How to Build Leg Muscles For Skinny Hardgainers

how to build leg muscles for skinny hardgainers

Guest Post by Alain Gonzalez

Is your upper body growing as fast as you would like?


What If I told you that your upper body isn’t growing as fast as you’d like because you’re not training your lower body enough?  You would probably shake your head, think I don’t know Shit about fitness, close this page, and go right back to the gym and continue getting the same results (or lack thereof). You see, training legs is about much more than just achieving a proportioned lower body when compared to your upper body. Knowing how to build leg muscles is one of the key components to building overall muscle for those with skinny genetics for more than a few reasons.

Interested in bigger quads, hamstrings, and glutes?

“Yes!” – GREAT!

“Not at all” – That’s fine too…and here is why…

Now, are you ready to find out how building legs will help produce a massive upper body?

1.       Multi Joint Lifting

Most of the major leg workouts are considered compound exercises. Compound exercises are simply workouts that target more than one muscle group at the same time. These multi joint exercises are the foundation to building overall mass, especially for hardgainers like me who must maximize their training to reach the best possible results. Now you may be asking yourself, “Aren’t there upper body compound workouts?” Sure, there are other upper body multi joint lifts. However, your lower body (legs, glutes) consists of the largest muscle groups in your body. Performing strenuous workouts that target these large muscle groups will cause our body to not only produce more muscle building hormones and activate other muscle groups, but they also require the activation of more muscle fibers to assist with the lift.  The more fibers we recruit, the more we can break down, the more potential we have for new muscle when training to build leg muscles.

2.       Increased GH  Levels

As a hardgainer, one of the most crucial factors to our overall success with muscle gains is hormone production.

What is GH or Growth Hormone?

“Growth hormone (GH) is a peptide hormone that stimulates growth.

Training legs is one of the best ways to increase your growth hormone levels, naturally.

Benefits of Increased GH Include:

  • Increased Strength
  • Increased Endurance
  • Rapid Fat Loss
  • Increased Muscle Mass
  • Looking and Feeling Younger

 3.       The Mother of All Muscle Building Hormones

As someone who is trying to build muscle, testosterone is by far the most important hormone you can produce. Testosterone is a natural anabolic steroid hormone that has countless benefits. Although some may be more “genetically gifted” when it comes to testosterone production, others aren’t so lucky. Lucky for us (hardgainers), there are ways to manipulate this anabolic hormone and increase the production of it naturally that will practically double our gains.  Doing this was one of the key factors that allowed me to pack on 27 lbs of Muscle in 12 Weeks.

Benefits of increased testosterone:

  • Increased Muscle Mass
  • Fat Loss
  • Increased Strength
  • Better Sexual Performance
  • Stronger Immune System
  • And much more

Training legs is by far one of the fastest ways to increase the production of this steroid hormone, naturally. Putting strain on a large muscle group such as quads, hamstring, and/or glutes will spike the release of this anabolic hormone which will in turn increase your overall lean muscle mass. Now are you starting to see the benefits of training legs for overall muscle growth?

Top Leg Workouts

squatsSquats: This exercise is known as the “holy grail” of exercises to most weight lifters and bodybuilders. This is by far one of the most complete workouts anyone can perform. Activating your core, your arms, your butt, abdominals, and thighs, this lift pretty much targets the entire body. Due to the number of muscles that are activated during this workout, your body will naturally release a higher number of anabolic hormones.

Other Squat Variations:

  • Hack Squats
  • Front Squats

leg pressLeg Press: While this exercise does not activate nearly as many stabilizer muscles as the squat, it has its own benefits that are just as important. For example, the leg press machine will allow you to lift heavy with relative safety. You also have the advantage of various stances to target different areas of the lower body. Keeping your legs toward the top of the platform will target more of the glutes and hamstrings while keeping your feet lower on the platform targets the quads.

Other Leg Press Variations:

  • One Legged Press
  • Different Foot Placement
  • 1 and 1/2s
  • Drop Sets

lungesLunges:  If you have ever step foot in a gym, chances are you’ve seen someone (anyone) performing lunges. These are a very popular workout and are especially effective because they target multiple muscles at the same time. These are great for the hamstrings and glutes and like the squats they activate a number of muscle groups including stabilizers. Another great benefit of leg lunges is that they are performed one limb at a time. This is great for muscular imbalances, balance, and stability as well.

Other Lunges Variations:

  • Dumbbell Lunges
  • Walking Lunges
  • Barbell Lunges

Leg Workout for Explosive Gains

Squats – 6 x 12, 12, 10, 8, 8, 6

Leg press – 2 x 10, 10

Leg Press (Feet toward the top of platform) – 2 x 10, 10

Walking Dumbbell Lunges – 4 x 12, 12, 10, 8


If you have been having trouble building muscle, knowing how to build leg muscles properly can very well be the solution to your problems. Recruiting more muscle fibers and increasing anabolic hormone levels are a crucial component to building overall muscle mass quickly while keeping unwanted fat off of your muscular frame. Training your lower body will provide just that as well as numerous added benefits to go along with your new ripped physique.

About the Author:

Alain GonzalezAlain Gonzalez is a fitness enthusiast whose muscle building transformation has inspired hardgainers all over the world.

His story has been featured on a number of sites all over the net and his recently released ebook titled “Bony to Brawny” has been a huge success in helping others to achieve results similar to his own.

He is the founder of Muscle Monsters and uses this website to give out free weight gain tips for hardgainers like himself.


Click Below to discover more about Alain’s Transformation

Bony to Brawny

2 thoughts on “How to Build Leg Muscles For Skinny Hardgainers”

  1. Does this GH also help in increasing height ??
    or are there any exercises for increasing height when you are already 20?

  2. I think once you are 20 your height is probably not going to change much.

    That being said, additional muscle and leg exercises combined with better posture can make you look a heck of a lot bigger and taller than you actually are.

    To grow taller though your bones themselves would need to extend and I do not think that is really possible unless someone else has any ideas about this

Leave a Reply

Your email address will not be published. Required fields are marked *

Discover how to get ripped fast!