I have been going to the gym for nearly 4 years.

My weight is currently 65kg.

My upper body is healthy in comparison to my legs, so now I am focusing on my legs.

I do exercise daily for legs, but my legs are still very weak.

Is there any good tip or diet plan?

  • what's your routine? – Christian Mar 11 at 13:48
  • three sets of squads with 12 repetitions, using barbell with weight almost 20kg. and then lifting the weight on two different machines. – Usman Ali Mar 11 at 14:07
  • You have to work your muscles to (or close to) failure if you want them to grow. If they aren’t being challenged, then you are at best merely maintaining muscle mass. 20kg for squats is very very low. Also, are you not also working your hamstrings and glutes? – JustSnilloc Mar 11 at 15:08
  • Please edit your answer to add in the asked for information, including all weights/machines/reps, etc. (We don't know what "lifting the weight on two different machines" means). Also if you know what your goals are other than increasing size, that would help. – JohnP Mar 11 at 18:22

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