Leg Definition

[daf2]

Hey guys, i am fairly new to the forum and am competing on November 8th. I am having some trouble getting my leg definition. The vastus medialis head can be seen, and the lateral head can be a little but the rectus femorus head is way behind. My upper body and abdominal definition is on par for the show but my legs are lacking. I have heard everything from uphill sprints to front squats and walking lunges. Is there anything you guys do in particular or know of?

I am 183 lbs 5'8" and around 8% bf. My diet is aroun 50-60 fat, 200-230 carbs, and 230-290 protein. Ill try to get some pictures up soon.

[BadGenCD]

I vote uphill sprints but you already know that =]

[house1]

i like front squats and lunges -- do all 3 -- just mix it up

[Severedties]

I think it is more a question of conditioning. DAF2 has large legs, but they are not shredding like the rest of him is. What can you do to increase leg definition?

[Severedties]

Aside from the usual "lose more bodyfat" reply

[Stonecold54]

Aside from the usual "lose more bodyfat" reply

well there are only three possibles, gain more muscle to lean the balance of muscle/fat, lose fat to the same thing, or try dropping water weight.

[mastakillah]

lunges seem to work good for putting those deep grooves in your legg.

[Severedties]

well there are only three possibles, gain more muscle to lean the balance of muscle/fat, lose fat to the same thing, or try dropping water weight.

He is like 8% bodyfat, we have 7 more weeks before the show. He is dropping weight preferentially from his upper body which would probably caliper out to like 7% whereas his legs would caliper out to 9 or 10%.

Is there anyway to promote fat loss in the lower body? Such as a particurlar type of cardio etc.

Hope that helps clear it up.

[Severedties]

Bump

[Shibby]

well there are only three possibles, gain more muscle to lean the balance of muscle/fat, lose fat to the same thing, or try dropping water weight.

Didn't you say that when you started riding you bike more, you started getting more definition?

[Lmg2701]

Stairmaster, Stairmaster, and Stairmaster......If you don't cheat yourself and you bust ass on that stairmaster you will see results.

[Narkissos]

Stairmaster, Stairmaster, and Stairmaster......If you don't cheat yourself and you bust ass on that stairmaster you will see results.

I agree...

I notice a difference in leg-muscle quality when i compared my contest-preps using the stationary bike to those when i used the stairmaster.

The stair master gave me side-leg separation i'd never seen prior.

My coach attributed this to the stair master being similar to a moderate-intensity daily leg-session.

~Nark

[Narkissos]

A Technique that also worked for me personally...but was very taxing was high intensity squatting

My coach would put weight on the bar that i could squat for probably 8 reps max

And he'd get behind me and force 20+ reps from it...literally. The negative portion was mine...the positive was his.

After 10 reps i couldn't feel my legs anymore...at 15 i'd cry a little...but in the mirror i could see that even tho i couldn't feel 'em...the fibers were still firing.. i.e. the muscles were still getting worked.

That translated into great condition onstage.

Hope that helps

~Nark

[coffee-guy]

Not to go against the grain but...

Front Squats still do not enable the Rectus Femoris to be engaged for the entire duration of the lift. Front Squats are great for the other three muscles but the Rectus Femoris is pretty much not used in the Squat/Front Squat/Leg Press movements.

Walking Lunges should be targeting the Glutes and the Semimembranosus. If you are using Stationary Lunges then you are right back in the same boat as above.

The uphill sprints, bike riding and stair master are allowing the Rectus Femoris to be targeted but only incidentally. I say this because it is only by chance that the leg is being raised at a faster rate than the pedals etc. The Rectus Femoris is not typically engaged in pressing movements (i.e. Squats etc) but more so in the movement of Knee Raises and the like.

If you are looking for "definition" in this muscle the uphill sprints are most likely your best bet. However, it is hard to obtain definition if the muscle is not fully developed (as most are not).

I would suggest one of a few options to "develop" the muscle before "defining" it. If you weight the ankles (either with heavy ankle weights or with a cable) and perform knee raises as well as the typical leg raise (most often used to attack hip muscles) then you will see a huge improvement in the mass of the Rectus Femoris.

Just so you know, most people are happy with the size of this muscle when they dial in their diet and come in very dry and with virtually no bodyfat etc. However, most people cannot achieve this early in the game so the best way to combat that problem is to "develop" the muscle beyond it's current level so that even if you are not as lean as you desire then you can still create the illusion of a well "defined" Rectus Femoris.

Best of Luck...

[daf2]

thanks...in the past two weeks my legs have become a little more defined but i still feel they hold more fat than my upper body...i am going to try the stairmaster tom for cardio...should i do same time as i normally would for cardio or less/more?