I saw the quads of my dreams...

I was creepin through before and afters on tumblr and saw the quads of my dreams. Beautifully, but femininely defined. Not harsh looking, and looks like nothing like a hardcore weightlifter's dream leg, but to my eye they were the perfect definition. Seriously, I wanted leg transplants after I saw them.

So here's my question:

Aside from squatting with weights, what are other great workouts for defining your quads? I casually weight lifted (an hour 3 times a week) throughout high school, but my legs (though slim) were always the hardest to define while the rest of my body looked great. I use the smith machine, seated quad lifts with weights (up to 50lbs) but nothing, no matter how many reps, no matter how many sets. I had strong muscles, but no real definition. Was it my crappy diet? I ask because I'm eating healthier and hoping to get better results this time around. I just (perhaps stupidly) have no idea what I was doing wrong.

Replies

  • samco66
    samco66 Posts: 126 Member
    I was creepin through before and afters on tumblr and saw the quads of my dreams. Beautifully, but femininely defined. Not harsh looking, and looks like nothing like a hardcore weightlifter's dream leg, but to my eye they were the perfect definition. Seriously, I wanted leg transplants after I saw them.

    So here's my question:

    Aside from squatting with weights, what are other great workouts for defining your quads? I casually weight lifted (an hour 3 times a week) throughout high school, but my legs (though slim) were always the hardest to define while the rest of my body looked great. I use the smith machine, seated quad lifts with weights (up to 50lbs) but nothing, no matter how many reps, no matter how many sets. I had strong muscles, but no real definition. Was it my crappy diet? I ask because I'm eating healthier and hoping to get better results this time around. I just (perhaps stupidly) have no idea what I was doing wrong.


    how much protein are you eating? To give you an example, im 5”5 120lbs i was doing 2,200 cals a day with 120g of protein, i did seated squats at 175lbs and then moved to regular squats at 110. I also did Are you lifting heavy? From what i have found, lifting heavy with shorter reps works better (for me). i gained muscle doing it that way rather than light weights with more reps. You have to be eating right too, can’t be eating crappy foods and expect good results. Are you looking to bulk and then cut? need low body fat too if you want more definition.

    :)
  • wolfsbayne
    wolfsbayne Posts: 3,116 Member
    Genetics also play a role in how your body looks. Your quads may not look like the quads of your dreams.

    Oh, and get off the smith machine. Squat heavy (heavy for you) with a barbell. Deadlifts are also pretty awesome :love:
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    no matter how many reps, no matter how many sets. I had strong muscles, but no real definition.

    Definition is from low body fat. Low body fat is from eating the right number of calories for your activity level.

    But yes, squats & lunges are good, using heavy weight. Don't forget to work your upper body too.
  • samco66
    samco66 Posts: 126 Member
    no matter how many reps, no matter how many sets. I had strong muscles, but no real definition.

    Definition is from low body fat. Low body fat is from eating the right number of calories for your activity level.

    But yes, squats & lunges are good, using heavy weight. Don't forget to work your upper body too.

    THIS^^ i forgot to mention the importance of body fat. im still pretty new to this as well.
  • MelonJMusic
    MelonJMusic Posts: 121 Member
    I definitely was not calorie counting back then. And that may have been my problem. I'm hispanic and as such, genetically predispositioned to be on the thick thighs, big hips, and big booty side of the scale lol. My upper body was a lot easier to tone and define, but south of that was blah (except for my calves which had nice definition).

    So I'll take the calorie count and protein watch into account this time around. I hated squats back then, but I enjoy them now so maybe I won't be so shy with lifts anymore.

    I know all bodies are different. I just happened to find someone who looked similar to my body type both out of shape and in shape. The only difference I saw were the legs. I just could never get that defined "teardrop" look near the knees. Here's the photo I'm referencing:

    BeforeAfterGoal.jpg
  • wonderbeard101
    wonderbeard101 Posts: 75 Member
    Back squats, front squats (especially these), and conventional deadlifts are going to be your most effective tools here. Play around with other squat variations, too! Lunges and leg press also make great quad accessory lifts. As long as you're squatting heavy, you'll be utilizing your quads in varying degrees.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    Yeah, I carry all my excess fat in my legs. My upper body has a good deal of definition but the quads are still a bit hidden. I'm keeping with the deficit until I like my legs or my upper body just gets way too skinny for my tastes.