How do I get legs like this?

Replies

  • Scotty2HotPie
    Scotty2HotPie Posts: 146 Member
    EmilyGray345 wrote: »
    jfvtri9v0yuw.jpeg

    ??

    Squats / Deadlifts / Lunges ...... Repeat 2 x per week.

    Yeah... there's lot's of iso exercises that help too, but any leg workout needs at least one of the big three, preferable more or all.

    And eat... especially protein. Lot's of protein.
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    And also in the pic, crazy low levels of BF. To @Phirrgus's point, @JBanx256 is one of the few people I know that is able to keep that level of definition and low BF near year round in a healthy manner. Oh, and don't forget lots of flexing.
  • Phirrgus
    Phirrgus Posts: 1,894 Member
    mom23mangos wrote: »
    And also in the pic, crazy low levels of BF. To @Phirrgus's point, @JBanx256 is one of the few people I know that is able to keep that level of definition and low BF near year round in a healthy manner. Oh, and don't forget lots of flexing.

    @mom23mangos, good mention on doing it healthy. I've known folks that get into a pretty unhealthy mindset chasing that definition.

    Me...I know what to do, but being perfectly honest...I'm just not ready to make that kind of sacrifice yet lol.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Be extremely sensitive and dedicated to training.
  • neugebauer52
    neugebauer52 Posts: 1,120 Member
    Ask your ancestors - they are responsible the way you are built.
  • EmilyGray345
    EmilyGray345 Posts: 22 Member
    zlu4s9laix1q.jpeg
  • Commander_Keen
    Commander_Keen Posts: 1,179 Member
    Smithers, look at her completely. Arm, small waist, shoulders,
  • MamboRumba
    MamboRumba Posts: 423 Member
    Why don’t you contact her on social media and ask?

    (Or, any other body inspo girl you like)

    Calf machine, Leg Press machine, lunges, squats ......both with weight.....and, for cardio workouts....dancing such as ballet and step aerobics.

    Build up your stamina with endurance exercises to make sure every single leg workout counts. It is a large muscle group that uses a lot of energy during workouts. Practice breathing exercises to pace your energy.

    You are going to eat a clean bodybuilder diet. You are building, repairing and protecting (from leg injuries) your leg muscles. Take good care during calf training. Calves are prone to excessive pain if trained too hard and incorrectly.

    One day at a time. Stay focus.

    If you have the genetics you can do it! Legs are a muscle!

    One of the easier body part to bulk up.
  • Phirrgus
    Phirrgus Posts: 1,894 Member
    Keto_Vampire wrote: »
    Phirrgus wrote: »
    tec9goo wrote: »
    Steroids sometimes too
    Why is that always an assumption? The lifter OP posted (assuming it's the same lifter in all shots, same tat rt arm in two shots) may just be someone who has that level of dedication and drive. Lots of them out there.


    Even if she does use steroids, it's not a guarantee for success or substitute for training & nutrition.
    Plenty of steroid users with pretty lackluster physiques (quite often very imbalanced either due to lack of training/prioritizing certain bodyparts over others or simply genetic limitations)

    Now that you mention it, I did have one good friend who used fairly heavily and although he had mass, he just didn't look that great.
    Chieflrg wrote: »
    Phirrgus wrote: »
    tec9goo wrote: »
    Steroids sometimes too
    Why is that always an assumption? The lifter OP posted (assuming it's the same lifter in all shots, same tat rt arm in two shots) may just be someone who has that level of dedication and drive. Lots of them out there.


    Enhancements takes the same dedication and drive as natural it just allows more work to be possible.

    Most people are not extremely sensitive to training naturally and can't achieve that look without anabolics in their training career at some pount no matter how much dedication and drive.

    Much more common than not. Definitely not assumed "always".

    Maybe so Chief - I do not pretend to know the sport as well as you do :) It just seems that any discussion regarding someone with an outstanding physique inevitably brings claims of steroid use which then derails the thread away from that all important work and diet. That's all.
  • wiigelec
    wiigelec Posts: 503 Member
    edited July 2019
    "How do I get legs like this?"

    Step 1) stop comparing yourself to other people
    Step 2) get as strong as possible using barbell training (squat press deadlift)
    Step 3) not care anymore because you are the strongest version of yourself, have been refined by the hard work it took you to get there and your legs look like what they need to look like for you to be who you are
  • tec9goo
    tec9goo Posts: 119 Member
    Phirrgus wrote: »
    tec9goo wrote: »
    Steroids sometimes too
    Why is that always an assumption? The lifter OP posted (assuming it's the same lifter in all shots, same tat rt arm in two shots) may just be someone who has that level of dedication and drive. Lots of them out there.


    I said sometimes...
  • Phirrgus
    Phirrgus Posts: 1,894 Member
    tec9goo wrote: »
    Phirrgus wrote: »
    tec9goo wrote: »
    Steroids sometimes too
    Why is that always an assumption? The lifter OP posted (assuming it's the same lifter in all shots, same tat rt arm in two shots) may just be someone who has that level of dedication and drive. Lots of them out there.


    I said sometimes...

    You did, and Chief corrected me, so conceded. I would just rather talk about the methods used than the questionable supplement that's always brought up.
  • kjm3579
    kjm3579 Posts: 3,974 Member
    Spend lots of time in the weight room of your gym lifting heavy things and putting them back down again while you dial in your diet to get rid of excess body fat.
  • acpgee
    acpgee Posts: 7,947 Member
    I like the rest of her body but seem to be the only person who thinks her quads are out of proportion with the rest of her.
  • Cahgetsfit
    Cahgetsfit Posts: 1,912 Member
    Nothing more to add really that hasn't already been said.

    YEARS of training, and lots of focus on the quads - squats, lunges, leg extensions, etc etc. But not JUST legs - the rest of her is pretty well 'worked out' too.

    Then, dieting HARD to get to super low BF.

    Plus, add some flexing and some good lighting.

    Possibly, but not necessarily, some steroid use, but also as mentioned above the steroid isn't going to magically make the legs grow. It's used in conjunction with the committed consistent HEAVY training and use of bulk/cut cycles. It will help the legs (and everything else) grow if you use it wisely.

    She most likely also has (or had) a coach to tell her what to do and when and how often.

    So yeah OP - get lifting and eating and be patient coz it will take you years to get there.

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