Why aren t my legs getting bigger?

Have you been hitting the gym regularly for leg day but still not seeing any increase in size? Fret not, my friend. This article will explore some possible reasons why your legs aren’t growing and offer tips on how to remedy the situation.

Lack of Progressive Overload

Progressive what now? No need to worry, it’s just a fancy way of saying that you need to continually challenge your muscles if you want them to grow. If you’re doing the same exercises with the same weight every week, your muscles will adapt and stop responding. To prevent this from happening, gradually increase the weight or intensity of your workouts over time.

Neglecting Compound Movements

Compound movements involve multiple muscle groups and joints working together, making them more effective at stimulating muscle growth compared to isolation exercises that target only one muscle group. Examples of compound movements for legs include squats, lunges, deadlifts and leg presses. Make sure these are a staple in your leg workout routine!

Insufficient Volume

Volume refers to the total amount of work done during a workout – including sets x reps x weight lifted (aka ‘the bane of math haters’). If you’re not doing enough volume for your legs relative to other body parts or previous workouts, chances are they won’t grow much either. Aim for around 10-20 sets per week, spread out over 2-3 sessions.

Note: Actual optimal volume may vary depending on individual factors such as training experience level, recovery ability etc.

Not Enough Variety/Progression Range

Doing only squats two days straight might sound like an enviable endeavour by galactic aliens but after planet earth thinks otherwise… Anyway let’s get back into focussing on our main topic! While it’s important not to change things up too frequently (as consistency is key), repeating the same exact workout week after week can also cause a plateau in your progress. Try varying things up by using different exercises or equipment, rep ranges, tempos etc.

Ranges for reps are: lower reps (1-5), moderate reps(6-12) and higher reps (13+)

Tempo refers to the speed at which you perform each phase of an exercise eg.- 2 seconds down, pause for 1 second at the bottom position, then explode up/raising it quickly!

Not Eating Enough

This may be one of those “duh” moments but still some people will read this section while munching on kale chips… well stop doing that! People who don’t eat enough calories overall or protein specifically aren’t providing their body with adequate fuel to build muscle. You need to be consuming more energy than what you’re expending throughout the day if your goal is hypertrophy – burn baby burn we do not want here…

Lack of Sleep

On days where sleep has been scarce as hen’s teeth it seems like everyone else’s legs have grown except yours?
Lack of proper rest/sleep could inhibit protein synthesis and increase secretion of stress hormones thus creating an environment not suitable conducive for muscular growth. Aim for around 7-9 hours a night without distractions; no Netflix binges past midnight ok?

Too Much Cardio

Now I’m sure most cardio enthusiasts would think this heading is utter blasphemy but hear me out please! Excessive cardio training can interfere with recovery and negatively affect muscular growth by burning through necessary calorie reserves required for growing muscles – they should be wanting muscles growing instead of the ‘calorie deficit’ on their fitness app!

Okay But How Much Is ‘Too Much’?

As always whenever there’s something provoking discussion – opinions differ slightly and vary greatly based upon factors unique to every individual. Here are few common signs pointing towards excessive cardio:

-Feeling excessively fatigued after cardio workouts
-Not able to perform strength exercises effectively as before    
-Constant plateau in terms of endurance and intensity
-Lost interest and motivation for any other activities besides cardio eg.- Netflix subscription just laps

Say Yes To The Tips For Bigger Legs

So we’ve covered the possible reasons behind legs not growing…it’s time for our hero tips which will ensure those gains get going. These are priceless to look at below:

Tip #1: Incorporate Compound Exercises Into Your Workout Routine

We can’t stress this enough but focussing only on isolated leg workouts won’t do justice! Compound movements like squatting, deadlifting, bench pressing etc force multiple muscle groups (including your quads, glutes & hamstrings) all into motion thus boosting growth hormone levels + oxidizing adipose tissues (fat) from those pesky imperfections!

Tip#2 : Work Out Smart With Progressive Overload !

As explained above simply lifting heavier weights might be insufficient concept if done rashly/without prior knowledge about progression range adjustments; progressive overload manages a steady dosage of weight increase without causing harm or plateau.

Tip #3: Give High Intensity Interval Training(HIIT) A Try

Adding HIIT circuit training once every 7-10 days might make your two-legged buddies ‘jelly’ of the results you haven’t quite seen yet! HIIT is short burst energy intensive routines with strategically placed gaps that are meant spare some calorie burn while targeting key areas within such small period of time(30+ minutes).

Intensity level specific each individual’s fitness level. Consultation from trainers recommended.

Usually consist moves involving speed reps (burpees, jumping jacks), resistance bands or bodyweight exercises like squats/push ups repeated over the course of 20seconds followed by rest periods totaling upto 60 seconds…

Tip #4: Get Enough Protein & Good Carbohydrates

Take note those who’ve ditched the diets : Providing proper nutrition makes a huge difference in restoring and repairing muscles. Muscles need adequate amounts of protein, good carbohydrates to fuel growth so try to get around 1 gram per pound of body weight a day.

Tip#5: Get Plenty Of Rest And Relaxation

We don’t have time for stress-induced cortisol levels anymore! Make sure you give your body plenty of time to rest and recover after tough workouts – including stretching, foam rolling etc… which can help relieve tensions making your body ready without feeling exasperated. Getting into meditation or practicing yoga might seem useless outside but it does wonders inside relieving tension!


So what’s holding you back?Now that we’ve covered some possible reasons as well as effective tips on how to grow leg muscles ,there is only one reason left that boot this article out – Inaction! It’s hard work and it takes commitment, but since you are already sweating buckets during leg day commiting few extra hours seems like reasonable tradeoff for bolder,bigger legs.

Just remember- Progress is almost never linear so stay patient, stick with it and gains will come.If not at least there’ll be lots of cool shorts begging for show-off moments 😉

Random Posts