Legs gotten thinner over the past year - need advice to bulken

[fsdama]

Hi,

I have noticed that over the last year or so, my legs have started to get thinner and have become an odd shape that resembles those of an old man - thin, out of shape and flabby. If you start from the top of my legs , they start to narrow as you go down forming a V shape. What made me notice this is that I now look odd wearing trousers. My legs are too thin and dont match the rest of my figure.

The trouble is, is that I dont exercise and I spend too much of the day sat down in the office, in the car and back at home. But what I dont understand is the sudden change and why it doesnt happen to other people who also dont exercise.

I now need to start exercising my legs in order to bring them back up to shape. But I need to know what to do and how many of each to do per day. Please bear in mind that I am at work + commuting for 12 hours a day. Realistically I am looking at doing something intense for about 30 mins a day.

My stats : 30 yo, 95kg(209lb), 6'2

Thanks for your help.

[IronLyfe]

hopefully you have access to a gym where you can do a full leg routine. It will take approx 5 days for your legs to recover properly (with adequate nutrition and sleep). Due to this I recommend training em every 5 days to ensure you acquire enough mass. You definitely want squats in there as they are the no1 mass builder for your legs. Here's a good routine.

Squats - 4 sets
Seated Leg Press - 3 sets
Leg Extensions OR Lunges - 3 sets
Leg Curls - 3 sets
Stiff Legged Deadlifts - 3 sets

Your legs will be sore the next day and it will take a few weeks getting used to but after that you wont even notice it. Also if you aren't familiar with any of these youtube will help a great deal. Good luck mate.

[b~rad]

just do back squats and front squats to start

[fsdama]

Thanks for your reples. Accessing a gym would be a bit difficult as I live on the outskirts of the city. But I intend to join one eventually. I intend to start at home at first. I have a weighlifting bar with various weights as well as dumbells.

When you say a 'set' what exactly do you mean. How may squats would a set consist of?

[DJAuto]

Thanks for your reples. Accessing a gym would be a bit difficult as I live on the outskirts of the city. But I intend to join one eventually. I intend to start at home at first. I have a weighlifting bar with various weights as well as dumbells.

When you say a 'set' what exactly do you mean. How may squats would a set consist of?

A set is an x number of repetitions of y resistance.

For example, 4 sets of 10 repetitions would be:
1 set of 10 repetitions
REST
1 set of 10 repetitions
REST
1 set of 10 repetitions
REST
1 set of 10 repetitions

[GholaTeg]

Are you jsut starting lifting? If so i'd recommend starting strength if not this routine is pretty decent to start with:

Squats 5x 5-10
SLDL 5x 8-12
Seated/Standing calf raises: 6x8-12

You could even add in 3x Hack/Press and/or 3x leg curls. Basic movements, heavy, good form. Not rocket science.

[grumble1]

If you have a barbell and dumbbell at home, just do front squats and lunges. That will probably fulfill your goals with a minimum of fuss.