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How to get a bigger waist/more proportional lower body?
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Mikestar Offline
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How to get a bigger waist/more proportional lower body?
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?
12-17-2017 07:46 PM
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Steelex Offline
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RE: How to get a bigger waist/more proportional lower body?
Just train your legs more and get them stronger.l
12-17-2017 08:55 PM
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Vet-Boy Offline
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RE: How to get a bigger waist/more proportional lower body?
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%
(This post was last modified: 12-17-2017 09:01 PM by Vet-Boy.)
12-17-2017 09:01 PM
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Mikestar Offline
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RE: How to get a bigger waist/more proportional lower body?
Alright I will do leg day twice a week and increase my caloric intake, cheers for the advice
12-18-2017 07:25 AM
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Nordwand Offline
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RE: How to get a bigger waist/more proportional lower body?
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.
12-18-2017 08:44 AM
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lex the impaler Offline
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RE: How to get a bigger waist/more proportional lower body?
Drink whole milk and squat more. All jest aside, try increasing time under tension during heavy lifts, if possible.

David took his men with him and went out and killed two hundred Philistines and brought back their foreskins. They counted out the full number to the king so that David might become the king's son-in-law. Then Saul gave him his daughter Michal in marriage. 1 Samuel 18:27
12-18-2017 03:40 PM
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General Stalin Offline
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Post: #7
RE: How to get a bigger waist/more proportional lower body?
(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.
12-18-2017 04:47 PM
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ThrustMaster Offline
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RE: How to get a bigger waist/more proportional lower body?
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.
(This post was last modified: 12-19-2017 03:14 PM by ThrustMaster.)
12-19-2017 03:13 PM
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Mikestar Offline
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RE: How to get a bigger waist/more proportional lower body?
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.
12-19-2017 04:08 PM
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General Stalin Offline
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Post: #10
RE: How to get a bigger waist/more proportional lower body?
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.
12-19-2017 04:23 PM
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