Thighs

[witkowsd]

I know this probably has been hammered a million times but today is leg day so I just need a little advise - my thighs are horrible. I know you can't spot reduce but I am really desparate. Should I be doing heavier squats and light - more reps - I do a bunch of leg exercises and two days of 20 min. of cardio - but it seems like my legs are getting worse. My upper body is great - great muscles and of course looking for more so I don't want to mess that up - my carb/calorie intake is good - any suggestions before I hit the gym today

 

[JJFigure]

I personally feel heavier and lower reps are better. For the past six months, I changed my lower body workout and removed all isolation work (curls, extensions) and focused on heavy squats, DLs, front squats, split squats, RDLs, GMs, and glute/ham raises. My compound movements are in the 3-5 rep range, and gh raises are in the 6-8 rep range.

I compared pictures from this May to last May, and my legs are the same size - top of thigh is actually a little smaller, but overall my lower body is much better defined. My hamstrings - which was the area I was really focusing on strengthening - look SO much better. I just look denser but with better shape.

 

[SteelWeaver]

Check out the thread "slow progress in squats" - lots of good advice there. And do a little search - this topic has been covered quite a few times recently.

 

[makedah]

It's probably your diet. It sounds like you just have more fat on your lower body than upper. Many women do.

 

[deafsquatter]

Don't buy the high-rep myth; training with progressively heavier weights will give you the muscle you want. Plus, the basics (squats and SDLS) will also contribute to overall strength.

It might seem like your legs initially get "bigger" (mine certainly did!) but the fat will only come off with gym time and clean diet.

 

[rez]

Don't buy the high-rep myth; training with progressively heavier weights will give you the muscle you want. Plus, the basics (squats and SDLS) will also contribute to overall strength.

It might seem like your legs initially get "bigger" (mine certainly did!) but the fat will only come off with gym time and clean diet.

i find this too. my legs get bigger when i train heavier/less reps, which often discourages me to continue..often convinced its fat, and that i cant fit into my pants as easily. how long should you continue with heavy reps to start seeing shape ?