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.

[WonderWoman]

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?

[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!

[Stonecold54]

More reps= More definition.

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

[WonderWoman]

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.

[The_Grinder]

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

fucking ouch...

[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.

[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.

[Bouncer]

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.

[WonderWoman]

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]

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. :D


http://www.superiormuscle.com/vbulle...ad.php?t=32778

[WonderWoman]

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


http://www.superiormuscle.com/vbulle...ad.php?t=32778

ok, so I took your grand advice. THANKS.

This is what I did and thought I was gonna pass my brains throughout:

I did 5 sets of 20 reps for each exercise - I barely used any weight but concentrated on my negatives:

cybex press = 50pds
vsquat = unit only - very low and 1/2 way up, making sure NOT to lock the knees.
hammerstrength unit - leg extension: 25pds
freemotion squat, sumo style... very low and controlled on the way up - stopping 1/2 way up and concentrating on my glutes = 40pds
smith lunges = smith only
wide stance db sldls = 25pds
bb sldls = 90pds
butt blaster = 50pds
calves on leg press: 45pd plate but for these I did 21s each set, toes straight, duck and inwards.

FRIED and OUT. Thanks wannabeast, it was a killa workout. Although there was heavy duty volume here today, the weight was very light. I am gonna do legs 2xs a week. Day 1 bitch ass heavy, lower reps - Day 2 high volume, low weight!

My diet has been HORRIBLE the last week. Cookies, cake, pizza - you name it (although my abs are still in effect, I am feeling it in my ass :mad: - I am really disappointed in myself and need a major kick in the ass.

Please make sure if you stop in here to give me shit! :P

[Bouncer]

My diet has been HORRIBLE the last week. Cookies, cake, pizza - you name it (although my abs are still in effect, I am feeling it in my ass :mad: - I am really disappointed in myself and need a major kick in the ass.

Whats the problem? Why are you eating like shit.

[WonderWoman]

Whats the problem? Why are you eating like shit.

Comfort foods... I just been a bit down and out with the weather and the holidays coming up. the strange part is that I don't usually turn to food, I am the opposite - I run from it. But its just been comforting for me these days. I know I know.. don't yell at me its just a little rut and I will come back out of it. :P

Night night Bounce.. this angel is going to sleepytown to rest and grow.