Building legs for npc bikini contest!

[brefass]

So I want to do my first NPC bikini comp. summer 2018. I realize the importance it is to have substantial leg and glute muscles specially hammy glute tie In for bikini. I’m just wondering how often should I be training legs per week??

Right now I’m doing quads and glutes Monday and hamstring and glutes Friday’s with upper body training in between. I really need to work more on my hammy and glute growth wondering if I should do hamstring and glutes Monday’s and Friday’s and quad and glutes on Wednesday or is 3 too much?

[dyb770]

I don't compete, but when I was trying to grow my legs and glutes I saw a huge difference once I did a three day split. Loop bands, squeezing the **** out of my glutes, and lots of variations of hip thrusts helped as well.

[ironwill2008]

So I want to do my first NPC bikini comp. summer 2018. I realize the importance it is to have substantial leg and glute muscles specially hammy glute tie In for bikini. I’m just wondering how often should I be training legs per week??

Right now I’m doing quads and glutes Monday and hamstring and glutes Friday’s with upper body training in between. I really need to work more on my hammy and glute growth wondering if I should do hamstring and glutes Monday’s and Friday’s and quad and glutes on Wednesday or is 3 too much?

Like anyone else, you should be training on a structured program suited to your current level of development. How long have you been weight training on a consistent basis? How much are you currently Squatting for reps?

[brefass]

Thank you! Yes I’ve been incorporating bands and hip thrusts as well so far.

[brefass]

I’ve been weight training consistently for over 3 years now. I’m squating for reps with a plate on each side and can do 230 lbs for reps on the pitshark machine (squating with the weight attached to a belt)

[ironwill2008]

You would likely benefit from increasing the number of days per week you Squat; you need to get your poundage up. Look at something like this:

https://forum.bodybuilding.com/showt...post1266761131

[AddingPins]

Three days a week may be too high frequency for a natural female. You run the risk of not recovering in between workouts and that would not be optimal for hypertrophy. Two days a week is more than enough to grow granted that you are eating enough calories to support growth and also consistently overloading your muscles.

There is never a rush to compete so if you are finding yourself needing significantly more size on your lower body I would suggest focusing on growing until you are satisfied with your size and then picking your show.

[kimm4]

So I want to do my first NPC bikini comp. summer 2018. I realize the importance it is to have substantial leg and glute muscles specially hammy glute tie In for bikini. I’m just wondering how often should I be training legs per week??

Right now I’m doing quads and glutes Monday and hamstring and glutes Friday’s with upper body training in between. I really need to work more on my hammy and glute growth wondering if I should do hamstring and glutes Monday’s and Friday’s and quad and glutes on Wednesday or is 3 too much?

You don't mention anything about your diet. Are you eating in a calorie surplus and gaining weight at a steady rate? Without this is doesn't matter how you train...nothing will grow.