slimmin' down bulky legs

[Runnerchck]

I have a bit of a problem: my quads, hammies, and glutes respond a little TOO well to weight training. I have trained them to the point that they are a little too large for me. Although I know that I haven't gained fat weight, the legs and butt of my favorite jeans are getting WAY too tight, while the waist is huge.

How do I slim down all that bulk!!?? More cardio? I already do reps of 20 and lift weight whenever I left legs. Here is a list of what I typically do for legs (not necessary all at the same time:

-unweighted, single legged squate (3 sets, 20 reps per leg)
-weighted walking lunges with 20lb dumbells in each hand (3 x 20 reps)
-squats, using the bar only (3X20)
-dead lifts, not stiff legged (3X20)
-sumo squats with 20 lb dumbell (3X20)
-quad extensions (low enough weight to fail at 20 reps for 3 sets)
-ham curls (low enough weight to fail at 20 reps for 3 sets)


What should I do!!? Help!

[Gracious]

HI!

I think you need to do actual cardio. Like running or go on a bike or something like that. That normally reduces muscles in the legs. Don't do step machine though!!

[thibrnr]

sounds like your one of the lucky athletes with a larger portion of fast-twitch muscle fiber type than slow-twitch. In other words your legs grow big very easy. You may not need much resistance training when it comes to your legs. And yes, if you do endurance type work outs......i.e. longer, slower, (lower heart rate) cardio you will be recruiting your slow twitch fibers which are less prone to hypertrophy. Remember fast explosive movements are the ones that recruit those fast twitch fibers....so avoid those types of exercises i.e. sprinting, power lifts etc.... personally i think your LUCKY i work out with HEAVY weights, lower reps, do alot of speed work and can't get these spindles i call legs to grow....
sometimes genetics overwrite training protocol........

p.s. i wish i were you....

[JEFF7322]

I would say concentrate on upper body lifting and cut down or remove the leg day altogether in the gym until your legs are more symetrical with the rest of the body.
-JEFF

[h@rdc0re]

Yeah ... I am in the same position ... I was thinking about maybe cutting out legs day altogether too but I want a nicer butt and well ... squats give you a nicer butt!

[TinaC]

I have always had pretty big legs and I have found that the elliptical machine has helped trim them down a lot..but that may be because I had some fat to lose on top of the muscle.