Question: Strength Training for the Legs

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 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!

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.

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.

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:

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?

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.