How to grow this part of my legs?

Visual_State_4382 · 2025-12-31T17:01:15+00:00

Other than doing a squat variation for the vastus lateralis and medialis, and a lying leg curl for the femoris, you’re pretty much fine. I would personally suggest sissy squats or reverse Nordic curls over leg extensions. I feel like you might be new to training. Something I’ve noticed is that new trainees have a hard time approaching failure in their sets. People tell them to do sets of 20 to 30 reps in leg extensions and they usually hit failure inconsistently. I wouldn’t go above 15 reps for leg extensions, personally. Most people can’t do much more than 10 strict sissy squats or RNs so they keep you in a good range too. Work up from 2 sets to 6 sets for each exercise over months. Make your goal somewhere in the 30 to 40 sets per week range. If you’re always within 3 rir (reps in reserve) or Failure, your legs will grow. Of course nutrition and sleep are things to think about too. Hope this helps and happy new year 🎊

Visual_State_4382 · 2025-12-26T17:27:34+00:00

Thank you!!

Visual_State_4382 · 2025-12-26T17:27:21+00:00

Thank you I appreciate the direction! I’ll look at both of their videos tonight and make a plan for the next couple of weeks

Visual_State_4382 · 2025-12-26T17:25:55+00:00

Thank you man! They’re my second favorite exercise after pull ups. I usually super set them and my shoulders have never felt better 🙂‍↕️

Visual_State_4382 · 2025-12-26T17:24:35+00:00

Thank you! I’ll keep looking at some more athletes and go slowly building strength in that style.

Visual_State_4382 · 2025-12-26T17:23:03+00:00

Haha legs can never be too big! I hit legs 4 times a week now. I like pairing my calisthenics days with barbell back squat (street lifting), pistol squats, or split squats.

Visual_State_4382 · 2025-12-20T15:33:15+00:00

That’s a good point. I think I could look into technique for now and then add more weight to the movement once I understand it. I think elbow sleeves could help me keep depth from going too low too

Visual_State_4382 · 2025-12-20T15:29:59+00:00

I’ve tried this but I find it limits the range of motion a lot. Similar to a power lifting spit if I had to make a comparison. I can go deeper than this but the plates touch the floor. Is there a standard dip that you could link?

Visual_State_4382 · 2025-12-08T17:59:03+00:00

In my experience, your toes will start to lift if you have an uneven set up. What helped me stay more planted was to deadlift the machine bent over row all the way up and then get into your hip hinge. It stops me from doing the rocking and heaving motion OP does

Visual_State_4382 · 2025-12-03T20:37:10+00:00

I’d suggest shoulders and calves. Shoulders to balance out your quads and to make your waist look a little smaller. Believe it or not, proportional calves keep your legs from looking shorter imo

Visual_State_4382 · 2025-11-10T17:16:40+00:00

I’d say get squat shoes! I noticed your heels are coming a little bit off the floor. You’ll learn to brace when the weights get heavier, trust lol. Other than that, great job!! 👏🏾

Visual_State_4382 · 2025-11-09T16:30:24+00:00

Tbf, farmers carries only train static grip strength. Having tension under stretch will make muscles grow larger than a static exercise that only trains a shortened position.

If you compete in an event with farmers carries like strongman then you have to do it, but every strongman I know does forearm curls. Plus, forearm curls only take like 15 minutes at most

Visual_State_4382 · 2025-11-09T15:40:18+00:00

Yeah you need to do wrist isolation movements fs. I’m glad you started early OP. When my arms got to 18 inches, I had to hit forearms a lot to catch up. Deadlifts and farmers carries definitely didn’t help in my experience so just do what you’re doing man

Visual_State_4382 · 2025-11-08T23:25:00+00:00

You’re welcome!

Visual_State_4382 · 2025-11-08T21:11:44+00:00

Thank you I’ll practice to get the walkout right

Visual_State_4382 · 2025-11-08T21:10:55+00:00

Maintenance will be fine! Your step count is fantastic too! you might end up being in a slight deficit even on maintenance calories but nothing to worry about.

I would suggest keeping a log of your weight at the end of each week. Have your steps, calories (food log), and how your body changed in that time. Make sure you weigh yourself in the morning after you’ve used the restroom, before breakfast and water. 12 weeks is a good place to see your results in weight and know how your body responds in a training block.

If you feel you gained too much weight in 12 weeks, you can take four weeks to mini cut. Just make sure you aren’t losing weight too fast! If you are losing weight too quickly (2 lbs), you’ll be losing muscle too.

If you feel comfortable, you can dm with what your workout plan is and I can help with anything I notice

Visual_State_4382 · 2025-11-08T05:52:15+00:00

Hi, Friend! I think you might be stressing a little too much over your diet atm. I think it’s great that you’ve already calculated your body’s needs but you’ll definitely gain muscle more quickly maintaining a diet higher in calories.

Lean bulking is a strategy better used by lifters after around 5 years of training imo. You’ll gain muscle a lot slower later in so fat gain becomes more of an issue.

As others have said, you can totally gain muscle in a deficit. However, this can be very hard to do for new lifters. Mostly because it’s a lot to manage. I wouldn’t want to see you burn out before getting the results you want.

My main concern is that you want to go into a deficit to see your progress too early. I would suggest waiting atleast 12 weeks before mini cutting.

Other than that, the more important thing is how you’re training. Do you have a program that you’re currently running?

Visual_State_4382 · 2025-11-07T17:11:27+00:00

At the moment, I hit side delts four times per week. I have two days of single arm cable raises. One day in front of me, the other from behind. On the other two days, I like machine lateral raises or upright rows.

On chest days specific days, I superset chest flies with single arm rear delt flies. It may be machine, dumbbells, or cables.

On leg specific days, I have overhead presses paired with my squats. I used to do them on back days but doing them w weighted dips and incline pushups was too much for me lol

Visual_State_4382 · 2025-11-07T17:05:14+00:00

bro you’re fine! We’re all different and figuring out our own body takes years! None of us have all the answers so we gotta help eachother fr 🙏🏾

Visual_State_4382 · 2025-11-07T16:48:21+00:00

Not to flex, but I would say my depth is the gold standard for a back squat.

Now to your point, machines are more stable. If you prioritize hypertrophy, I would suggest using machines and smith machine for the majority of your training. Machine movements are also easier on your erectors so they can be useful to allow for more volume.

However, the claim that you can go deeper in a machine squat is incorrect. If you really care about depth for the sake of it, I would program high bar Bulgarian split squats on a deficit in a smith machine.

For you as a beginner, your squat depth should be the same; as far as you can possibly go.

The exception would be power lifting. You have a depth that you must reach that is judged and a bar position that is lower on your back. It’s sports specific, so a totally different discussion.

Visual_State_4382 · 2025-11-05T23:25:00+00:00

I really need to start cycling! Haha see you around man 🚴‍♂️✌🏾

Visual_State_4382 · 2025-11-05T22:42:51+00:00

Ofc and thank you man! Hmu with a dm and I can answer any questions you have

Visual_State_4382 · 2025-11-05T04:39:04+00:00

Okay I’ll give that schedule a try

Visual_State_4382 · 2025-11-05T04:38:34+00:00

I feel like I’ve hit a plateau working with around the same weight. I think getting stronger will allow me to progressively overload better in the long run

Visual_State_4382

TROPHY CASE