More intense lower body exercises?
1bella_a
Posts: 6 Member
I've been working my legs and hips for the past months with squats and lunges, and they're becoming quite muscular but not where I'd like them. would love to hear of some more intense workouts I can do to really get me sweating at the gym. Thanks!
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Replies
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Deadlifts. Leg press.
Heavier squats.
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Yeah I've been increasing the weight of my squats regularly, but it doesn't feel to be getting any harder. Maybe I should do a bigger jump in weight or just do them more frequently?IsaackGMOON wrote: »Deadlifts. Leg press.
Heavier squats.0 -
If they don't feel hard, you are definitely not lifting heavy enough
Try switching to low reps and upping the weight.0 -
Well they are hard and absolutely take a lot of strength, I'm probably just getting better faster than I'm increasing the weight. Your advice sounds great though, thanks!sarahsamuels82 wrote: »If they don't feel hard, you are definitely not lifting heavy enough
Try switching to low reps and upping the weight.
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It's a good idea to add something each workout - either more weight (just a small bit) or another rep/set. It's called progressive overload if you want to google it, loads of info about
I would recommend having a look at some programmes online. Some good ones here:
5x5 strong lifts
Aworkoutroutine.com
Starting strength mark rippetoe
Enjoy 0 -
Try your loaded squats followed by steps up, really supersets legs.
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You're limiting yourself by only doing 2 exercises. Get yourself on a proper training program and you'll start seeing results0
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I've been working my legs and hips for the past months with squats and lunges, and they're becoming quite muscular but not where I'd like them
Where you would like them? If you want larger muscles, increase the weight you're using and eat at a calorie surplus. If you're trying to slim them down and reduce the fat, eat a calorie deficit. Fat loss can't be targeted, so the leg exercises you do are irrelevant.
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Walking lunges, lying leg curls, pistol squats, ATG squats, jump squats, stiff legged deadlifts..............the list is endless.
A.C.E. Certified Personal and Group Fitness Trainer
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sarahsamuels82 wrote: »If they don't feel hard, you are definitely not lifting heavy enough
Try switching to low reps and upping the weight.
This is a good suggestion.
You can do one leg day with a heavy pyramid and hit a high weight. Something 3 reps is all out effort. Do that 3 reps 3 times
Then next leg day do a 10 sets of 10 reps burn out. A light weight like 135 gets quite heavy at the end.
A leg day isn't complete without some stuff leg deadlifts to work the bubble booty
If you have the desire to get outside and access to a bicycle, good hard road cycling of speed and duration will smoke your legs and give you a hard cardio day.
A bike will help you get cut if you manage diet.
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I've been working my legs and hips for the past months with squats and lunges, and they're becoming quite muscular but not where I'd like them. would love to hear of some more intense workouts I can do to really get me sweating at the gym. Thanks!
Are you training more for strength or hypertrophy?0 -
I'd add in hip thrusts, deadlifts and bridges. you can also walk on a steep incline if you want to get in some cardio at the same time. Weighted step-ups, calf raises, maybe even add in some more cardio type stuff like box jumps, jump squats, sprints, jumping lunges, etc.0
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If you want fast progression, something like SS or SL add 5lbs to every workout (which means 15lbs of squat increases per week). That will make your squats difficult, quickly.
Or just do widowmakers three times a week if you want to kill yourself.0 -
Alright, that sounds like a good plan. I'll definitely start working on deadlifts and generally increasing weight, but is it necessary to do a lot of cardio too? Not very easy to do any uphill biking where I liveKittensMaster wrote: »sarahsamuels82 wrote: »If they don't feel hard, you are definitely not lifting heavy enough
Try switching to low reps and upping the weight.
This is a good suggestion.
You can do one leg day with a heavy pyramid and hit a high weight. Something 3 reps is all out effort. Do that 3 reps 3 times
Then next leg day do a 10 sets of 10 reps burn out. A light weight like 135 gets quite heavy at the end.
A leg day isn't complete without some stuff leg deadlifts to work the bubble booty
If you have the desire to get outside and access to a bicycle, good hard road cycling of speed and duration will smoke your legs and give you a hard cardio day.
A bike will help you get cut if you manage diet.
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You don't have to do any cardio. When done correctly, you will get a huge cardio benefit from weight training alone. I only ever use cardio if I've eaten way too much0
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I've been working my legs and hips for the past months with squats and lunges, and they're becoming quite muscular but not where I'd like them. would love to hear of some more intense workouts I can do to really get me sweating at the gym. Thanks!
How much are you squatting? Do 5 reps each day, adding 10lbs per day. Your legs should either grow like mad or reach their limit.
Are you trying to gain or lose? Looks like you're trying to lose from your profile. I'd search for info on how to build muscle and lose weight - these things don't normally go together, at least not if you are trying to put on a lot of muscle.
Osric0 -
If you just keep increasing the weight it will get difficult soon enough. I started going to the gym four months ago and i've been able to bump my leg press 5 lbs pretty much every workout and i'm pretty scrawny. I think since the butt is such a large muscle the beginner gains can seem kind of limitless if you weren't really working it before compared to say something like a bicep curl that you will find your max on very quickly and move up much more slowly from there.0
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Yes, I am trying to lose a bit of weight, not too much. I am sort of hoping it will go together with the exercises I'm doing. It has been working out alright so far. Also, I'm increasing the weight of my squats gradually, so I think I'll find my limit in the next week or so.OsricTheKnight wrote: »I've been working my legs and hips for the past months with squats and lunges, and they're becoming quite muscular but not where I'd like them. would love to hear of some more intense workouts I can do to really get me sweating at the gym. Thanks!
How much are you squatting? Do 5 reps each day, adding 10lbs per day. Your legs should either grow like mad or reach their limit.
Are you trying to gain or lose? Looks like you're trying to lose from your profile. I'd search for info on how to build muscle and lose weight - these things don't normally go together, at least not if you are trying to put on a lot of muscle.
Osric
I'm going to be working on deadlifts and lunges too, but is there anything you could recommend specifically? I weigh around 20+ pounds less now
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Thought I should make a post. I would just squat a lot more, and really challenge yourself with how much weight you're pushing. I got quite muscular legs and butt very quickly with doing that by itself. And honestly, I wouldn't worry too much about your weight right now as that should stabilize pretty quickly. You'll look great!0
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I've been working my legs and hips for the past months with squats and lunges, and they're becoming quite muscular but not where I'd like them. would love to hear of some more intense workouts I can do to really get me sweating at the gym. Thanks!
Based on the statement of becoming muscular, my next question would be what is your desired end goal? More muscle tone in certain areas, simply a good exercise to shred some calories, or simply a change of pace to give yourself some variety?
If you are building excess muscle where you don't want it, figuring out where you DO want it might be the first step towards good advice. Which by the way, probably won't come from me, since I've never been into the whole body shaping thing!
It sounds like you are putting in the work. Now figure out how to put it in to meet your personal goals.
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