Please Scroll Down to See Forums Below
help with leg definition!!
- Thread starter dgrmdm143
- Start date
I do sqauts, 4 sets for 10-15 reps. same with the leg press, hack squat, and extentions. 4 sets for 15 with hamstring exercises.
I really don't go heavy anymore cuz my legs get bigger but not cut. I do cardio 3 times a week and eat a low carb high protein diet. I've lost about 10 pounds in the last 2 months, but that was mostly water. any suggestions..maybe i'm not meant to have great legs.
I really don't go heavy anymore cuz my legs get bigger but not cut. I do cardio 3 times a week and eat a low carb high protein diet. I've lost about 10 pounds in the last 2 months, but that was mostly water. any suggestions..maybe i'm not meant to have great legs.
fhg43
New member
Try the MegaDeath leg workout:
Week 1-4
3 sets/20+ reps ~50-60% max
Leg Press
Squat
Leg Extension
Leg Curl
Calf Raises
Spin Class 3 days a week-thats right SPIN CLASS 3 DAYS A WEEK!
Week 5-7
5-6 sets/4+ reps ~75-90% max
Leg Press
Squat
Leg Extension
Leg Curl
Calf Raises (could probably skip these-calfs are pretty much genetic so if they don't look good yet you might just want to give up)
Spin Class 2-3 days a week
I'd throw in some Dead lifts on off days with a similar schedule, but lower weights. Either stiff leg are great for hammy's and bent are good for the back. Do some back extensions and crunchers to strengthen the core for better stability on squats, DL's, and leg press.
I am a cyclist by nature and I have those super shredded legs and most of it has come from years of hard competetive bike racing. Spin classes are all about what you put into it so go in there and ride hard. Its good cardio and really good for the legs. Take little time to ask the instructor how to set up your bike too. Using slightly higher resistance will help too. Watch your muscles pop out everytime you apply pressure to the pedals-it's coooool hehe hehe hehe
I do basically the same workout, but I skip spin class and ride my bike about 20hrs/week-yes you read that correctly 20hrs/wk (I'm and elite bike racer/triathlete). But trust me 3 days a week of spin class and lifts will help. Seriously try the high rep stuff it helps too.
FHG
Week 1-4
3 sets/20+ reps ~50-60% max
Leg Press
Squat
Leg Extension
Leg Curl
Calf Raises
Spin Class 3 days a week-thats right SPIN CLASS 3 DAYS A WEEK!
Week 5-7
5-6 sets/4+ reps ~75-90% max
Leg Press
Squat
Leg Extension
Leg Curl
Calf Raises (could probably skip these-calfs are pretty much genetic so if they don't look good yet you might just want to give up)
Spin Class 2-3 days a week
I'd throw in some Dead lifts on off days with a similar schedule, but lower weights. Either stiff leg are great for hammy's and bent are good for the back. Do some back extensions and crunchers to strengthen the core for better stability on squats, DL's, and leg press.
I am a cyclist by nature and I have those super shredded legs and most of it has come from years of hard competetive bike racing. Spin classes are all about what you put into it so go in there and ride hard. Its good cardio and really good for the legs. Take little time to ask the instructor how to set up your bike too. Using slightly higher resistance will help too. Watch your muscles pop out everytime you apply pressure to the pedals-it's coooool hehe hehe hehe
I do basically the same workout, but I skip spin class and ride my bike about 20hrs/week-yes you read that correctly 20hrs/wk (I'm and elite bike racer/triathlete). But trust me 3 days a week of spin class and lifts will help. Seriously try the high rep stuff it helps too.
FHG
Last edited:
dgrmdm143 said:
Since you have a ? where it says "Gender", I'm not sure if you're male or female. Anyway, I'm female and managed to get my legs defined in spite of my gender. (Most females have extreme difficulty leaning out their thighs due to the female hormone estrogen.) I highly recommend interval sprints.
G
Godly1
Guest
wind sprints work great
life is good
New member
Can someone explain to me how a specific weight routine will help you get cut, unless you diet to a low bodyfat. If you continue to eat the same thing your eating and include a weight routine, you may put on some muscle but it will not help definition to any significant degree. Now cardio, ie. spinning CAN help because it will burn calories and you could end up in a caloric deficit, and end up burning bodyfat. Lifting weights is for putting and retaining muscle, diets are for lowbodyfat(definition). You will need to do both to get defined legs(preferably in different cycles. cutting vs bulking.
Seriously people come here for help, we should be giving them good info.
Im not flaming anyone who answered, because that is what this board is all about. But I dont answer unless I have an idea of a good answer.
Seriously people come here for help, we should be giving them good info.
Im not flaming anyone who answered, because that is what this board is all about. But I dont answer unless I have an idea of a good answer.
life is good
New member
Can someone explain to me how a specific weight routine will help you get cut, unless you diet to a low bodyfat. If you continue to eat the same thing your eating and include a weight routine, you may put on some muscle but it will not help definition to any significant degree. Now cardio, ie. spinning CAN help because it will burn calories and you could end up in a caloric deficit, and end up burning bodyfat. Lifting weights is for putting and retaining muscle, diets are for lowbodyfat(definition). You will need to do both to get defined legs(preferably in different cycles. cutting vs bulking.
sometimes ya gotta spell it out for people.FitnessFrk
New member
as already stated...definition comes from diet
G
Godly1
Guest
dieting to get cut is a given, exercises (such as wind sprints) will increase definition and build more muscle. while burning calories at the same time.
FitnessFrk
New member
winds sprints "may" help some people to build muscle...
G
Godly1
Guest
i've never seen a sprinter with bird legs. besides, it won't make her legs smaller
bignate73
New member
Godly1 said:
the only reason it will increase definition....is the fact that it is burning a whole lot of calories. just because they are using their legs...doesnt mean they get more defined there. if that were the case, all the people who do 50,0000000000 crunches would have shredded abs...and thats just not the case.
since you are burning alot of calories and increasing a bit of mass, it can be misconstrued as being a "spot reduction" type situation. the reality of it, is its just good for shedding fat all over.
Bigsatan13
New member
Try shaving them!
Mike P.T. said:
And that's the truth - Thank you Mike! Seems a lot of people get all tied up in thinking ONLY low body fat is what gives definition, but someone with little muscular development is not going to have much definition regardless of low body fat. I'm not saying that's the case in this particular thread about legs, but it is often the case about abs, especially with women, who tend to have undeveloped abs that need a combination of diet AND muscle-building to bring them out.
fhg43
New member
IMO
Definition=increasing muscle size and reducing BF%. The most defined bodies I've seen have large muscles w/no fat over them. SO IMO creating definition is both exercise (cardio and building mass) and dieting (cutting BF).
dgrmdm143-
Anavar would probably work fine as it has little or no side effects. However I'd invest some serious time in training before turning to an anabolic agent. How long have you been training? Is your diet good right now? What is the ultimate goal here-look good, be competetive BB or model, athlete in training?
FHG
Definition=increasing muscle size and reducing BF%. The most defined bodies I've seen have large muscles w/no fat over them. SO IMO creating definition is both exercise (cardio and building mass) and dieting (cutting BF).
dgrmdm143-
Anavar would probably work fine as it has little or no side effects. However I'd invest some serious time in training before turning to an anabolic agent. How long have you been training? Is your diet good right now? What is the ultimate goal here-look good, be competetive BB or model, athlete in training?
FHG
