Hi
Since starting a heavy lifting plan my legs have definitely got stronger, but they're still not defined at all. I use our gym at work and they only have dumbbells not barbells which is a pain, but I'm still trying to lift as heavy as I can. At the moment I do:
Static lunges holding weights
Stiff legged deadlifts
Leg extension machine
Hamstring curls on swiss ball
Kettlebell swings
Finished off with 50 squats with a bulgarian bag
Should i be including seperate inner / outer thigh exercises? And i do this only once a week, should i increase it to 2? I lift as heavy as poss and always have doms the following day.
Am determined to have strong, RIPPED thighs for summer!!
Thanks
|
Thread: How do i get defined legs?
-
05-23-2013, 10:21 PM #1
- Join Date: Jan 2013
- Location: Bournemouth, Dorset, United Kingdom (Great Britain)
- Age: 44
- Posts: 6
- Rep Power: 0
How do i get defined legs?
-
05-23-2013, 11:23 PM #2
Being a woman is counterproductive for defined legs. You'll notice significant muscle gain with heavy squat and heavier full ROM leg press. The vastus lateralis (outside of thigh) and vastus medialus ( round one by your knee cap) are unmistakable on a woman who lifts heavy! 8-10 rep on legs. Up to 15 rep max. The vastus femoralis will likely never be naturally 'visible'. Don't worry tho. Lift heavy and often. It'll come.
If you can do 50 reps its not heavy. By 8 you should be drenched in sweat on work sets. Up it to 2 times a week if you can handle it.Portlandbrent C@youtube.com for my workout routines! Copy and paste link if not clickable:)
My girlfriend lifts more than you do:)
Seems like the longer I train the luckier I get.
Cardio sucks.
GH15 approved
-
05-24-2013, 02:02 AM #3
"If you can do 50 reps its not heavy. By 8 you should be drenched in sweat on work sets. Up it to 2 times a week if you can handle it.
right 100%"There is not pot is very serious such as stomach . it is the house of ailment !
enough for some of the small piece in order to be able to live"
Muhammad (570-632) "Messenger of Islam"
-
05-24-2013, 04:06 AM #4
Squats and deadlifts - they are the king and queen of leg exercises and should be done heavy - I never do a weight I can do more than 5 reps with
Short term goal - Become a Doctor / Bench 120kg
Long term goal - Use the pay from being a Doctor to win Mr Olympia
Long Long term goal - Find out why long term goals never work
-
-
05-24-2013, 04:14 AM #5
-
05-24-2013, 04:15 AM #6
If you want to lose fat, you have to eat less. Calories Used > Calories Consumed.
Anyone telling you otherwise is a fukcing idiot.
Edit: Lubear'd. My homie.I remove my shirt to poop crew
Hookey Pookey crew
Captain Funpants' Poop Log of Excellence:
http://forum.bodybuilding.com/showthread.php?t=146431903
Similar Threads
-
How do I get this last layer of fat off?
By LeahBme in forum Workout ProgramsReplies: 4Last Post: 11-15-2012, 10:06 AM -
How do u get defined, striated legs w/o reducing bf%?
By seanthebeast in forum ExercisesReplies: 8Last Post: 07-31-2010, 11:33 AM -
Lean Insights - how do I get ripped?
By lookdamngood in forum Female BodybuildingReplies: 6Last Post: 02-01-2010, 02:16 PM -
How do I get ripped and keep what I have.
By careless in forum Losing FatReplies: 8Last Post: 08-09-2009, 03:51 PM
Bookmarks