Hi,
Just wondering if there is a difference between training for leg size or definition or is it just a matter of diet? Size = more calories whilst definition = less. Are there any specific exercises which are more suited to size and more which are more suited to definition?
Thanks
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Thread: Leg size/definition
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03-18-2019, 11:56 PM #1
Leg size/definition
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03-19-2019, 12:30 AM #2
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03-19-2019, 02:58 AM #3
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03-19-2019, 01:40 PM #4
Certainly for size in general which includes legs eating more helps.
How someone gains that size can different from person to person.
Some respond to heavy weight lower reps others to higher rep protocols.
Scientifically speaking it may also depend on the ratio of fast and slow twitch muscle fibers.
From personal observation with myself and others through my years of training more people tend to respond with hypertrophy to higher reps anywhere from 8-20 reps.
Doing these reps though doesn't mean going light it should be close to what ever you could do for what ever rep scheme you choose.
So if you can do say a max 20x 200 pounds you might go with 175 to 185 and hit 20x.
Intensity also can help.
Lower reps with less rest time between sets or drop sets going from heavier to lighter with having a partner strip the weight off when no more reps can be done and continue the set with the lighter weight.
Triple drop sets can be brutal.
Imo the higher reps may be better for definition because you have more time under tension there fore your burning more calories and breathing hard.
It's not to say you can't get defined with heavy weight you just need to be on a strict diet.
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03-19-2019, 06:55 PM #5S: 375 pounds x 1 - 168-pound bodyweight 5/2019
B: 300 pounds x 1 - 177-pound bodyweight 7/2019
D: 405 pounds x 1 - 168-pound bodyweight 5/2019
OHP: 180 pounds x 1 - 168-pound bodyweight 5/2019
A great guide to nutrition: https://forum.bodybuilding.com/showthread.php?t=173439001&p=1481919401&viewfull=1#post1481919401
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03-20-2019, 03:07 AM #6
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03-20-2019, 03:13 AM #7
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03-20-2019, 04:15 AM #8
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03-20-2019, 04:15 AM #9
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