Post: #1

I have the problem that my torso, chest and shoulders are much wider than my waist and legs. I have a small size 30 waist and when I wear jeans with my shirt off I look beefy but when I show my legs I just look disproportional, like my torso doesn't match my lower body.

I train legs once a week doing squats and step ups with weights and genetically have a skinny frame, although my torso is way more bulky. Is there any way to get a bigger lower body and especially waist, I am 5'9 and 68kg and I eat a moderate amount but of good quality foods. What should I be focusing on here to gain proportion?

Post: #2

Just train your legs more and get them stronger.l

Post: #3

At 5'9 and 68kg, you are nowhere remotely close to being bulky yet.

Eat big lift big and report back when youre around 85kg at a respectable bodyfat ~12%

Post: #4

Alright I will do leg day twice a week and increase my caloric intake, cheers for the advice

Post: #5

Make sure you do some deadlifts as well. Also, as a young guy, I had a 30 inch waist at 6'2" - you don't want to increase the size of yours.

Post: #6

Drink whole milk and squat more. All jest aside, try increasing time under tension during heavy lifts, if possible.

Post: #7

(12-17-2017 07:46 PM)Mikestar Wrote:  ...

I train legs once a week

...

Is there any way to get a bigger lower body and especially waist

Train legs more. Try 3 times a week with high volume. If you are mainly concerned with size then do a LOT of leg press and a LOT of squat and up your diet. Your quads and glutes will explode along with your waist.

Post: #8

I’m 5’9” I weigh 197.5lbs/90kg I’m hovering at 10% bf. When I trained 3x a week I squatted with every workout. I now train 6/1, sometimes 7 days a week. My core is huge, my obliques and core are solid, I’ve put 5” on my shoulders since I started lifting (10 years) wish they were bigger. You need to eat man, you have a way to go. I’ve eaten as much as 5-6k calories a day when gaining.

Post: #9

Yeah i've only been lifting for 2 and a half years with a long 4 months break, when I first started lifting at 16 I weighed 55kg so I used to be a mega skinny guy, I grew taller too but most of that mass was muscle. Now im trying to get to 75kg by doing what you guys are saying, eating a lot and doing a lot of compound lifts. I will try to train legs 3 times a week and the very least 2, I still get a lot of DOMS after squats and deadlifts and right now I have pain and brain fog from it 2 days ago so I need to do these more often so my body can get accustomed to it.

Post: #10

DOMS will go away quickly if you stay consistent. I have only been lifting "seriously" for roughly 20 months and I never get DOMS anymore unless I take time off.