Cutting and shaping my legs

[WonderWoman]

Ok, so I am gonna start doing legs 2xs a week. My most lagging muscle at this point. They are pretty big but I can't seem to get them ripped. My coach says that I am too inpatient..He is right, I gotta check on that.

But anyhows, we do alot of mass building exercises and I want to train my legs an extra day to try and shape them more.

Suggestions? I've seen some nice legs on here.. oooops that slipped I was only suppose to be thinking that.

[rado]

Lunges will help out a lot...Leg presses will put the mass, just like box squatting...But lunges and some single leg extensions should be good..

[WonderWoman]

Originally Posted by rado

Lunges will help out a lot...Leg presses will put the mass, just like box squatting...But lunges and some single leg extensions should be good..

Thanks I do lots of lunging and lift lunges and extensions, etc. I guess I am just gonna have to work on more reps for them? what ya think?

[rado]

By the looks of your pic, you have wonderful legs...Your legs are bigger than most guys on here

[rado]

More reps= More definition.

[WonderWoman]

yeah my quads are pretty big and they can wrap well... ooops that was for the favorite sex position thread.

I have bigger legs than most men in my gym too. Whats up with chicken legs. Noone should neglect training legs because they are huge on top!

[rado]

Originally Posted by WonderWoman

yeah my quads are pretty big and they can wrap well... ooops that was for the favorite sex position thread.

I have bigger legs than most men in my gym too. Whats up with chicken legs. Noone should neglect training legs because they are huge on top!

lol...Well what I think is that most men worry about upper body since that's what shows 1st...For example; Arms...All these guys in the gym have these big arms, but have no chest, delts, backs, etc...It's about being balanced...It's great that you have legs...Train every part of your body....Never neglect anything, especially since you want to comepete...RS has competed from this board...She comes around like once a week, you should PM her with some of your questions...

[Stonecold54]

Originally Posted by rado

More reps= More definition.

so 10000 reps with 1 pound will produce better definition than 10 reps of 500 pounds?

[rado]

Originally Posted by Stonecold54

so 10000 reps with 1 pound will produce better definition than 10 reps of 500 pounds?

Stop being an ass; you know exactly what I mean

Come on SC...Someone who trais with less weight for higher reps, tend to get more definition than someone who doesn't...NOT saying you can't get cuts from higher weights...But the girl has mass; she needs cuts; NOT MASS...This is also coming from someone who thinks DL's should be done 6" off the ground

[rado]

Superset:
Squats 10 sets of 10 reps (no rest)
Leg Curls 10 sets of 10 reps (1 minute of rest)

Superset:
Leg Extensions 3 sets of 10-12 reps (no rest)
Stiff Legged Dead-lifts 3 sets of 10-12 reps (1 minute of rest)

Calf Raises 10 sets of 10 reps (1 minute of rest)


Is something I've done....But fuck that...I'd rather stick with my heavy weight training...This here will make your legs burn..

[WonderWoman]

Originally Posted by rado

Superset:
Squats 10 sets of 10 reps (no rest)
Leg Curls 10 sets of 10 reps (1 minute of rest)

Superset:
Leg Extensions 3 sets of 10-12 reps (no rest)
Stiff Legged Dead-lifts 3 sets of 10-12 reps (1 minute of rest)

Calf Raises 10 sets of 10 reps (1 minute of rest)


Is something I've done....But fuck that...I'd rather stick with my heavy weight training...This here will make your legs burn..

haha, tonight is leg night and then my salsa lesson hope my legs can hold out for this biotch. Calf raises.. I have been blessed with big calfs too, so will keep this to one exercise. I usually do 21s on the leg press for calfs - toes straight, ducked, pointed in.

Anyhow, I have also been doing tri-sets.. I usually hit the leg press/extensions/ and some type of squat. I go lighter on these than when we do heavy days. But by the time I am done with the 3rd exercise of the 1st set I want to pewk my big old heart out. I try to aim for 5 sets and am covered in sweat.

I like heavy days on legs too, my quads and hams get so pumped with blood that your finger will burn if you touch them, lol. They get super hard.

[rado]

Originally Posted by WonderWoman

haha, tonight is leg night and then my salsa lesson hope my legs can hold out for this biotch. Calf raises.. I have been blessed with big calfs too, so will keep this to one exercise. I usually do 21s on the leg press for calfs - toes straight, ducked, pointed in.

Anyhow, I have also been doing tri-sets.. I usually hit the leg press/extensions/ and some type of squat. I go lighter on these than when we do heavy days. But by the time I am done with the 3rd exercise of the 1st set I want to pewk my big old heart out. I try to aim for 5 sets and am covered in sweat.

I like heavy days on legs too, my quads and hams get so pumped with blood that your finger will burn if you touch them, lol. They get super hard.

Salsa dancing Booty shaker

[The_Grinder]

Originally Posted by rado

Superset:
Squats 10 sets of 10 reps (no rest)
Leg Curls 10 sets of 10 reps (1 minute of rest)

fucking ouch...

[THE BOUNCER]

reps dont = definition.

you are already very lean so its obvious that genetically you hold water in your legs. its one of those things that really can be controlled by anything else besides diuretics. flex wheeler for example couldnt be any leaner in a few of his shows and his his hams and glutes were always soft.

then again, with a little more muscle mass they may appear to hold less water.

[rado]

Originally Posted by THE BOUNCER

reps dont = definition.

.

to some extent, this is true...diet plays a role as well...BUT; higher reps/intensity does= more defined muscle...

[WonderWoman]

ok, well this is why my coach says that I am inpatient.. that I don't need to focus on my legs that much because closer to prepping for a show, the diet @ that point will add to my training and help rip my legs up.

[rado]

Originally Posted by WonderWoman

ok, well this is why my coach says that I am inpatient.. that I don't need to focus on my legs that much because closer to prepping for a show, the diet @ that point will add to my training and help rip my legs up.

Also remember this...You being an hispanic woman(cuban), you're natural body tends to carry the thickness around the thighs/hips/glutes area...you can only do so much hun.

[THE BOUNCER]

Originally Posted by rado

to some extent, this is true...diet plays a role as well...BUT; higher reps/intensity does= more defined muscle...

higher reps and intensity are 2 different things. sure if, you lift like crap your not going to have much muscle at all.

[rado]

Originally Posted by THE BOUNCER

higher reps and intensity are 2 different things. sure if, you lift like crap your not going to have much muscle at all.

Well no shit Inspector Gadget

[WonderWoman]

Originally Posted by rado

Also remember this...You being an hispanic woman(cuban), you're natural body tends to carry the thickness around the thighs/hips/glutes area...you can only do so much hun.

Yes I know this all too well.. we were built to be thicker, lol and that could be good and bad @ times..

I will just keep moving along, working hard, eating right and get my legs as nice as they can possibly get at a BF that isn't gonna make me slip into a health risk.. oh geez...

[redsquirrel]

Originally Posted by WonderWoman

Ok, so I am gonna start doing legs 2xs a week. My most lagging muscle at this point. They are pretty big but I can't seem to get them ripped. My coach says that I am too inpatient..He is right, I gotta check on that.

But anyhows, we do alot of mass building exercises and I want to train my legs an extra day to try and shape them more.

Suggestions? I've seen some nice legs on here.. oooops that slipped I was only suppose to be thinking that.

If you want to do legs twice a week, and can't seem to get them ripped, then I would maybe try this superset workout.(No rest in between sets of 12)

Day 1- Quads:

Leg press x 12
One legged smith lunges x 12
DB squats on Bosu ball x 12

Hacksquat x 12
Wide leg jump ups to Bosu ball x 12
DB one legged front squat x 12

Drop sets of 8 for 2 full sets for extensions


Day 2- Hams/Glutes

SLDL w/ DB x 12
Lying leg curl x 12
Hip curl x 12 (Lie on floor w/ heels on balance ball. Pull heels to butt, and squeeze & push hips upwards)

Seated leg curl x 12
One legged front lunge x 12 (Hold one foot in front w/ DB in each hand and bend to the floor while keeping your balance)
Ankle cuff kickbacks on cable machine x 12

[wnabeabeast]

You want leg definition? try this for a little while.


100 reps.