Legs and secrets

[c0ldhart]

Everyone has that ONE area that frustrates you. My area happens to be my legs, I hold weight on them and even when I'm VERY low BF% it's very hard for me to get any definition to show.

I'm sure that I'm not the only women out there with this issue, I'm just curious about what you've done in the past to break through it.

I know that you can't spot reduce fat, I'm not asking for a 'quick fix'. I'm just looking for new ideas or techniques to add to my workout. I do alot of squats, deadlifts, extensions, etc... I have very solid, long legs and actually LOVE to work out my legs...I'm even running a bit now to try and lean down some more... I just would like to see the muscles, even a little bit.

but I'm curious if any of you have any ideas/techniques that have worked for you, when you thought it was impossible...

Thanks for any input...

[Euqinom]

I've heard a Dutch figure pro say that she's really toned down her legs by adding plyometrics to her mesocycle (and she actually posted her before and after pics). However, plyometrics require huge squatstrength. At least, in order to do jumpsquats, but I'm not too knowledgable on the subject.

[freebirdmac]

My guess is your bf is not as low as you may think. What is your diet like? Do you have a means of measuring bf? You may be one of those people who just won't show definition in your legs unless your bf is extremely low due to where your body wants to carry fat.

[imperfectly_lou]

My guess is your bf is not as low as you may think. What is your diet like? Do you have a means of measuring bf? You may be one of those people who just won't show definition in your legs unless your bf is extremely low due to where your body wants to carry fat.

I thought the same thing.... At 143lbs, if you had a really low BF of say 12% or less, your legs would be extremely defined and muscular.

[c0ldhart]

i agree that my BF% is a key component in all of this... I'm definitely working on it... I was a borderline size 0 a few years ago and about 136lbs and I STILL couldn't get good definition,,.. it was just really frustrating and you're right, I hold the weight there, so i'll just have to suck it up and burn it off....

I appreciate all of info and the 'keeping me on track' efforts... I just needed some confirmation, so I wouldn't get too frustrated...

To all of you... THANKS!!!

[Hardness23]

I'm the same way. It takes TIME let me tell you. I was doing heavy heavy leg workouts for three months and had a "bulking" diet, but clean and controlled. Finally I started to see the cut come in on the outside of my quads and the long awaited teardrop on the inside of the knee. I'm learning that for me I need to add as much muscle as possible, that includes eating more. It's weird because even though I was eating alot, my legs were getting more cut because I was putting so much muscle on them and that was in turn burning the fat off them I think. My theory is put on as much muscle as possible, then when it comes time to cut you'll see it even more. Plyometrics is good for endurance and power, but it did nothing for me in terms of muscle definition.

[freebirdmac]

i agree that my BF% is a key component in all of this... I'm definitely working on it... I was a borderline size 0 a few years ago and about 136lbs and I STILL couldn't get good definition,,.. it was just really frustrating and you're right, I hold the weight there, so i'll just have to suck it up and burn it off....

I appreciate all of info and the 'keeping me on track' efforts... I just needed some confirmation, so I wouldn't get too frustrated...

To all of you... THANKS!!!

Unfortunately size doesn't tell you anything about bf. I'm in droopy size 1's and have 25% bf. And it really shows in my legs. Above the hips, I look like 16% bf. Sucks, I know.

[SNSTerp79]

I have actually started to add in a few high rep / low weight days for LB because I wanted to slim down for vacation, and surprisingly, my legs are really popping more than I expected. That and a clean diet of course.

Good luck.

[tabbi]

Everyone has that ONE area that frustrates you. My area happens to be my legs, I hold weight on them and even when I'm VERY low BF% it's very hard for me to get any definition to show.

I'm sure that I'm not the only women out there with this issue, I'm just curious about what you've done in the past to break through it.

I know that you can't spot reduce fat, I'm not asking for a 'quick fix'. I'm just looking for new ideas or techniques to add to my workout. I do alot of squats, deadlifts, extensions, etc... I have very solid, long legs and actually LOVE to work out my legs...I'm even running a bit now to try and lean down some more... I just would like to see the muscles, even a little bit.

but I'm curious if any of you have any ideas/techniques that have worked for you, when you thought it was impossible...

Thanks for any input...

Hi

Like you I hold fat on my legs, I am beginning to see more definition in them now, though I could do with losing some fat off them still, but I guess I'd have to drop some calories to do that ;-) might have a go a that next week

My legs routine

10 squats to parallel 20kg
10 squats to parallel 30kg
10 squats to parallel 40kg
8 squats to parallel 50kg
6 squats to parallel 60kg (not every time, only if I am having a "strong" day)

4 x 10 Walking Lunges, with 15kg barbell (I am going to increase this to 20kg next)

3 x 10 reclining leg curl machine

3 x 10 seated leg curl machine

3 x 10 calf raise machine

It was introducing the squats into my routine that made all the difference

Hope this helps

[Mindi912]

I'm currently doing

10 x 10 work out

squats - first two sets @ 50 kg's

last eight sets @ 60 kg's

deadlifts - first two 30 kg's

last eight @ 40 kg's

[iNatalia]

check this out:

http://thefitcast.com/?p=271

[Scarl3tbutt3rfly]

I also have always had that issue with my legs as well. I have heard some people train legs twice a week because I guess it is a common issue. I currently lift 4 days a week min, and I rotate a 3 day split, so I workout 1 of my splits twice a week on a varying rotation basically (Ch/Sh, Legs, Back/Bi, Ch/Sh....etc). I was thinking of just changing this to doing legs twice a week always, but not sure if I should. Im not sure if losing the rest time between leg workouts would be a help or a work against what Im looking for. I toned down my cardio, and dropped my running, more because Im trying to bulk than anything, but maybe thatll help to. Anyone have any opinions on workout legs twice a week?

[buffyd]

One thing that definitely helped me with definition, especially for my last comp., was sprints for cardio. Sprint for a minute, trot for a minute, repeat 10 times. It also helps keep muscle on as opposed to long distance running.

[Sunshineslynn]

One thing that definitely helped me with definition, especially for my last comp., was sprints for cardio. Sprint for a minute, trot for a minute, repeat 10 times. It also helps keep muscle on as opposed to long distance running.

Yep that is what helps me keep the issue off of me.

[sherdi]

I find my legs repsond better when hitting them frequently per week. How many times per week are you doing your legs? Twice a week is good if you are doing an uppper/lower body routine, or even three times doing full bodies. Also remember to change the rep/set/weight scheme and do a range of different excercises.

[c0ldhart]

First off, I want to say THANKS to everyone's input, this thread has really helped me stay focused on my goals and what i want to look like one day...

and the website... OMG it looks brutal... I think I'm going to try it!!!

Please keep the ideas coming, I think that a lot of women have problems with legs and the 'pear' curse.

I just wanted to say thank you to everyone. This will keep me going for awhile.