need help on leg routine!!!

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posted by munequita

hi guys.. need some advice.. I am currently doing legs 2x's a week. I do dead lifts(bent over), lunges, squats. pilate(not sure if spelled right)squats, and that's about it.. i do 3 sets of 12-15 reps. My goal is to get them nice and lean.. not bulky.. lean but thin.. is my routine ok or should i do some changes.. the weight for the squats is the bar plus a 5lb weight on each side and for the lunges it is 11 lb dumb bells.. is this good...

thanks..

ebatz

posted by munequita

nobody wants to help me :(

posted by mattsimonton

I would do a heavier set on day1(3x10) with squats lunges deadlifts(I would make sure the pressure is on your legs and not yoiur lower back) on your rest day gor for a nice long jog. day two I would do sets like (2x20) with calves, squats, lunges (i know there are more excercises out there.) lol the day of or after do some sprints (100-200m) and some squat jumps. (these are great to do on ab days) I thinned up like crazy when I started running then I built up from there (prior to my stupid months)
but you want a lower rep higher weight day, rest, high rep low weight day, rest
just make sure yoiu can walk the next day lol
I hope this helps and hopefully someoe better suited will expand on this
matt

posted by TomSizeMore

go with higher reps. 20-30 rep range would be good. Women tend to put on size in thier legs easier than do men, so keep that in mind.

posted by mattsimonton

thanks for the clarification

posted by AMERFOOTBALL

yeah maybe 2-3 sets of in the 15-20 rep range keeping the weight low. also keep in mind there is no spot reduction in fat (naturally anyway) so the high rep workout needs to be combined with adequete cardio during the weeks to burn off the fat as the definition comes through.

posted by munequita

i was reading the other posts here and i saw kim lyons on it.. this is a link to her workout.. http://www.kimlyons.com/workout.html
is this a good leg work out or is it overtraining at least for me....

posted by AMERFOOTBALL

that looks like a solid routine for building definition. its targeting slow twitch fibers with the high reps for legs and seems like huge part of her success is due to the cardio and timing of the cardio. you may want to try it and see how you feel. listen to your body. you can always back it down a little. just my .02

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