Want muscular legs but dont know how to! Some advice??

[Hfmarie_1288]

Hi everyone, I'm new here, and I would love a good advice from somebody who knows how to train legs. Im 5'7 and weight 136 lbs. and Ive being doing insanity for the last 6 months. Tomorrow I end third round and Im thinking to start P90x on monday. I lost a couple of pounds and one size ( was a 9, now 7), I also lost 4 inches of hips ( was 42, now 39) and Im kind of happy with the results since i dont follow the nutrition guide. I dont like to do diets but try to eat well. The thing is, that eventhough arms and stomach got toned, i still think legs need some workout, specially butt and thighs. I want muscular legs desperately!!!! By the way, i dont like that very skinny type of body, i love being curvy...So if anybody out there have those beautiful muscular thighs just let me know the workout routine, I'll appreciate it a lot. Thanks!!

[Boss Man]

One simple way would be to incorporate Squats and lunges into a routine.

If you're doing weights 3x a week, then try 2 sets of each per session and see how that goes to get started, then consider 3 sets per session if you think you need to, but you'd probably be fine doing the equivalent of 6 sets of Squats and Lunges per week.

[Juggling_spree]

On top of the squats and lunges you may want to do some leg extensions to isolate the lower quads and some kickbacks for the lowest part of your hamstrings, remember to hit your calves too and you hip flexor and hip abductors you want things to grow in proportion

[ECPowerTraining]

if you would like muscular legs, try the bodybuilding approach. if as mentioned before you incorporate squats and lunges into your routine, do them slowwwly in a controlled manner. The best way to build muscle is to use a moderate intensity(65-70%) of what you're capable of, and perform each rep slowly and deliberately. the goal is to increase time under tension. Time under tension is why you can have ben rice(power lifter, lower time under tension) who weighs 195 move some weights close to what ronnie coleman(body builder, high time under tension) who weighs 300 lbs. to wrap it up, to get more tone, increase time under tension.

[ultimatehlth]

First thing is do not repeat do not do leg extensions...they are an open chain exercise and ruin your knees over time. To add to the great advice you have received besides squats and lunges you can add deadlifts. Great for the legs and butt. I would recommend doing a strength movement like a squat immediately followed by a power movement like a vertical jump, box jump or broad jump for greater gains. Do 3 sets.

Lastly when you say you want muscular legs is it that you are lacking muscle or that there is fat covering the muscle? In this case I would focus more on hill runs, sprints, and stairs.

Best,

Personal Trainer Los Angeles - Hollywood

[Boss Man]

I have heard this about Leg extensions before, but last time I saw any attempt on the internet to verify this, it involved a test using a trifling 22 participants, of no stated physical statistics or age, who had bad knees.

To me this proved only possible exacerbation of knee problems from extensions, not that they are causal.

[poetreeflava]

I agree with everyone squats, lunges, hamstring curls all will help you get nice legs!

[Alinshop]

Lunges and squats, hands down.