need advise on legs and glutes

[WISHINGCLANCY]

I have just got back to working out really hard again for the last eight months. I am starting to see good results but still laging in the glute area (but seeing results) and I would really like to see more defintion in my quads. definition not large bulky legs.
At this time I am working my legs out once a week.
3 sets leg press
3 sets of walking lunges or squats (rotate those)
3 sets thigh ext.
3 sets each of lying and seated leg curls
3 sets dead lifts
2 sets each of inner and outer thighs.

My question is would i see better results if I took this work out to twice a week and split this work out in half. Or is there exercise's that would be better fitted for catching my lower body up with my upper half.

I am also trying to do at least two hours or more of cardio a week.
plus eating six small meals a day.

I have herd you need only work legs once a week and herd twice so I am just a little confused as to what would be best for me.
Thanks,

[Leigh P.]

Only things on that list you should keep are lunges, squats and deadlifts.

What is your set numbers? And bulking up is diet, if you are in a deficit can't bulk up but you can strain and swell up due to poor stretching.

Also I hope you aren't spot reducing and training the rest of your body, if not then you should because of postural distortions and problems that can occur.

So list in detail
Diet
Set/rep scheme
and other movements or upper body as well.

[Plato458]

Different perspective here.

Depending on your form for squats and deads - abductor work can help to stop your knees from pronating (buckling in on the rise) by stabilising your legs. Quite a lot of lifters have stronger quads/hams than abds and these can take over thus spoiling your form.

A rounder glute/clear ham line look comes from wide angle work - so sumo/plie squats (with a db between just off the floor) and wide leg pressing. Watch out that your knees are over your feet or you'll twist it as you press down.

A strong upper glute comes from holding standing bent leg/ham raises for 10 secs and a lot of alternate reps. This is good for improving your balance too

To emphasis outer glute shape - try moving your foot outwards slightly behind you and squeezing. Ditto for glute kick-backs.

I'd leave out the extns and curls as you're covering this movement in your compound lifts. Extns can also kill your knee caps

For a sweep on your quads rather than a square/flatter look, try duck toed and a 4 up 4 down slow speed work to build more mass for any exercise.

On frequency, it depends on how you respond - if it's still sore after two days, wait another one - if you're losing form, ditto. Muscle grows when it's resting, so no point in doing so much that it can't recover and develop.

I've been training for a while and returning from injury - I do an upper/lower split routine however everyone is different, so see how you go.

If you're still getting results... then is there a good reason to change it now ?


Cheerio
Px

[JtotheisHo]

Originally Posted by WISHINGCLANCY

My question is would i see better results if I took this work out to twice a week and split this work out in half. Or is there exercise's that would be better fitted for catching my lower body up with my upper half.

I am also trying to do at least two hours or more of cardio a week.
plus eating six small meals a day.

I have herd you need only work legs once a week and herd twice so I am just a little confused as to what would be best for me.
Thanks,

I have a lot of problems developing my legs and now my trainer makes me train them every day (on a 3 days split). I work lets say the glutes on day 1, the hams on day 2 and the quads on day 3. It works fantasticly for me!

[pitmommy]

Yes split the leg workout up into two!! Even for a few weeks.

Example

Day one: Six sets of each
squats
inbetween these do Six sets of leg press.
Dead lifts are good on this day.
Calfs

Rest legs two to three days.

Day two: Six sets of each
Leg extentions
Leg curls
Hack Squat
Calfs

Make sure you stretch well!! and Increase your weigth by five each time.
Good luck.

[LilRed03]

Originally Posted by pitmommy

Day two: Six sets of each
Leg extentions
Leg curls
Hack Squat
Calfs

What are hack squats?

[Plato458]

Try this site , most of us use this as a reference point - every exercise you can think of and related muscle groups.

www.extx.net

Px

[WISHINGCLANCY]

Here is my complete work out
Monday
back and calves
overhead 3 sets 80/90/100
assisted pull ups 3 sets
seated rows 79/80/90 3 sets
to-bar 20,25 35 so sets
hyper ext. sets 30 on each
stand calf raises 3 sets
seated calf raises 2 sets
then I do 25 to 30 mins cardio afterwards
Tuesday
shoulders and biceps
shoulder press 3 sets
either dumbbell or machine
front lat. raise with e-z bar
3 sets bar plus 10's on each side
side lat raise 10, 12.5,12.5 3 sets
shrugs 3 sets
biceps
machine curls 20,40, 40 3 sets
21's 3 sets with e-z bar tens on each side
last over head cable curls 3 sets 30,40,40
the 20 to 30 mins of cardio
Wednesday
Chest and Triceps
bench press
3 sets 95,95,100
dumbbell fly's or machine fly's
3 sets
15,20,20
machine press
50,60,60 3 sets
cable cross over
40,40,50 3 sets

Triceps
seated dips
20,20,20
overhead dumbbell
3 sets 10,10,10
cable rope overhead
3 sets
40,40,50
then 20 to 03 minutes cardio

Then of coarse you saw my leg work out
then Friday I do cardio for 30 minutes sometimes 45
Saturday the same cardio with resistance
Sunday rest
I do stretch before and after my workouts.

I am now also getting up at 5 in the morning for 20 to 30 minutes of cardio
aprox 3 times a week

I eat six meals a day
Morning is a banana and a bowl of Special K
mid morning one scoop of protein
lunch is 3/4 cup brown rice and 4 to 5 oz tuna
mid afternoon snack is a myoplex lite protein drink
dinner is 4 to 5 oz of chicken and a vegetable or brown rice
If I am still hungry later I might have a scoop of protein.

My goal is for a figure contest so I want to look lean. At this time I am at 140lbs and 14.5%BF I am thinking I need to drop just a few pounds.


Now you know the rest of the story:

[WISHINGCLANCY]

Here is my complete work out
Monday
back and calves
overhead 3 sets 80/90/100
assisted pull ups 3 sets
seated rows 79/80/90 3 sets
to-bar 20,25 35 so sets
hyper ext. sets 30 on each
stand calf raises 3 sets
seated calf raises 2 sets
then I do 25 to 30 mins cardio afterwards
Tuesday
shoulders and biceps
shoulder press 3 sets
either dumbbell or machine
front lat. raise with e-z bar
3 sets bar plus 10's on each side
side lat raise 10, 12.5,12.5 3 sets
shrugs 3 sets
biceps
machine curls 20,40, 40 3 sets
21's 3 sets with e-z bar tens on each side
last over head cable curls 3 sets 30,40,40
the 20 to 30 mins of cardio
Wednesday
Chest and Triceps
bench press
3 sets 95,95,100
dumbbell fly's or machine fly's
3 sets
15,20,20
machine press
50,60,60 3 sets
cable cross over
40,40,50 3 sets

Triceps
seated dips
20,20,20
overhead dumbbell
3 sets 10,10,10
cable rope overhead
3 sets
40,40,50
then 20 to 03 minutes cardio

Then of coarse you saw my leg work out
then Friday I do cardio for 30 minutes sometimes 45
Saturday the same cardio with resistance
Sunday rest
I do stretch before and after my workouts.

I am now also getting up at 5 in the morning for 20 to 30 minutes of cardio
aprox 3 times a week

I eat six meals a day
Morning is a banana and a bowl of Special K
mid morning one scoop of protein
lunch is 3/4 cup brown rice and 4 to 5 oz tuna
mid afternoon snack is a myoplex lite protein drink
dinner is 4 to 5 oz of chicken and a vegetable or brown rice
If I am still hungry later I might have a scoop of protein.

My goal is for a figure contest so I want to look lean. At this time I am at 140lbs and 14.5%BF I am thinking I need to drop just a few pounds.


Now you know the rest of the story:

[bronzemodel]

Originally Posted by Plato458

Try this site , most of us use this as a reference point - every exercise you can think of and related muscle groups.

www.extx.net

Px

this link doesn't work?

[WISHINGCLANCY]

i have been looking for a good video that will teach you to pose for a figure copetition. does anyone know which one is the best?

[Firepower]

Originally Posted by bronzemodel

this link doesn't work?

http://www.exrx.net/index.html

[Sunshineslynn]

after taking a look at your routine I see no compounds except the bench press. for the smaller muscles they are worked when working the bigger ones, for example when you have done bench press it works the shoulders triceps along with the chest.

overhead 3 sets 80/90/100; this is good
assisted pull ups 3 sets, do unassisted even if its just negatives in beginning
seated rows 79/80/90 3 sets ; try bentover rows, yates rows also switch up
to-bar 20,25 35 so sets; switch these up with the above also
hyper ext. sets 30 on each; good but switch up with
stand calf raises 3 sets
seated calf raises 2 sets
then I do 25 to 30 mins cardio afterwards

shoulders and biceps; you dont have anything for the rear shoulder caps
shoulder press 3 sets
either dumbbell or machine; try doing dbs or bb
front lat. raise with e-z bar; this is good but you can switch up dbs
3 sets bar plus 10's on each side
side lat raise 10, 12.5,12.5 3 sets; this is good but switch up w/ incline raise
shrugs 3 sets ; good but I would throw in a rear lateral raise
biceps
machine curls 20,40, 40 3 sets; try to do bb curls or dbs vary your bi routine with reverse curls, hammer curls and always make sure you have a prone curls like preacher concentration, 21's are fine to get pass a sticking point but not every week, bis recover much faster and you work them on back day too
21's 3 sets with e-z bar tens on each side
last over head cable curls 3 sets 30,40,40
the 20 to 30 mins of cardio

Wednesday need to actually put legs here, you just worked shoulders and tris
Chest and Triceps
bench press
3 sets 95,95,100
dumbbell fly's or machine fly's; put incline press or decline press switch them up
3 sets
15,20,20
machine press; again just throw these in when you have sticking point
50,60,60 3 sets
cable cross over ; these are fine but I would switch up with db flies on this one
40,40,50 3 sets

I would also do bw dips here ever slightly leaning forward to hit the chest more

see pitmommy's response on your leg day.