows outside the gym not during workouts. Consider adding rest days or lower-intensity workouts if you’re feeling consistently fatigued. If you’re consistent and patient with these strategies, you should start to see the results you’re after. If progress is still stunted, it might be worth discussing with a sports nutritionist or personal trainer to adjust your plan more precisely.

20505 answered questions
90% best answers
Accepted response

0 replies
FREE! Ask a Doctor — 24/7,
100% Anonymously

Get expert answers anytime, completely confidential. No sign-up needed.

About our doctors

Only qualified doctors who have confirmed the availability of medical education and other certificates of medical practice consult on our service. You can check the qualification confirmation in the doctor's profile.


aloe vera for knee pain
hairline fracture meaning
how to increase timing
Iam suffering sciatica problem can u suggestnebest solution
physiotherapy for knee pain
how long do sprains take to heal
Shoulder pain for 2 years and after many tablets and medicine still there taken ct scan and still not major issues visible but I have pain
physiotherapy exercises list
Knee Injury: Do I Need Surgery?
how to treat sprains
motion problem solution
knee injury accident
Experiencing Dizziness and Nausea After Workouts
online orthopedic consultation free
how to prevent ankle sprains
how long will i have pain after rotator cuff surgery
how to increase heart rate immediately
ice cube uses
volini spray vs volini gel which is better
how serious is my ankle injury?
how to reduce swelling in knee quickly
Open forearm wound severe pain limited moveme
what is the fastest way to heal a stress fracture
I suffer from recurrent injuries to my hand and tendons. Is there a way to get rid of these injuries?
What to do for sharp knee pain after ACL reconstruction surgery 24 days ago?
Persistent Swelling in Left Foot After Injury
Advice for ongoing post-concussion symptoms
aceclofenac drug class
heal fast gel
how to do paschimottanasana
Safe skiing after rd shoulder dislocation
Swelling in shoulder
murivenna oil how to apply
Acl andmeniscustear without injury in bothlegsat 25 years age need correct guidance done mri two times with 1 month physiotherapy what shouldIdo now
does heat help swelling
Leg Twisting Injury with Swelling
orthopedic telemedicine consultation
online orthopedic consultation
how to get rid of muscle stiffness
What to do for ankle pain and swelling after a fall with possible ligament sprain?
Experiencing Dizziness and Nausea After Workouts
is aceclofenac an antibiotic
what to take for inflammation
How to treat ankle pain with swelling and instability after a fall?
how to relieve buttock muscle pain
What to do for ongoing leg pain and foot discomfort after starting track training?
What is the typical recovery timeline and criteria for returning to football after knee surgery for Osteochondritis dissecans?
Experiencing Dizziness and Nausea After Squats
what to take for muscle pain
have had a knee dislocation recently I would want to whT are the chances of reoccurance and there are no injurues. What are things I should take care
Knee Injury and Swelling Concern
Bumps inside skin in biceps elbow of both arm
Right Knee injury and stiffness
rehabilitation physiotherapy
physiotherapy rehabilitation
Injury and Swelling in My Ankle
what causes muscle stiffness
murivenna how to use
ice on face side effects
does pineapple juice help with swelling
how to treat heel numbness
Knee Injury and Pain After Accident
knee pain remedies
How long after removing a splint can I return to the gym and lift weights with a broken hand?
how to cure thigh muscle pain
Jak pozbyć się tego bólu i czy mogę ćwiczyć na wf?
yoga therapy training
toe movement exercises
Post-concussion: still having mental fog at night — improving but need advice
Injury and Bruising After Encounter with a Monkey
rapid hot gel uses
what is the reason for right side chest pain
hot pack for physiotherapy
calspray
how to sleep with shoulder pain
Concern About Possible Monkey Bite and Leg Fracture
aceclofenac dose per day
My concern
virtual orthopedic consultation
Swelling in Left Foot Since Football Injury
cissus quadrangularis benefits
Pelvic Girdle Pain After Boxing Training
How do i get rid of marks like burn
Medial knee pain and heel pain after sudden increase in jogging and running.
does ice reduce swelling
Injury from a Monkey Encounter: Leg Fracture and Possible Bite
can you get a blood clot from wearing a walking boot
Brachial phixule injury.Can't extend arm
What to do if my ankle is still swollen and tingly 9 days after a sprain?
after ACL reconstruction and miniscus repair surgery at 24 year age How to reduced the risk knee replacement in future
What to do for dull pain in both lower legs and top of right foot after track practice?
How long after removing a splint can I return to the gym and lift weights after a broken hand?
Concerns About Monkey Encounter and Bruise
how to increase stamina instantly