How to get bigger legs in 2 months

[mistycatt]

Hey everyone!

I wanted to know can I gain weight (muscle) in two months. If so, what excercises and how much protein do I need to eat.

I am going on vacation in the middle of June and I swear I have chicken legs... little thighs, and I really need to do something....

[.V.]

Squats and Stiff legged deadlifts for the legs. Conventional deadlift for the back also helps the legs grow too. Don't expect miraculous growth in 2 months though - but you can make some progress.

There are also lunges, leg curls, leg extensions, leg press if you have machines.

[mistycatt]

What are stiff-legged dead lifts, and do how many squats a day, do I need to use weights??

[Maxgain]

Do one set of each 10 reps 3 times a week continuously increasing the weights

[Lady C]

Don't squat every day! Your legs need rest too.

Eat more protien too. Most women fall way short in this category. How much? That is individual. Try 40% of your overall calories as protein. You have to eat lots to gain muscle. But it is tough to balance that against gaining fat.

[cursor]

Do squats using weights as heavy as you can ... so that you are seriously taxed on by the fifth or sixth repetition. Be exhausted enough that you might be able to do one more rep. Do three hard sets of these (after warming up, using lighter weights). Repeat every 4-7 days. As noted, steadily increase the weights as your muscles grow to accomodate the load.

Originally Posted by mistycat

do I need to use weights?

Without question ...


Stiff-legged deadlifts – ref 1
Stiff-legged deadlifts – ref 2

Don't expect a lot of quick growth.