The Quick Way To Sexy Legs – Workout Plan
Long gone are the days that “thin is in”. One quick scroll through all the “rise and grind” memes on my Facebook news feed and it becomes apparent that women today have abandoned the frail look that was deemed “feminine” not too long ago.
Today’s women are an empowered, take charge, upwardly mobile lot to be sure. It only makes sense that their new look is one that boasts performance not subservience. Strong empowered women have become commonplace on magazine covers and store models are now showing strong curves instead of soft lines. The female form has taken on an elegant strength that shows independence and functionality. Today’s styles showcase the lower body more than ever. With tighter form fitting dresses and higher heels the muscular form is rewarded and showcased in today’s high end apparel. So much that even a soft bubble butt on an untrained set of toothpicks looks better in clothes than the old paper thin models of previous decades. However, no upwardly mobile fitness buffs are going to settle for a subpar pair of legs and a loose giggly booty.
Training the legs to be full and firm is a challenging and rewarding endeavor. There will be a lot of burn and sweat to turn those babies out but the end result will be an evenly developed set of wheels that show the world you are powerful inside and out.
Let’s dispel a couple myths first.
Myth #1 one is spot reduction. No such thing! If you want to lose fat somewhere, you need to lose it everywhere and it will disappear where it wants to in whatever sequence you are genetically predisposed to.
Myth # 2 is that lifting weights will make you look like a man. Not true! Lifting weights will make you look like a stronger more muscular you. That being said, if you already look like a man, it will make you look like a firmer more athletic man;) Still an improvement, no?
Myth # 3 is that you need some special supplements to make this happen. Nope for a third time! If you are lacking in the amount and quality of food you eat, supplements can help. However, if you eat a healthy, well balanced diet and are drinking plenty of water you are already 99% of the way there. Myth number 4 is that more training is better. More is not better. Better is better. More will just make it harder for your body to adapt and will lead to burnout or injury.
When training the legs we want to follow some simple rules. Number one is to base our training around multi joint exercises that involve the most amount of muscle possible. This means a good helping of squats, lunges and step ups. Machines can be used to round things out but you will get far more bang for your buck with the basics.
Squats you want to keep our heels down, your butts back, chest up, knees and toes pointed slightly out at the same angle and sink below the point that the crease at the top of our hips drops below the top of our knee.
Lunges you want to do them walking forward for more butt activation and less knee stress, keep our forward foot flat and push at least 50% through that heel as we step forward. When we drop our back knee down to LIGHTY kiss the ground we want to make sure our forward shin is vertical and we pull ourselves forward with that glute.
Step-Ups you want to pick a height where when you put one foot up on the box the top of that knee is slightly higher than the crease in that hip.
Progression is the key to any workout. If you simply do the same weight for the same reps each time we come into the gym we will not make progress for long. As the weeks go by we need to up the ante a little with an extra rep or two here and there and a bit more resistance. There are quite a few different ways to make training more stressful and one or more styles of progression can be used to keep progress flowing freely. As you get stronger and more fit you can handle more work, more weight and more reps which will stress the body more and allow more and more progress. The key is not to add too much at once.
Recovery is also important. After stressing the muscles they need to be given time to recover from the current workout, grow and get stronger for the next workout. If you keep pushing them harder and harder and not letting them recover and get stronger you will actually get weaker and open yourself up to knee and hip problems.
You need to start within your limits and slowly and methodically increase those limits. Training the legs at least once but not more than 3 times per week is plenty for most athletes. This allows a good training stimulus with adequate time for repair. One workout could be a weight workout and the other 2 could be running/biking cardio workouts. Each will affect the recovery of the other. Even though lifting, biking and running are 3 different modalities they still stress the same muscles, ligaments and joints and will cut into the recovery from each other.
Laying out your program can be done several ways. None is necessarily better than the other. It is about what works best for you. Your lifestyle, your tolerance, your mental focus and your personality. The three best ways (not in any particular order) in my opinion are:
- A big lifting day hitting all the movements on that day while you are good and warm form the first. And 2 hard cardio days. Maybe one biking and one running.
- 2 hard leg days with a different focus on each day and one long cardio day where you maybe hit a couple of different modalities.
- 3 days where each combines a different leg exercise and is combined with a different cardio modality. Like running and squats. Lunges and jump rope. Step ups and biking.
The above are just simple examples of possible combinations. Here is a sample workout that would be performed for the third example where we combine leg exercises with cardio. Remember this particular workout would just be a starting point on day one. Careful progression over time must be added to it for it to be effective in the long term.
4 rounds for time:
25 squats holding a kettlebell on your chest
25 sumo deadlift with a medium weight
400 meter run
So in this workout you would do 25 squats then immediately 25 sumo deadlifts and follow it up with a quarter mile run. This would be repeated 4 times. It is a very simple looking workout but done with the right intent and an eye towards progression, it becomes a very powerful tool in creating a functional, athletic, sexy set of legs.
Contributing Writer – Mike Westerling