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quad definition
- Thread starter Stacy
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Quad Definition.....Squats, Lunges, Leg Extensions. I imagine you are also talking about size along with the definition? For size, heavy weight, low reps. For definition, drop your body fat through diet. For size AND definition....clean diet with heavy weights. 
lucidblue
New member
Definitely squats!!! I could never get definition in my thighs before I started squatting. I was worried that my legs would look "big," but they don't at all. I do 5x5 with heavier weight. I also do lunges, SLDL (for hamstrings), leg presses and hamstring curls. I've never had such fast results with my thighs before. Squats were definitely the key to this equation. Unfortunately, I've had to lay off squatting for awhile. In their place I have been doing heavy leg presses as my 5x5. I miss squats and can't wait to get back to them.
I still endorse heavy pressing movements like squats and leg presses for making the legs look more attractive. Added muscle to the legs shapes them up nicely and provide that look most women are thinking of when they say they want "defined" legs.
Stacy, dont be afraid to train your legs hard. You are not going to wake up next week with football player legs. That is absolutely impossible. Train them heavy and hard, like a guy, and what will happen is you might add a 2-3 pounds of muscle to your legs and they'll wind up a lot more shapely and look fricking fantastic in a miniskirt.
As for rep range, since you want muscle growth you should train in the 8 to 15 rep range.
Stacy, dont be afraid to train your legs hard. You are not going to wake up next week with football player legs. That is absolutely impossible. Train them heavy and hard, like a guy, and what will happen is you might add a 2-3 pounds of muscle to your legs and they'll wind up a lot more shapely and look fricking fantastic in a miniskirt.
As for rep range, since you want muscle growth you should train in the 8 to 15 rep range.
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