Question: Strength Training for the Legs

heartshapdworld

So when I was younger my aunt use to sing to me-Brickhouse-because I got booty and legs. While I like my bum, I would like to make my legs smaller. I don't want thin legs, just smaller ones. My whole body has gotten smaller except for my legs. (I have been tracking my measurements) They have gotten more musculer. I tend to bulk up quite easily. I don't want to give up strength training my lower body, because I like being shapely.

Right now I am doing squats and deadlifts with free weights (8lbs) 2x week. I am using three weight machines 2x week: quads (25lbs), hamstrings (45lbs) and the one where you sit down and push with your legs (50lbs). I have been increasing the weight to keep being challenged. Cardio: ellipitical (nearly every day) and stairmaster (no more than 3x week).

What are some lower body strength training excercises that I should avoid and/or should incorporate to meet my goals? Should I just use lighter weights?

Any help is much appreciate!:flowerforyou:

heartshapdworld

So when I was younger my aunt use to sing to me-Brickhouse-because I got booty and legs. While I like my bum, I would like to make my legs smaller. I don't want thin legs, just smaller ones. My whole body has gotten smaller except for my legs. (I have been tracking my measurements) They have gotten more musculer. I tend to bulk up quite easily. I don't want to give up strength training my lower body, because I like being shapely.

Right now I am doing squats and deadlifts with free weights (8lbs) 2x week. I am using three weight machines 2x week: quads (25lbs), hamstrings (45lbs) and the one where you sit down and push with your legs (50lbs). I have been increasing the weight to keep being challenged. Cardio: ellipitical (nearly every day) and stairmaster (no more than 3x week).

What are some lower body strength training excercises that I should avoid and/or should incorporate to meet my goals? Should I just use lighter weights?

Any help is much appreciate!:flowerforyou:

lotusfromthemud

I've gotten good results at thinning up by incorporating abductor/adductor machines into my weight training.

Also, for me with my legs, I keep the weight pretty low and the reps high.

Also, Yoga has really leaned me up in the legs.:flowerforyou:

robynlee

use lighter weights!!!
you said you were increasing it for the challenge.. but thats why you are bulking up!

heartshapdworld

I've gotten good results at thinning up by incorporating abductor/adductor machines into my weight training.

Also, for me with my legs, I keep the weight pretty low and the reps high.

Also, Yoga has really leaned me up in the legs.:flowerforyou:

I forgot to add in my orginal post that I do abductor/adductor machines as well, and Yoga 2x week too. For the weights, I do 3 sets of 15 reps. The problem is when I decrease the weight, it seems as if the "arm" swings out of control whether I am lifting it (as in quads) or pushing it down (as in hamstrings), you know? And I get the feeling that that doesn't help at all.

Thanks for the suggestions-both of you

p90x_Dude

Heavier weights + lower reps (8-10) = bulk (ideal for power lifters and those desiring to put on mass)
Lighter weights + higher reps (12-15) = sculp lean muscle mass

Drop the weight and increase the reps or do weightless activities like lunges.

songbyrdsweet

I have the same problem...my quads overpower my upper body. They're the first place I gain fat, and the last place I lose it.

There's a TON of controversy surrounding rep ranges, especially in women. More often than not, you'll hear that tons of reps with really light weight will 'tone'. However, weight that feels easy is just that--too easy. Extremely light weight (like when the leg of the machine is swinging out of control) lacks 'overload', one of the three aspects of strength training necessary to promote adaptation. And 'tone' relates to the quality of muscle contraction, and isn't related to the appearance of the muscle under the skin. Basically, it's a popular, pretty-sounding rumor. The truth is:

You won't get results from easy weights. You have to work HARD to see results.

Unfortunately, if you're conditioned at all, lifting your bodyweight with your legs will not promote muscular change. If you can do it enough times (i.e., when running) you'll see cardiovascular improvement and fat loss when combined with a calorie deficit. But there is NO TYPE OF LIFTING THAT WILL MAKE YOUR LEGS SHRINK. It's just the unfortunate fact of resistance training. When you apply progression (adding difficulty), overload (taxing your muscles), and specificity (training for a certain adaptation) you'll see some growth, even if it's just a teensy eensy weensy bit.

Rep ranges, in general, are as follows:

1-5 Power
6-8 Strength
8-15 Hypertrophy (growth)
15-20 Ridiculous hypertrophy (when applying overload...Google '20-rep squats', there's nothing related to 'toning' )
Up past 20...at that point the weight is probably too light

This probably isn't what you'll see in most Women's mags, but they can kiss my behind, because you will see this in sports med and exercise science books. I will say that individuals have different types, sizes, and densities of muscle fibers, so these numbers certainly aren't exact. But women are generally mislead to either lift weights that are too light or do tons of reps, which generally leads to further growth. Most Oly powerlifters are far from bulky, and some are under 200 lbs. Strength and size do not go hand in hand (I promise, I powerlift, and I can get lean when I want to ) Good luck!

cp005e

Welcome back, SBS!! And thanks for that very informative post. I have always wondered the same thing as the original poster - I tend to have a muscular build, but wish that my calves and thighs were a little more compact. Alas, it sounds like it is not to be!

songbyrdsweet

Welcome back, SBS!! And thanks for that very informative post. I have always wondered the same thing as the original poster - I tend to have a muscular build, but wish that my calves and thighs were a little more compact. Alas, it sounds like it is not to be!

Thanks! I'm glad to be home and in the gym! :bigsmile:
Really, the best way to become more symmetrical is to build the upper body. And certain areas will continue to look bulkier until we lose a loooooot of fat, because really it's the fat that creates the appearance of bulk. Muscle is lean and dense.

jamdblake4

everyone has said some good things, for the women I train that want what you want I have them stop doing squats and no more deadlifts both mass building. I would add some walking lungs.

heartshapdworld

I have the same problem...my quads overpower my upper body. They're the first place I gain fat, and the last place I lose it.

Girl....I feel you. :laugh: I had to check for a minute and make sure that my twin sister didn't join this site-I really do have an indentical twin sister. Well, thanks for all the infomation.

I do appreciate the obvious work you have put into your post. I could feel that the light weight was not causing "overload," because it was just too easy. I kept working out though, and increasing the weight as needed, because I figured toned (big) legs are much nicer than flabby (big) legs. I had a feeling someone would post that there is no way to shrink your legs. I guess I need to be happy with myself the way God made me. :grumble:

heartshapdworld

Drop the weight and increase the reps or do weightless activities like lunges.

Thanks for the advice. :happy: Last night I was dreaming about this, and deceided when I woke up that I would do weightless activties as you call them. I assume they must work, otherwise you wouldn't see them in magazines like Shape, but I wanted to check what you all had to say first.

My thought process is this: I will be using my body weight, so there will be some degree of difficultly. If only because these exercises are different than the machines that I have been using at the gym the muscles will be worked in the different way. Since I can't add weight, unless I choose to with dumbells, then (hopefully) my legs won't increase in size but increase in strength and tone only.

Nich0le

First, less weight more reps, even try lunges and squats without any weight.

Second, yoga and pilates. Both help elongate muscles while toning, making you appear leaner.

yoginimary

This probably isn't what you'll see in most Women's mags, but they can kiss my behind,

:laugh:

songbyrdsweet

This probably isn't what you'll see in most Women's mags, but they can kiss my behind,

:laugh:

Hey, I've seen some that say women shouldn't lift because of menstruation, because we'll look like men, because it's not good for our privates. Believe me, there are some CRAZIES out there.

Heartshapd, don't worry, your legs will shrink with fat loss. I have tried everything from powerlifting to sets of 30, and nothing has made me smaller but a lot of cardio and a healthy caloric deficit (a.k.a, fat loss). But underneath whatever body fat you may have, you have strong, beautiful muscles, and the bigger the are, the more prevalent and defined they'll be! I used to hate my legs, but once they raised up a 225 lb deadlift, I appreciated their power and function instead of criticizing their size. :flowerforyou:

carvan

I've gotten good results at thinning up by incorporating abductor/adductor machines into my weight training.

Also, for me with my legs, I keep the weight pretty low and the reps high.

Also, Yoga has really leaned me up in the legs.:flowerforyou:

I forgot to add in my orginal post that I do abductor/adductor machines as well, and Yoga 2x week too. For the weights, I do 3 sets of 15 reps. The problem is when I decrease the weight, it seems as if the "arm" swings out of control whether I am lifting it (as in quads) or pushing it down (as in hamstrings), you know? And I get the feeling that that doesn't help at all.

Thanks for the suggestions-both of you

Try slowing down your movements. For instance, when doing the hamstring machine, (lying down, curling legs toward bum) go up on a count of 2, and bring it down on a count of 4. Do that for 15 reps, you feel the burn. And yes, light weight, more reps

yoginimary

Hey, I've seen some that say women shouldn't lift because of menstruation, because we'll look like men, because it's not good for our privates. Believe me, there are some CRAZIES out there.

When I read that women should do inversions (in yoga) while menstruating, I thought they were crazy as well. Like what, the blood is going to flow back in?

songbyrdsweet

Hey, I've seen some that say women shouldn't lift because of menstruation, because we'll look like men, because it's not good for our privates. Believe me, there are some CRAZIES out there.

When I read that women should do inversions (in yoga) while menstruating, I thought they were crazy as well. Like what, the blood is going to flow back in?

BWAHAHAHAHAH:laugh:

..and...ewwwwwwww heheh

One person I saw on a forum said that she read squats could caused the vaginal muscles to collapse...I mean...come ON. Babies come out of there, it's not that flimsy LOL

heartshapdworld

One person I saw on a forum said that she read squats could caused the vaginal muscles to collapse...I mean...come ON. Babies come out of there, it's not that flimsy LOL

That's funny! What a great way to start the morning:laugh:

arewethereyet

RUN! have you ever seen a runner with big legs!?

good luck!

heartshapdworld

Thanks for the suggestion-I am getting over Braecitius, so running is a out for now. Doctor's orders.

Thrust

I have to respectfully disagree with everyone that is advocating lowering the weight and increasing reps. The idea that females who lift heavy weights somehow turn into a "muscular momma" is a long-perpetuated myth that needs to stop. As a female you don't have the necessary hormones to become "bulky." If you'd like to tone your legs you need to focus on the big compound movements (squat, squat, squat), lunges, bulgarian split squats, pistol squats, etc.

As well (and don't take this wrong) if you're legs are truly bulky, have you considered the possibility you're carrying around too much fat? Remember the essential element to toning is to decrease bodyfat to reveal the underlying muscle.

Here's an article that appeared in "On Fitness" magazine by Leigh Peele that address this exact subject:

http://leighpeele.blogspot.com/2007/05/come-on-pts-and-ladies-let-me-train-you.html

John Berardi, Ph.D., on the subject:

http://www.johnberardi.com/articles/women/lean.htm

I suggest reading this and reviewing what she has to say about heavy weight and "toning."
http://www.bunklers.com/Confusion.html

See especially "Myth 2"
http://www.nzgirl.co.nz/articles/9084

Also, I can't recommend the book "New Rules for Lifting for Women: Lift Like a Man, Look Like a Goddess." It's an excellent book that covers training AND nutrition.

heartshapdworld

Thrust-thanks for the articles. I appreciate the time it took for you to respond and post them.

Thrust

Thrust-thanks for the articles. I appreciate the time it took for you to respond and post them.

You're welcome. I hope they help and you are able to achieve the progress you desire :drinker:

musclebuilder

yeah exercises like squats and deadlifts do NOT build bulk on women. I give you lots of credit for using those exercises as they are two of the toughest exercises you can do. women do not have enough hormones to build bulk like a guy. you only need to train your legs once a week. mix up your exercises every 2-4 weeks to shock your muscles. 15 rep range is correct. higher reps to burn more cals. if you only train legs and not your other body parts, chest, shoulders, back, arms, calves and abs you are seriously robbing yourself. full body training with weights is the single most effective way to lose weight and tone your body. muscle burns fat, increases metabolism. but again, dont fear getting bulky because it wont happen without illegal drugs. 15 rep range for every body part. 3-5 exercises per body part and 3 sets is perfect. cardio no less then 3 days a week. 30 to 45 minutes. best to be done directly before or after your workout. its best to train 45 to and hour roughly. no longer. you should be in and out. short rest periods between sets. keep your heart rate up.

next is diet. diet is 90% of your success in a gym. you want to eat 6-8 smaller meals a day. this keeps your metabolism burning cals even when your resting. it tricks the body. you need to find out you TEE compared to your TCC. thats total calories consumed compared to total energy expended. to burn fat you obviously must burn more then you take in. your diet must consist of lean protein, turkey, lean red meat, fish, eggs. ect... natural carbs, brown rice, oatmeal, wheat bread. and lots of fiberous veggi's. you want the majority of your carbs to be from the fiberous green veggi source. and healthy fats. omega 3, flaxseed, olive oil ect... consume fast acting carbs directly after your workout. this is the one time a day you want to consume roughly 50 grams of fast carbs. it helps in the recovery process follwing exercise.


supplements. bcaa essential amino acids, L glutamine, multivitamin, vitamin E, C, B, fish oil caps, a protein powder is usefull, green tea extract tabs.

you said you're just getting over being sick so you cant run. well these supps will quickly build back up your immune system and you'll be good to go in no time. And help keep you from being sick ever.

follow this info to a TEE and you will not only get the legs you desire but you'll be the best you, you can be.