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How do I get legs like this?
EmilyGray345
Posts: 22 Member
5
Replies
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Many years of muscle building (bulking/surplus) cycles very focused progressive quad training that incorporate lots of squats, leg press and all that. I don't know where you are starting off or your genetics but be prepared to dedicate a lot of time and effort to get there.15
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EmilyGray345 wrote: »
??
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.1 -
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mom23mangos wrote: »
@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.2 -
Be extremely sensitive and dedicated to training.0
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Ask your ancestors - they are responsible the way you are built.4
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OP, I think the answer is going to be the same regardless of what picture you post. Are you looking for more info, or are you just posting pictures for fun now?
All of these women no doubt worked for years to get that look. Low body fat, well developed muscles, and possibly some genetic advantage.10 -
Smithers, look at her completely. Arm, small waist, shoulders,0
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Steroids sometimes too9
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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.0 -
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)6 -
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".
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Keto_Vampire wrote: »
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.
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. 1 -
"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 are4 -
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...4 -
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.3 -
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.0
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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.3
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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.2
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