i really want to not only strengthen my legs for x-country, but i want to get bigger legs. i think i was jsut born with te body type that has skinny legs and a small butt, but i was wondering if by working out i oculd make them thicker.... i owuldnt mind gaining some fat around them either but whenever i gain weight from fat it collects around my belly. is that unavoidable? also, will running make my legs skinny or will it help build muscle. thanks
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Thread: i want better legs
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06-12-2007, 09:02 PM #1
i want better legs
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06-12-2007, 09:25 PM #2
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06-12-2007, 11:51 PM #3
PUSH HEAVY
i spent the last few months trying to gain mass in my legs. and i did.
just do peg presses, squats, calf raises, leg extensions, etc heavy weight and pyramid it. med, low, low, high rep kinda thing.
running will help lean out your legs. avoid it for a while. if u like cardio use a bike or something like thatOn the path to get my Pre-pregnancy body back :)
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06-13-2007, 06:52 AM #4
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06-13-2007, 07:18 AM #5
- Join Date: Apr 2004
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Sprints can build muscle in your legs - longer distance, steady state running will lean them out.
I find full range (ATG) squats build my butt and hips more than my legs. If you want to focus just on legs, try a closer stance and squat to parallel. But yes, you can build up your legs with heavy weight training and the proper mass gain diet. As you've learned, gaining fat is a bad idea... it doesn't go where you'd like it to and it won't look smooth and shapely like lean muscle will.
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06-13-2007, 08:52 AM #6
- Join Date: Sep 2004
- Location: California, United States
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To build some solid legs with strength and thickness you have to work the legs as a whole by hitting them at every angle. You never just want to have power in the quads or just in the hamstrings. What I mean by that is you dont want to over power your hamstrings by working your quads so much that you end up with an injury in the hamstrings due to the quads being so overpowering. I try to stay away from Leg extensions due to the load point on the knee joint which can cause injuries.
Here are some exercises you may want to choose and I say some...
ATG- yes hits the glutes but also hits the quads secondly
Back squats- feet closer more quads then glutes secondly
Front squats- for a better quad sweep and it hits the glutes secondly
hacks- depending on foot placement feet wide and hit glutes and hamstrings will be hit first then quads, feet closer and to middle quads are engaged more
Leg press same as hacks
Good Mornings- Hamstrings and lower back
Bulgarian or Split squats- Both quads and glutes
Stiff leg deads- glutes and hamstrings
Step ups- quads then glutes then hamstrings
You want to keep in mind that with all of this running your legs will stay trim and lean. You will be able to thicken them but not sure if they will stay that way."You can't take some pill and hope your fat will jump off of you like you have the plague. You must work out and eat clean to have a lean, green, fighting machine." Sunshineslynn
'If you always do what you always did, then you will always get what you always do'
I dip, you dip, we all dip....dip to the east, dip to the west ......dip to get that tricep.
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06-13-2007, 09:55 AM #7
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06-13-2007, 11:07 AM #8
- Join Date: Sep 2004
- Location: California, United States
- Age: 49
- Posts: 2,429
- Rep Power: 525
"You can't take some pill and hope your fat will jump off of you like you have the plague. You must work out and eat clean to have a lean, green, fighting machine." Sunshineslynn
'If you always do what you always did, then you will always get what you always do'
I dip, you dip, we all dip....dip to the east, dip to the west ......dip to get that tricep.
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06-13-2007, 01:00 PM #9
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06-13-2007, 03:11 PM #10
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06-13-2007, 03:24 PM #11
- Join Date: Sep 2004
- Location: California, United States
- Age: 49
- Posts: 2,429
- Rep Power: 525
"You can't take some pill and hope your fat will jump off of you like you have the plague. You must work out and eat clean to have a lean, green, fighting machine." Sunshineslynn
'If you always do what you always did, then you will always get what you always do'
I dip, you dip, we all dip....dip to the east, dip to the west ......dip to get that tricep.
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06-13-2007, 03:27 PM #12
- Join Date: Sep 2004
- Location: California, United States
- Age: 49
- Posts: 2,429
- Rep Power: 525
"You can't take some pill and hope your fat will jump off of you like you have the plague. You must work out and eat clean to have a lean, green, fighting machine." Sunshineslynn
'If you always do what you always did, then you will always get what you always do'
I dip, you dip, we all dip....dip to the east, dip to the west ......dip to get that tricep.
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06-13-2007, 04:01 PM #13
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06-13-2007, 07:52 PM #14
well im on the x-country team so i need to begin training pretty soon for next season, but i want to put on some weight before i start doing heavy workouts becuase my doctor says that im at too light a weight for it to be safe for me to run so intensely. biking sounds like a good idea.....id rather not go to the gym jsut because i get bored usper easily there.
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06-13-2007, 08:08 PM #15
Yeah, you are a bit light, but you're also 16. I was 95 lbs at 16
SunshinesLynn gave you a good list!
Oh, and be sure to get enough calcium in your diet. Supplement if need be.31-26-36.
Mother of 3
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06-15-2007, 12:21 PM #16
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06-15-2007, 12:48 PM #17
no, you just want to get below the daily upper limit on calcium which is 2.5 grams. Thats from food + supplements. I think that would only happen if you got so much calcium, that your calcium/phosphorus balance was off. I like calcium hydroxyapatite because it contains bone calcium, and everything is at the right ratios.
Sounds like you need some better whey.. champion nutrition makes tasty whey. I always mix my whey in milk.
Calcium + a multi is a good idea, just don't take them at the same time.Last edited by terracotta; 06-15-2007 at 12:50 PM.
31-26-36.
Mother of 3
www.hotnfit.com - need help with fat loss, muscle gain, or having a healthy pregnancy? Visit my site! Yes safe for work and mobile friendly :)
www.********.com/hotnfitcom
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06-15-2007, 02:06 PM #18
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06-16-2007, 07:51 AM #19
skinny legged crew
emzpony -- I to share the perplexing question of how to build leg muscle when naturally given the 'runner's body'. What I've learned with myself (and remember each person's different) is I have to do heavy weight training (squats, deadlifts) intermixed with cardio (to keep the fat down). I too also gain weight first in the mid section (which I think is weird sometimes, but whatever, lol) - like it won't show up anywhere but there and I combat that with running and cardio. Right now I'm mainly focused on the heavy weight training and I keep the intensity up and do abs between sets to keep the heart rate going. I'll see results in my upper legs and haven't quite cracked the code on calves yet. If any of you have - please let me know!!
Built2Last
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06-16-2007, 10:26 AM #20
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06-16-2007, 10:28 AM #21
haha its nice to know someone else has the same problem as me. all the girls i know gain weight in either thier boobs or legs which i personally think makes a nice curvey look. i wish i had that. how much weight do you think i should lift for beginning? i can do squats all the way down with 30 lbs but i doubt thats really considered heavy lol
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06-16-2007, 10:59 AM #22
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06-19-2007, 11:31 PM #23
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