Build amazing legs with these tips

Big guns, broad shoulders, veiny forearms and a pack of abs are on most guys' physique wish list. For women it's usually triceps, abs - and the lower body. Since I'm a guy I don't train legs but I know how you should train them girls.

Actually I do train legs. Occasionally.

To achieve athletic, strong and sleek legs, the following is required:

Building a reasonable amount of muscle mass in the glutes, quads and hamstrings. Yes, there is the adductor group as well but I think it gets hit enough indirectly anyway so no reason to use the adduction/abduction machine. It only takes up gym space. And is quite useless training wise.

Stick to exercises like squats, lunges, bulgarian split squats, deadlift variations, hip thrusts and pull through. They give the most bang for the buck. Or the best ass for the time invested (let's pretend I didn't write that).

-Work mainly in the rep range 6-12 to build strength and quality muscle. An increase in leg muscle mass will make the legs more firm and nicely sculpted.

There are a few general main differences between leg training for women and men, although it can vary a lot between individuals:

Women have wider hips making them generally more susceptible to knee pain and injuries. The glutes and hamstrings may be underdeveloped (in some cases) in favor for the quads. Thus, putting slightly more emphasis on hip dominant and single leg exercises may be a smart way to go. Reverse lunges, Romanian deadlifts and hip thrusts are examples of good exercises.

Strength differences between men and women tend to be smaller in the lower body compared to the upper body. Therefore, perhaps women don't need that many exercises for the lower body, but on the other hand, women can usually handle more training volume than men. The key is to find the right balance between volume, intensity and recovery.

Train legs twice per week for optimal results. In each session, include:

One squat variation
One lunge variation
One or two hip hinge exercises.

Below are examples of leg training sessions:

Squats 3x8
Reverse lunges 3x8
Romanian deadlifts 3x8
Hip thrust 3x10

Squats 3x10
Single leg deadlift 3x8
Walking lunges 3x10
Pull through 3x12-15

Don't be afraid to train the legs 'too big'. The legs usually don't get big in the gym - they get fat in the kitchen.

Make sure to dial in your nutrition. To slim down, an energy deficit over time is required. A deficit of 400-600 calories per day is about right for most people, depending on your calorie needs.

Keep protein intake high. Aim for 2 grams per kilo body weight. Protein will help you stay full, contributes to fat loss (by its thermic effect) and saves muscle mass when on a diet.

Adjust fat and carbs after your preferences, or go for around 25-30 E% fat and let carbs make up the rest.

Focus mostly on whole foods rich on nutrients to maximize satiety. Fruits/berries, veggies, fish, shellfish, meat, poultry, eggs, dairy, potatoes, rice, oats, almonds, avocado.

Include 1-2 cheat meals per week to stay on track (and to stay sane).

So, train the lower body heavy with a variety of exercises to hit the glutes, hams and quads properly, while keeping your nutrition in check and eventually your legs will get stronger and better looking.

Written by Erik Lavesson

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