Building leg muscles

posted 3 years ago in Fitness
Post # 3
Member
47 posts
Newbee
  • Wedding: September 2014

Walking lounges, and all sort of lounges, squats – start with just your body weight then start adding some weight, deadlifts, hip thrusts, box jumps, leg press machine, leg extension machine i can go on and on, But doing just these will shape your butty and legs. Go to youtube and look up all of those. For barbell squats and deadlifts the right technique is very important otherwise you can hurt yourself. Good luck. You can do it !

 

Post # 4
Member
537 posts
Busy bee
  • Wedding: May 2013

Second that you need to be weight training. The seated leg press machine (15 reps, 4 sets) at 60kg (appx 130lbs) is what I do and it makes a huge difference in my butt and thighs (front and back). You cannot underestimate the importance/effectiveness of squats.

spaula89I hope this doesn’t sound creepy, but you have my dream body. Would you mind sharing (even by PM) your height/weight and training routine? surely you do fitness modeling? You must work incredibly hard, I am in awe!

Post # 6
Member
2913 posts
Sugar bee
  • Wedding: August 2013 - Wynn Las Vegas

@spaula89:  All of this!! Squats, squats and more squats!

Post # 7
Member
885 posts
Busy bee
  • Wedding: October 2013

Cycling is amazing for your legs!  When I joined a cycling club last summer I couldn’t believe how muscular my legs became.  Do you have spin classes at your gym?

Post # 9
Member
9137 posts
Buzzing Beekeeper
  • Wedding: November 2013 - St. Augustine Beach, FL

@Allyg:  Squats and lunges, hundreds of them at least three times a week.  Bonus points for walking lunges.

Post # 10
Member
744 posts
Busy bee
  • Wedding: May 2014

@Allyg:  Since you do group classes can you do Body Pump? 

 

Post # 11
Member
2913 posts
Sugar bee
  • Wedding: August 2013 - Wynn Las Vegas

I do it 2-3x a week. Then my legs are dead ha.

Post # 12
Member
289 posts
Helper bee
  • Wedding: November 1999

@Allyg:  30 day squat challenge is great for someone brand new to fitness. However, you will stall out pretty quick if you do not progress beyond. I saw the most change in my figure once I began heavy weight lifting. Prior to this, I did cardio until I was blue in the face, Yoga, Pilates and Barre workouts.

 

I personally started with the program “Stronglifts 5×5” which can be found via google for free. There is also a womens group on MyFitnessPal forums dedicated to women doing Stronglifts 5×5 that takes some of the intimidation level out of it! 🙂 I’ve also heard great things about “Starting Strength” and “New Rules of Lifting for Women”, both can be found for a cheap price on Amazon. 

 

I went through two rounds of Stronglifts before my newbie gains stalled (it’s a 12 week program). So, in that time alone, even though I was dieting, I saw an awesome improvement everywhere (but especially in my legs & booty!). I am now in a calorie surplus (“bulking cycle”) to gain muscle which is a painfully slow process for women, but I am REALLY seeing badass results now! 

 

Otherwise, Spaula89 is right on- weighted Squats, Deadlifts, Hip Thursts, GHR and Step-Ups are my personal favs!

 

 ETA- I do full body compound lifts 3x week. That includes legs. Once it starts getting really heavy…well, there is no way in hell I could do more! You’ll know! 

 

Good Luck! 🙂

 

Post # 13
Member
47 posts
Newbee
  • Wedding: September 2014

@Allyg:  @Hausfrau:  

Thats actually not me, I dont post pics of me in panties anywhere lol But thats close to what I look like. I train for my first fitness bikini comp. I posted the pic just to show you guys what you can achive by hard work.

@Hausfrau: I will msg you my work out routine later on. Im a bit busy at work now 🙂 

Post # 14
Member
47 posts
Newbee
  • Wedding: September 2014

Allyg: I do heavy leg day once a week, and add some weighted, walking lounges on a different day when im working on my chest or another part of the body. 

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