I have a natural lean build, but for the last three years I've been working out with free weights. I've been able to get good size on my upper body but my legs are lagging big time.
I DO SQUATS, but maybe not enough sets or I'm not using enough poundage although my glutes have improved. Could you recommend a routine for me along with some nutritional supplements that might help thank you very much I just turned 40 in case thats a factor
If you are serious about leg size you need to be doing either the Build Strength or the Classic or Power Bodybuilding programs. Both of these programs have an intense amount of leg work and they will challenge you especially on the Hard to Very Hard weeks of your training schedule. You just need to be disciplined enough to stay consistent with your training!
Nutritional supplements are great as long as your first thought process is getting in the right amount of quality calories. This is important especially as you said you have a naturally lean build to begin with. Since I’m not sure of your bodyweight or daily activity levels, which ultimately dictates the amount of calories you should be eating, I’ll just say to multiply your bodyweight by 20. This will give you an idea of the amount of calories you would need to eat on a daily basis as an active 40 year old male who is trying to gain muscle.
You don’t have to go crazy with the protein. 1 gram of protein per pound of bodyweight is great. Try to spread this throughout your meals and snacks during the day. There are literally hundreds of choices out there (Fairlife Core Power, Muscle Milk, Nature’s Best Iso Pure, Optimum Nutrition 100% Whey). Just don’t get one with a bunch of simple sugars. What’s a bunch? More than 15 grams per serving. Remember, try to eat most of your protein and calories rather than drink them.
Other than protein supplementation I would recommend looking into Creatine, Glutamine, and ZMA. These are what I consider to be “first-line” supplements. Lots of positive research on them, they are not particularly expensive, and I and many others have used them extensively for years with very good results. As always, communicate what you are doing with your doc as I am making these recommendations in a general way and am not aware of everyone’s specific physical condition.
Thanks for your questions and for using WorkoutSmart.com!