If you’re a woman with skinny legs, you might worry they look too thin or don’t have enough muscle tone. We’ve heard from clients that they avoided wearing shorts and felt embarrassed about their thin legs. Fortunately, the biggest muscles in your body are in your legs. Those muscles might be small now, but they have tremendous potential for growth. You can build bigger legs. You can do it quickly, too.
It gets better. The best exercises for building your leg muscles are simple. Exercises like goblet squats and Romanian deadlifts are great. If you can get gradually stronger at those two exercises, you can build an impressive lower body. You’ll notice improvements almost right away.
Are you confused about what to eat during bulking? If you’re a woman who’s trying to gain muscle by bulking, the obvious answer is to eat high-calorie foods, making it easier to get into a calorie surplus, so you can gain weight.
But there’s a catch, especially if you’re a woman who’s trying to build muscle fast, but you’re trying to bulk in a healthy way and without gaining too much fat.
If you’re smart with your food choices, bulking becomes much easier. You’ll find it more comfortable to eat in a calorie surplus, you’ll build muscle faster, you won’t layer on tons of belly fat while you’re doing it, and you’ll end up with curvier, more three-dimension muscles.
How do we know all this? We’ve been helping skinny women gain weight for nine years now. As a man, I’ve personally gained over 60 pounds. My business partner Marco has studied under the top experts and trained female Olympic athletes. Plus, there’s a rich bulking tradition we can draw wisdom from. Let’s take a look.
This bulking diet guide will teach you the basics of eating for muscle growth. This is how the top athletes and fitness models build muscle. It’s also what modern science shows us is most effective. This isn’t just theory, either. Over the past decade, we’ve used these exact dietary principles to help over 3,000 naturally thin women build muscle quickly and leanly.
I’ve personally used these methods to gain over 60 pounds. Cassandra used them to gain twenty. As a strength coach, Marco has given these same recommendations to the professional athletes he’s trained—including members of our women’s Olympic rugby team.
There are three parts to this guide:
- How much you should eat to gain weight. (And how to adjust.)
- What proportion of protein, carbs, and fat you should eat.
- What actual foods you should eat.
There’s nothing edgy or controversial here. We won’t claim that this is the one and only way to eat for muscle growth. These are indeed the most effective methods, having been refined by both research and tradition over several decades, but you can modify most of them—if you know how. We’ll teach you how.
Weight gainers, also known as mass gainers, are high-calorie supplements designed to help naturally skinny women gain weight. They’re almost always made of protein powder, carb powder, and some flavouring to make them more palatable.
The idea is that by drinking all of these calories, you can gain weight more easily. Weight-gainer shakes aren’t as filling as real food, don’t need to be cooked, and can be chugged in a few seconds flat. No wonder they’re so popular.
But do they work? Should you use them? Are there any downsides or side effects? And what kind of results can you expect if you start taking them?Dive In
How should skinny-fat women approach their diet, exercise, and lifestyle?
It’s a confusing situation because if you’re a skinny fat girl, it’s unclear whether you’ve been overeating or undereating. It’s hard to know whether you should be trying to gain weight to encourage muscle growth or trying to lose weight to burn fat. Inside this article, we’ll talk about what a skinny-fat female is and what some next steps could look like.
We’ve been getting asked to do research on female attractiveness for over ten years now, and now we have the results. We surveyed 1,072 men, asking them to rate varying amounts of muscle and body fat on women, as well as which proportions they preferred and what muscles they found most attractive in females. We also surveyed 394 women, asking them how much muscle they wanted to build, their ideal body-fat percentage, and what muscles they wanted to emphasize in their training.
Unlike male bodies, where men and women preferred different physiques, men and women tended to agree on which female bodies were the most attractive. All the groups we surveyed voted for the same degrees of muscularity and leanness and preferred the same proportions in females. There was also a wide range of female bodies considered attractive, with most body types preferred by at least a small percentage of people.
In this article, we answer a few questions:
- How muscular is the most attractive female body?
- What’s the most attractive female body-fat percentage?
- What size of a woman do men find most attractive—in terms of muscles and proportions?
- Do men prefer thicker thighs in women?
- Do men prefer bigger butts in women?
- Do men prefer thinner or thicker women?
- How do men feel about women getting cosmetic surgery?
Looking for more curves, more muscle, and more strength—but confused about how to actually get started?
In this post, we’ll teach you how to start lifting weights and give you a full-body workout plan designed for females that you can do either at home or at a gym. If you pair this routine with a good muscle-building diet, you can start building muscle right now.
A lot of women ask, does birth control make it harder to gain muscle? By how much does it affect muscle gain? What is the best birth control option if you care about muscle?
Birth control pills are one of the most popular contraceptives, with one study showing that 80% of sexually active women have taken them at least once. This is something, then, that could affect most women, especially at ages when they’re most eager to build muscle.
Squats are the bulking lift for women. They’re amazing for bulking up their quads and glutes, and they stimulate more overall muscle mass than any other lift, with the possible exception of the deadlift. But there are many different squat variations, each with its own distinct advantages and disadvantages.