1. Sub-Maximal Loads
A sub-maximal load is not the same as using a low weight. What a sub-maximal load (weight) refers to, in regards to getting leaner legs, is weight selection during total body movements--like a squat with an overhead press. A squat with a dumbbell overhead press works the leg and shoulder muscles. As the number of repetitions increases, the shoulders will tire before the legs because the legs are stronger. Choosing combination (total body) movements will work the legs without making them bigger. A total body movement, like a lunge with a cable row (legs and back), will also burn more calories than a lunge or a cable row by themselves.
2. Ludicrous Repetitions
Total body movements expend a tremendous amount of energy mentally and physically. Physically, energy is needed throughout the body, which exponentially increases the heart rate. Mentally, total body movements increase neurological stress because of the increased coordination demands. If you are not ready for total body movements, take simpler exercises and tremendously increase the repetitions. A lot of exercise programs may call for three sets of 10 repetitions on the squat. Ten repetitions are not enough to get leaner legs with weight training. The minimum number of repetitions should be 15. If you are not huffing and puffing at 15 repetitions, try 25. Test your limits with each workout, and try to increase the repetitions. Strive for 100. The difference in calories burned between 10 repetitions and 100 repetitions will be significant and really assist getting leaner legs.
3. Single Joint
Start your workout with a total-body movement, such as the squat with overhead press or lunge with row. Then move on to a multi-joint exercise (squat, dead lift, leg press, lunge, step-up) and perform very high repetitions. Lastly, finish off the leg workout with single-joint exercises, such as the leg extension and leg curl. Neither the leg extension nor leg curl will “bulk” the legs. The leg extension and leg curl were designed to provide the legs with definition. While performing leg extensions or curls, be sure to complete each set with at least 15 repetitions.
4. Stay Flexible
The leg workout is complete. It may be a good idea to perform core/abdominal work after a leg workout. Then before heading home, be sure to stretch. Stretching provides many health benefits, but the one that concerns us here is getting leaner legs. Fully-developed adults have been known to grow an inch after staying consistent with a stretching, yoga or pilates routine. They don’t actually grow, though. What happens is the muscles release all “knots” and stay relaxed. This relaxed state allows the joints to release, providing breathing room and allowing the body to reach its full-length potential. Long, relaxed muscles give the body the appearance of leaner legs.
A sub-maximal load is not the same as using a low weight. What a sub-maximal load (weight) refers to, in regards to getting leaner legs, is weight selection during total body movements--like a squat with an overhead press. A squat with a dumbbell overhead press works the leg and shoulder muscles. As the number of repetitions increases, the shoulders will tire before the legs because the legs are stronger. Choosing combination (total body) movements will work the legs without making them bigger. A total body movement, like a lunge with a cable row (legs and back), will also burn more calories than a lunge or a cable row by themselves.
2. Ludicrous Repetitions
Total body movements expend a tremendous amount of energy mentally and physically. Physically, energy is needed throughout the body, which exponentially increases the heart rate. Mentally, total body movements increase neurological stress because of the increased coordination demands. If you are not ready for total body movements, take simpler exercises and tremendously increase the repetitions. A lot of exercise programs may call for three sets of 10 repetitions on the squat. Ten repetitions are not enough to get leaner legs with weight training. The minimum number of repetitions should be 15. If you are not huffing and puffing at 15 repetitions, try 25. Test your limits with each workout, and try to increase the repetitions. Strive for 100. The difference in calories burned between 10 repetitions and 100 repetitions will be significant and really assist getting leaner legs.
3. Single Joint
Start your workout with a total-body movement, such as the squat with overhead press or lunge with row. Then move on to a multi-joint exercise (squat, dead lift, leg press, lunge, step-up) and perform very high repetitions. Lastly, finish off the leg workout with single-joint exercises, such as the leg extension and leg curl. Neither the leg extension nor leg curl will “bulk” the legs. The leg extension and leg curl were designed to provide the legs with definition. While performing leg extensions or curls, be sure to complete each set with at least 15 repetitions.
4. Stay Flexible
The leg workout is complete. It may be a good idea to perform core/abdominal work after a leg workout. Then before heading home, be sure to stretch. Stretching provides many health benefits, but the one that concerns us here is getting leaner legs. Fully-developed adults have been known to grow an inch after staying consistent with a stretching, yoga or pilates routine. They don’t actually grow, though. What happens is the muscles release all “knots” and stay relaxed. This relaxed state allows the joints to release, providing breathing room and allowing the body to reach its full-length potential. Long, relaxed muscles give the body the appearance of leaner legs.
