why no definition in legs?

[rez]

for the last month my leg work out looks like this;

hack lift 3 sets 10-12 reps bar only
step-ups 3" 10-12 reps 25-35kg
alt leg curl 3 sets 12reps each leg 11-13kg
lying leg curl 3 sets 10-12reps 10-15kg
standing calf raise 5 sets 12,10,8,6,12 22.5-45kg

still no definition. I alway push until failure. What am I doing wrong?
Should I start running to see any leg definition?

 

[diamonddiceclay]

can you do leg press,vertical leg press,hack squats,leg extensions?these would help

 

[tripleV]

you need SQUATS!!!!!!!!! to get that deep squatter bootay ass, some junk in dat trunk ....gurl


squats, deep sumo ones, hack squats, lunges, leg press, try to add those.......

deadlifts too for hams.but most of all SQUATS!!!!!!

 

[Phemomena]

Definition in legs generally wont come out until bf gets down as well...

 

[Belial]

What tripleV said. And try working in a lower rep range; heavier weight.

 

[rez]

i will check bf% on thursday...if no improvement since last time..im gonna cry.
last night my boyfriend said i should consentrate on tonning-up..ie i dont look tonned. I feel like im training w no improvements or results

 

[new@gettinbig]

Are you lifting as heavy as you can??? You need to change up your workout and add some things like stated above...Squats would be your #1 choice..you can't tone using light weight and your diet needs to be clean as well to see results...it takes more than a month to see results.

 

[ann]

Everything stated above....... I notice mine getting "definition" when on the leg extension. Heavy weight for me, with a slow,controlled movement. Burns like hell

 

[tripleV]

hey i love doing that ann and then you get off the machine and almost fall over

BURN

 

[tripleV]

Are you lifting as heavy as you can??? You need to change up your workout and add some things like stated above...Squats would be your #1 choice..you can't tone using light weight and your diet needs to be clean as well to see results...it takes more than a month to see results.

yeah you should be almost to the point of heaves.......and you shouldnt be able to walk straight after.......