Do you think my leg workout is comprehensive enough?? Only work them once a week, although I do get a pump in my calfs and quads each morning from my 20 mins stepper workout!
Squats - 1 warm up 20 reps
4 sets between 5 - 10 reps
Lunges, with rear leg elevated 8 inches
3 x 10 each leg
lying leg curls - 4 x 5 - 8 reps
seated leg extensions - 4 x 5 - 10 reps
straight leg dumbell deadlifts - 4 x 8 reps
calf raises - 4 x 10 reps
I don't do anything for inner/outer thighs, would you incorporate anything?
Weights - I go as heavy as possible with strict form.
Thats comprehensive enough. I never bother with adductor and abductor exercises. When you are doing lunges and squats they are working to help stabilize. I often have people complain about DOMS in the adductors despite working them directly.
If memory serves, you seem to complain about your butt and legs, if so why do you train them so heavy? If I had a client that wanted leaner slimmer legs I would stick to higher reps 15-20 to failure. Difficult enough to maintain muscle while losing the fat through diet but not heavy enough to promote muscle gain.
Re: LEG WORKOUT
Primo advise Mr.Nice LOL...I always find higher reps(with decent weight) to be absolutely brutal..especially if you superset and/or if you keep breaks between sets really short I never do heavy leg workout..my legs would just get way outta proportion..My BF says I have Canon for legs(in nice way-he digs them)..all 56 cm of it
Yeeeeeeha of to do some high rep,high intensity workout to trim them down
I go heavy as I don't have much muscle mass on my legs, particularly my hams and glutes, so thought if I went low and heavy I may increase the mass and hopefully help burn some fat??
Re: legs
If you feel you legs lack muscle stay within the 8-12 rep range. As for burning fat, the added muscle will help with over all fat loss but it will not reduce the fat in the area the muscle is gained. Saying that, if your legs were to gain more muscle it would change the shape and tighten them up whether you lose fat or not.
legs
Cheers Darrin, not confused now (it doesn't take much to confuse me!)
My legs are lacking muscle mass as I've always held back training them because when they get bigger I always get paranoid I look fatter in my clothing.
Phsycological mind games I know, but I'm no longer holding back....I'm training the hell out of them
I never do heavy leg workout..my legs would just get way outta proportion..My BF says I have Canon for legs(in nice way-he digs them)..all 56 cm of it
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