need advice

[crystal]

I have been working out for the past 5 months and seen very little results if any. I work out with moderate weights. my main concern is legs. I want to increase the size of my legs. I do squats, leg extensions, lunges, with about 50 lbs, 3-4 sets of 10-15 reps, 2 times a week and use the treadmill 3 times a week for about 40 min. I am doing something wrong or do I need do do more exercises? Do I need do take some supplements to help the growth? I also work on arms and stomach but I really want my legs to get noticable results. Please help.

[Gizmo]

What do you eat.

Giz

[crystal]

well i mostly eat everything. meat, chicken, fish. I try to avoid fat so eat little junk food once in a while. I am latina so i eat enchiladas, mole, rice, beans, tacos but my mom buys food with little fat. I eat only white meat and all meats and chicken are lean.

[Sweetness]

Have you kept the same routine for the past 5 months or do you change it often?

[Last Chance]

Hey Crystal,

Have you been increasing your weight to your exercises?

I know women sometimes fear using heavier weight because they don't want that bulky look. but if your not increasing the weight to your exercises, your body will adapt to what your doing and really slow your gains. You should definetly make a change though, 5 months is to long to go without much results regardless of what anybody says.

[Telly]

Crystal,

Try cutting back to once a week for legs. Less is more when it comes to training. It's not how long or how many times you train, but how hard you train when there.

To build muscle, you need to lift heavy and sell out every time you train. No secrets there.

Squats should be your no.1 mass builder. Use a weight in which you can just squeeze out 12 reps. As the 12th rep becomes easier, increase the weight and do the same again. Keep the lunges and leg extensions. Shoot for 15 reps on the leg extensions and 12 for the lunges, again using the same approach as for squats in using a weight which will cause failure on the last rep.

I assume you also work your hams and calves. Don't neglect your hams as they are important in giving the illusion of gretaer size to your legs.

If you have slim legs to start, it's not easy, but you must lift heavy (relatively speaking).