Legs...What to do?

[Goodygrl1]

I have pretty thick legs (muscular). I squat, deadlift, leg curls, extensions and etc. I know I have to lean up. My plan is to eventually do the new womens physique. I go to shows all the time and I see women with no legs and I don't want that. I know diet is important, but what exercises and kind of cardio would best benefit me? I want to do what I can so that when I do, my legs will be the best and very cut up.

I split up legs...I do quads twice a week and hams twice a week. All different days.

 

[3clipseGT]

Honestly id stick with those exercises, they are great as im sure you know, for leg development.

You already have your answer though, cardio and diet. For cardio you could do sprints a couple times a week.

 

[Big Dave Smith]

I would check out John Meadow's article on leg training.

As a woman, your leg training should be no different in terms of exercise selection compared to a man's. I would probably keep the reps between 8-20.

Squats ass to ankles with no lockout at the top and a 3-4 second negative. Vary your stance from medium to wide to focus on outer and inner thighs, along with glutes.


Leg presses with no lockout and a 4 second negative. Vary your stance from narrow to wide. You can go more narrow than a squat due to the position. Just make sure to have your feet a little higher on the platform so that your knees aren't in a bad spot.

Walking lunges with a barbell on your back.

Hack squats ass to ankles with no lockout and various stance widths.

Leg curls done seated, lying, and all positions available to hit the different areas of the hams.

Stiff legged deads over traditional.

Glute-Ham raises.

....Legs are sort of my specialty. A friend of mine and his ex-girlfriend refer to me as "you know... Dave with the legs..."

 

[Amazon Doll]

Big Dave's advice is solid!

You might over train them trying to do them 2x a week. Up the intensity & hit it so hard you need a week to recover.

I got my legs from bicycling. I ride out on the road though. For some reason I just don't get a good workout on a stationary bike. A stairmaster would be a good choice too.

 

[Goodygrl1]

Thank you for the reply. I just get nervous.

I'll start changing up the angles and focusing on different areas of the legs for sure. I am usually at 12 reps. I try to lift as heavy as I can. I have started adding more stuff to focus on glutes.

I'll change cardio as well.
Thank you!

 

[Bambam30]

UP the reps to 15..... This helps along with diet and cardio...... Keep your core of squat at 12 reps..... But when doing leg press, and leg extensions, leg curls, and lunges id bump the reps a little more