To really lean my legs out because I have kinda the same issue as Kimmy's post below except I am not a bodybuilder... which would be best for me, more reps or increased weights with low reps? For example, front/back lunges, should I do more reps or increase the weight or both?

Thanks
Lisa

I tend to carry the majority of my BF on my lower half and I have found from personal experience that a moderate weight with a higher rep range truly helps "lean" the quads out! Now when I say a "higher" reps range that usually means 8-12 reps, whereas, with the heavy weights, I would NEVER do more than 6 reps... cus if you could do more than 6 reps obviously you weren't going "heavy" enuff

Legs/glutes have always been my personal sticking point too. What has always worked best for me is training legs at least 2 times per week, high volume (meaning a lot of sets/exercises), a rep range of 10-15 and moderate/high weight. The weight should be high enough that it's still a challenge at the bottom of the rep range. Once you are able to get to the top of that rep range without much challenge, the weight should be increased.

There is a really great example of this in a back issue of our old BodyMuscle Journal magazine. Go to www.bodybuildingworld.com, search down the page for Body Muscle Journal Volume # 4. The article is called “A New Fitness Superwoman.” The leg training program is on the last page of the article.

Worked great then…and still works great now. It's a fairly long workout that I recommend on an off cardio day - or a lighter cardio day, but if you're willing to follow it you'll get great results.

Rachel
Team Beverly

This message has been edited. Last edited by: Rachel,

quote:

I tend to carry the majority of my BF on my lower half

Why would you say that? ~Staring at the "name"~

Lisa, do you have an idea of what your body type is more slow twitch or fast twitch? Either way, you can use the slow twitch higher reps 15-25, for calorie burning/exhausting workouts and gaining some muscle, too. Try both!

remember higher reps deplete more glycogen from muscle trained also