Leg Definition

Z

zephyr893

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I've been training for years now, and can't seem to get my quads, hams, inner and outer thighs in shape. As a woman, I know they carry more weight in this area. But I lift hard with heavy squats, lunges, deadlifts, clean & jerks, extensions, curls, etc. Does anyone have good, over-all leg exercises for blasting all the muscles? I would love a whole new leg routine, as I'm training legs twice a week and nothing is working. Running and cardio don't seem to be helping either. Throw out some good routines for me! Thanks in advance!

Oh, I've also just started taking creatine. Not the powder, but pills. 3 a day. Think that'll help?
 
 
LOL! Perhaps I was flirting and didn't know it!! Here...I'm throwing you a virtual towel. ;)

But I do have a question, and maybe you can help me out. It says to alternate between part 1 & part 2, but since I lift legs twice in a week, will I be dead if I do this routine twice in a week? Let me know if you have any thoughts, DM!
 
But I do have a question, and maybe you can help me out. It says to alternate between part 1 & part 2, but since I lift legs twice in a week, will I be dead if I do this routine twice in a week?
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I'm not sure if this would be too much to do in one week. I'd suggest trying the program as it's described. If this doesn't feel intense enough try to alternate the program for 2 days in one week.

Just a thought....maybe you're, oh I'm gonna say it, overtraining your legs. Changing to a 1 day a week leg training schedule for this program may jump start your leg development again. Sometimes when I've been training hard for a long period of time I take a couple days and just relax. Basically I eat very UNclean for that short period of time and I actually feel and appear to be leaner following that cheat time. So, maybe this program will allow your legs to rest and grow.

Keep me posted as to what you decide to do and how it works out for you.


DM
 
Good advice, thanks. I am just so eager to slim down my legs while getting leaner and stronger. That's why I love this program cuz it's more about holding the position and lengthening the rep, rather than lifting crazy heavy. I'll have to think about cutting back to legs once a week. Not sure I can mentally handle it!
 
I completely understand. I know it is very difficult for me to comprehend how "less" can be "more" sometimes. Just don't get frustrated.

We're all in this training/self-improvement thing together. ;)


DM
 
I do squats on a regular basis and was on vacation for a week so wasn't doing any....I did some on Thursday of last week and did a 10km walk on Saturday and my legs/butt are still hurting...not alot but I can still feel it in certain areas from Thursday...I carry 15lb dumpbells...?
 
Zephyr,

I'm learning new methods to help a client answer/achieve their goals and I'm going to try it with you. So.. off to your questions..

First, the title of your post is leg definition but you make no reference in the post as to achieving defined legs?

I've been training for years now, and can't seem to get my quads, hams, inner and outer thighs in shape.
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What is in shape? Greater strength, more definition? A clearly defined goal would be very helpful here to prescribe something to get you closer to this goal. Ian's program btw is essentially attempting to increase leg muscle size and strength. So consider this while doing this program.

As a woman, I know they carry more weight in this area.
But I lift hard with heavy squats, lunges, deadlifts, clean & jerks, extensions, curls, etc. Does anyone have good, over-all leg exercises for blasting all the muscles? I would love a whole new leg routine, as I'm training legs twice a week and nothing is working.
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Good to see you have found what you are doing is no longer giving you the results you want so you've found a new program. This is a start, but I am still confused as to what it is you want to achieve with this new program.

Oh, I've also just started taking creatine. Not the powder, but pills. 3 a day. Think that'll help?
Click to expand...

I'm not sure if the pill form of creatine is any different than the powder. I've only used the powder form. Some people respond and some do not. I've seen very good gains in strength and size when taking creatine. But again, will it help for what you want to achieve? Post your goals and we shall see :)
 
My goal is to achieve leg definition. If I mention shape, it is within that same relam and goal, just a different way of explaining. It's all relative. My goal is to achieve lean-looking legs that are well-defined. The creatine was recommended to me by my trainer to see if that would have any impact on achieving better results in terms of building muscle.
 
Yes, I watch my diet very much so...I always have ever since I was a kid. I try to go very low GI carbs, no sugar, lots of vegetables and lean protein. I do a protein shake post workout, have a small portion of oatmeal for breakfast when I get into the office, snack on nuts btw breakfast and lunch, then lunch will be some sort of lean protein in a salad, be it tuna or turkey breast. Dinner is chicken breast, ground turkey, cous-cous or some other lean protein again. I snack on soy chips or other higher protein snacks without white unbleached white flour or hydrogenated oils. I was even on the South Beach Diet for a while as well, and that really helped, so I try to stick to that same low carb/low sugar ideal. (The thing is, I'm not really trying to lose weight, so I couldn't stay on it. I'm at a decent weight now, I just want to lose about 3% body fat and then hopefully the muscles in my legs and all over will be more prominent.) Oh, and I drink TONS of water. So, the diet is fairly clean; I just honestly feel after 12 years of working out (and I'm only 27) that my body is just at a point where it doesn't want to budge. I have great abs, arms and back muscles, but after all this time, my legs just won't do anything.
 
I have the same problem with my legs...I seem to have a longer upper body so I seem a little more solid...I have muscle in my legs because I work them all the time but I have that outter layer of fat that is prominent and I hate it...I need to do more HIIT to lower my body fat for sure...it's frustrating when you work out alot!
 
I agree, Shar. I, too, have a weird extra layer over my very-much-worked leg muscles. I do cardio and have tried interval training as well, but honestly that doesn't even work. I feel like I look worse now than when I was doing sustained-pace cardio. I have started to incorporate Windsor pilates into my routine, to see if that can help. I bought the Bun & Thigh tape and I'll tell you, it burns. I try to do it 2-3 times a week when I get home from work. That gives me a full workout plus another workout at night.
 
good points I'll try and get that tape!
 
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