m.gavararaju@gmail.com's picture
Asked by
Jul 19, 2015

I want to build lower part of body strong

I am a 29 year old bachelor and have been doing work out from 3 years. My height is 5.7 and 59 kgs weight. I want to increase my lower body and shoulders.
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Mohit Arya's picture
Posted by
Jul 20, 2015

The main aspect of gaining is your diet. Start taking a high protein (about 3 times your body weight in gms).

For exercises I would recommend heavy squats & leg presses. Follow this workout:

leg extension > squats > leg press > hack squat > leg curl >  calf raises.

Plz do legs workout twice a week to keep proportion with your upper body and do no more than 10 reps.

For shoulders 

militiary press > dumbell press > arnold press > front raise > side raise > upright row > shrugs

For any other querries email me at [email protected] or ask on my facebook page.www.facebook.com/aryafitnessclub

Stay Shredded...Aesthetics Forever.

Puneet's picture
Posted by
Jul 20, 2015


Based on your information you need 1855 calories to just maintain your weight, 2355 calories to increase your weight by 0.5 kg per week and 2855 calories to increase your weight by 1kg per week. As per your target follow these calories. Eat a high protein and high carbohydrate diet. For maximum leg developement follow these basic excercises:

Squats, Leg Press, Lunges, Leg Curl, Leg Extension, Calf raises. All these excercises ensure you are hitting quads, hamstrings and calf's (all the major parts of the legs)

Hope this helps!

vishantkumar2012@gmail.com's picture
Posted by
Jul 23, 2015
For lower body or legs i suggest Squat 4 set , leg press 3 set, Leg curl 3 set, leg extension 3 set. Calves train on chest or any alternate day. Lunges not required in starting u may include after 2 months.

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