Can someone explain to me HOW THE FUCK DO I GROW MY LEGS?

Can someone explain to me HOW THE FUCK DO I GROW MY LEGS?
Every women leg mog me to hell, i worked legs 3 times Weekly for the last year, 0 change

Pls help

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Whats your program like?

If you say you worked legs 3x a week for a year and saw no change you obviously didn’t work them

actually squat and deadlift instead of doing leg press and calf extensions for an hour

you're probably not eating in a surplus or getting enough protein. Track your shit, woman.

Leg curls
Leg extension
Leg press
bulgarian squats

4x10

10-20 sets per muscle group per week. Hit at least twice a week. 6-30 rep range. Be in a caloric surplus and consume 1g per lb of bodyweight of protein a day. Be consistent. You obviously didn't do any of this is they haven't grown

hypertrophy on legs with a GOMAD diet, legs every day of the week

i only do squats and some leg press and my legs have exploded in like 4 months of working them. mainly my outer quad sweep tho

Idk man. When I started gym I did 6 months where I squatted on one workout and deadlifted the next. Trained every three days. Got my squat to 2pl and dl to 3pl. My thighs grew 3 inches in the that time and butt about 2.5''. Now I'm about 10 months in and thighs have grown a bit over 4 inches, butt a bit over 3''.
After the six months I started doing a bit more of a weightlifting type of routine and I now squat twice a week. Front and back squats. Plus all the squatting in snatch and C&J.

For calves, unironically go barefoot on the treadmill. Heavy weights didnt work for me, but they exploded after that.

i want legs but not shit upper body

LMFAO

Try real squats honey

Remember that for most of the womens, their "big" legs are mostly fat and not muscle

You don't even squat and you're wondering whats wrong.

Nibba pls.

Back Squats
Front Squats
Leg Presses (can be one legged as well)
Lunges
Calf raises

Leg Curls and Extensions are basically accessories if you feel like going all out.

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>can't grow legs
>does meme exercises
every single time

Girls have bigger legs than you because genetically they hold fat in their legs while men don't.

Squat 400lbs

high volume squats. (main workout)
leg extensions/curls
ab/adductor machines
hip thrusts
reverse hyper extensions
reverse lunges

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i want lick pusy

Don’t forget Hip Thrusts and Romanian Deadlifts for that joocey ass and hams.

Ah yes, Hip thrusts are pretty healthy shit. I almost never see wamen doing diddlys doe. Dunno if they're afraid of them or something.

There this one woman at my gym who spends like 40 minutes doing 10x1 deadlifts. I think she pulls 2pl8 but I don't really pay attention.

back squat and lunges are top tier leg exercises for me, do them

>why arnt my legs growing
>bulgarian squats
fucking clown go squat you retarded bitch
if your legs dont scream every time you get up from your chair and walk around then you didnt hit leg day hard enough your first time.
the day after leg day is supposed to be fuckign shitty thats why everyone wants to skip it
retard