I used to be a distance runner for many years. Thus resulting in being very, very skinny. Over the past 5 years I have started increasing my size. I used to be at 5’7" - 142 and now I am up to 188lbs 10% bf. (In the race to 200)
The problem that I am having now is I have increased my upper body size, but my legs never want to seem to grow. I have tried many of the training articles that have been listed the site, but I seem to be getting alot stronger, with very little size. I believe that doing distance for 8 years has left my legs stuck to forever being small.
Right now I do squats, dead lifts, leg presses, calf raises, good mornings, leg extensions, leg curls & sometimes lunges. Does any one have any suggestions for me to increase my leg size?
What build are you, E-man? Often, tall skinny guys with long legs really struggle with mass on the legs. That’s partly because no matter what the circumference of the leg, it still looks long and thin. There was an article by Charles Staley way back about limb lengths that’s worth reading no matter what your build. Find it here: Strength Training, Bodybuilding & Online Supplement Store - T NATION
How old are you? Age is also a factor in slow response to training, I think, but I don’t think your legs are stuck small because of eight years of distance training. But it may take eight years to make a complete change.
If you’re getting stronger, great. Its a sign that your legs are adapting to the training. The demands on your muscles from marathon and squats are so toally different that adapting is going ot take time. At the moment its probably mostly a neural adaptation, hence the strength increase. But also fibres play a role… Muscle fibre types don’t change much (if at all) in response to training, at least not overnight. So if you have the genes for a distance runner, your legs are probably primarily slow twitch endurance fibres that don’t grow huge, and don’t respond well to heavy weights. So you may just never have huge legs or poundages. But bear in mind that your other fibre types are present, but after 8 years of neglect they are going to need lots of encouragement.
Otherwise, I can recommend patience. Thats tried and tested.
Greenslade thanks for the information. I will definitely check that article out.
Well to answer some of your questions. I am 29 years old and 5’7" tall, 188lbs 10% bf. My big concern is keeping my legs in proportion with my upper body. With the goal of reaching 200lbs. My upper body is taking over my legs and the proportion is getting slightly askew.
Right now my squat is 1RM of 315. My dead lift I do sets with 225 to 275 (don’t know my 1RM) depending on how I feel. I don’t know if this is strong for my size or if I should continue to work on bringing up my strength in both areas. Also would some speed drills (sprints, etc.) help with my legs?
With those poundages, your deadlifts are way behind your squats. The muscles of the posterior chain are much more fast-twitch dominant; you should be moving some bigger weights. Westside is a good bet for bringing the hammies, glutes, and erector spinae up to par.
I would add some more volume to the legs, most people underwork (and overtrain, not a contradiction)
alot of set with 5-6 is the solution for leg size IMO, always have been. EC and greenslade also gave you some good info.
also cut High intensity aerobics (if any) as they tend to compromise leg size.