Super Curvy Quads! How to whittle them down?

[AAP]

Stimulation to a muscle is stimulation. There isn't a difference really. You can do a bit less stimulating the muscle which is known fashionable gym cirlces as "toning".

*big goofy smile*

Instead of focusing on compound movements that cause more stimulation than their isolation counter parts, stick with exercises like leg extensions, step ups (holding bar across traps squat style but then stepping up on bench or platform), old school hack squats (straddle barbell and hold up between legs while squatting down), etc..

Since you are using lighter weight and a bit higher reps, make sure you go for complete range of movement. Watch the mirror. For instance when people talk about squatting ass to floor, the last couple of inches isn't due to further range of movement on the quads. Instead it generally occurs because you compact the body and hyperextend the muscle, placing it and the tendons and ligaments at great risk.

So watch the mirror, go down until you see the muscle actually stop expanding, then go up just shy of lock out to keep tension on the muscle.

Lunges are great, side step lunges are really really good too. Instead of following a path of movement forward you lift your leg and step sideways.

Keep us posted and let me know if you want me to share these pics you sent me.

 

[superqt4u2nv]

Stimulation to a muscle is stimulation. There isn't a difference really. You can do a bit less stimulating the muscle which is known fashionable gym cirlces as "toning".

*big goofy smile*

Instead of focusing on compound movements that cause more stimulation than their isolation counter parts, stick with exercises like leg extensions, step ups (holding bar across traps squat style but then stepping up on bench or platform), old school hack squats (straddle barbell and hold up between legs while squatting down), etc..

Since you are using lighter weight and a bit higher reps, make sure you go for complete range of movement. Watch the mirror. For instance when people talk about squatting ass to floor, the last couple of inches isn't due to further range of movement on the quads. Instead it generally occurs because you compact the body and hyperextend the muscle, placing it and the tendons and ligaments at great risk.

So watch the mirror, go down until you see the muscle actually stop expanding, then go up just shy of lock out to keep tension on the muscle.

Lunges are great, side step lunges are really really good too. Instead of following a path of movement forward you lift your leg and step sideways.

Keep us posted and let me know if you want me to share these pics you sent me.

I highlighted an awesome point. I rarely actually squat anymore especially over contest prep. I do lots of issolation like AAP said reps for my legs are around 12-20 and I will do 4-5 sets. For leg extentions I do 4 with both legs together then 4 with each leg seperate and the toes pointing out and in. So yeah that is a total of 12 sets of extentions and that is just the start of the workout.

 

[Rachel...lol]

Hey CM! Sounds like you're doing great! I have no advice for you, as I like curvy quads. Keep up the good work doin what you're doin.

 

[curvymommy]

THANKS SO MUCH Everyone! AAP, SuperQT, Rachel! Thanks for visiting my thread and for the help.

Being a little more active here in this forum has inspired me to take new pics on February 1st and continue to hammer away at it and keep taking new pics every 1st of the month until summer.

I'll create a new thread for this.

 

[PhoenixS]

THANKS SO MUCH Everyone! AAP, SuperQT, Rachel! Thanks for visiting my thread and for the help.

Being a little more active here in this forum has inspired me to take new pics on February 1st and continue to hammer away at it and keep taking new pics every 1st of the month until summer.

I'll create a new thread for this.

3

Woo hoo pics!!!!!!!!!

Hai CM!!

 

[OMEGA]

On Leg days from now on simply do this:

1: the Revolving Stair Case for cardio 23 minutes
2: 5 sets Hamstring Curls
3: 5 sets Light to med leg extensions
4: 3 sets of seated ham curls
5: 3 sets deadlifts

then abs per the OMEGA method

 

[curvymommy]

On Leg days from now on simply do this:

1: the Revolving Stair Case for cardio 23 minutes
2: 5 sets Hamstring Curls
3: 5 sets Light to med leg extensions
4: 3 sets of seated ham curls
5: 3 sets deadlifts

then abs per the OMEGA method

Thank you Omega. I was wondering if you'd ever chime in but didn't wanna pester you.

I cannot tell you how excited I am for February 1st! I just ate enchilada casserole, homemade guacamole and chips, ect. and am now eating a jolly rancher sooo...I'm ready for the new month!

RE: legs

I havent done hamstring curls in forever so I'm looking forward to working them. Thank you!!!

 

[SpyWizard]

put a skin fold caliper on them.. then lets talk... i run 12-13 as a normal bf.. but my legs are 6-7% yr round, with women and those that i train, i cycle the workouts.. that is 5 weeks low rep and high weight then we do endurance training, and that is accomplished with max of their own body weight and higher reps..

the way I determine rep range is with a heart rate monitor.. depending on age (if they exceed 24 yrs old) then there is no advantage to doing lactic acid build up and training to that degree.. so, as soon as the burn starts, do 4 more reps.. that way you will still be able to walk tomorrow and the next day and even get to train the legs a 2nd time that week, and it will not interfere with further conditioning.. Stairs, yoga, that's another tool to ensure elongating the muscle..

Congrats on your squats though..

 

[OMEGA]

Thank you Omega. I was wondering if you'd ever chime in but didn't wanna pester you.

hai you can ask any time if you need anything

I cannot tell you how excited I am for February 1st! I just ate enchilada casserole, homemade guacamole and chips, ect. and am now eating a jolly rancher sooo...I'm ready for the new month!

that was me last month lol

RE: legs

I havent done hamstring curls in forever so I'm looking forward to working them. Thank you!!!
yes doing 2 rounds will make a huge difference.
do one version laying or standing, the other version seated

..