View Full Version : squats...?
04-14-2007, 07:18 AM
I found a great workout plan in a fitness magazine and I did it for a few weeks.. it said to do 3 sets of 30 (squats), and then to do 3 sets of one leg squats ( i don't remember how many reps though )
Anyways I quit doing it because my legs were getting quite large... My boyfriend keeps telling me to continue to do them but i don't want my legs any bigger than they already are.
ANyone know of a way that they WON'T get big and bulky?
04-14-2007, 02:50 PM
Either don't train your legs or reduce the frequency of your lower body workouts. Simply put, go to a maintenance regime when it comes to your legs (ie, low volume, low frequency training).
04-14-2007, 03:05 PM
The only thing you will improve with 30 rep squats is your endurance - the rep range is far too high to see any major increase in muscle size apart from the small amount of "beginners luck" muscle people grow.
Don't stop squatting, but challenge yourself with lower rep ranges. You'll achieve the same in 15 reps with a heavier weight as you would with 30 reps of a higher weight. Try some plyometric training and sprint training too, and above all, watch your diet because if you feel you are getting "big" (and you prob aren't), the issue is likely to be with your diet.
04-14-2007, 03:25 PM
What that article one about spot-reducing legs by doing mega amounts of squatting and cardio? I remember looking at it and thinking it was a recipe for over-training.
04-16-2007, 06:53 PM
A single set of breathing-style 30-rep squats done to failure could do plenty though I've only done the 20-rep version. 3x30 seems a pumper's wet dream or something designed to tone rather to build muscle once the initial burst was over.
Still as long as you progress (or were able to) then I don't doubt you'd see growth as long as calorie intake allowed it.
i.e.: you start out doing 3x30 for 135lbs. A year or two later at 5lbs per week (whatever that makes the math) you are at 3x30 for 315lbs there is no way your legs won't have grown like elephants.
Of course do it more than 1 per week or every 10 days, throw in some hacks, leg extensions and lunges for "finishing" moves [or some Weider based crap like that] and you'll go nowhere but over trained fast unless you you're taking HGH.
EDIT: you know I got hear via google and didn't realize this was a female forum folder. I apologize, lol