Sometimes the quads and hams can be a bit tricky to grow for some people. I think one practical observation to make is that our legs are designed already to handle a great deal of volume since we're resisting the entire weight of our bodies simply standing upright each day. That tends to be true of glutes as well but I think some people have more trouble with quads and hams in particular.
If that's the case, your body might respond well to a much higher volume than usual: lower intensity/resistance, higher reps (ex: 25+ reps/set). Or if it's the case that your glutes are doing the bulk of the work, maybe the opposite with higher intensity since the heavier resistance is going to require you to recruit more muscles to resist (but extra careful with the form to avoid injury).
Also just paying careful attention to form and making some tweaks might make a difference. For example, if you are doing more explosive concentric, then that has a tendency to shift more focus to the broader muscles of the body like the glutes. If you use a slower tempo, it can help transfer more of the tension to the relatively smaller ones. And if you do squats, then if your tendency is to do those with toes pointed outward, that's going to transfer more tension to the glutes. Little form tweaks might make quite a difference here. But I'd experiment a bit and carefully, of course.
In general, slowing down tempo has that kind of effect. For example, if you try to do a pull-up in slow motion, typically it'll mostly miss the lats and transfer more tension and mechanical stress to the smaller muscles like bis and forearms. If you do a particularly explosive concentric and really focus on squeezing elbows, it's going to really transfer a great deal of tension to the lats as the broadest upper body muscle. I see some people saying tempo doesn't matter but in my experience, it can really shift what muscles are being recruited most -- you can completely feel the diff.
As for intensity vs. volume, I always think it's a good idea if someone isn't combining volume days with intensity/strength days to try to add whatever is missing. Since even if your body mostly responds best to high volume, your strength days will increase your muscular coordination and you'll be able to quickly multiply the amount of weight you can handle on volume days. It's mostly finding the sweet ratio between these two that I think varies more per individual -- but if one is completely missing, I'd throw in at least a little bit of it and see if that helps.
Thanks it's something to think about that I never considered.
As for volume and intensity, I usually started off with a strength movement. Like squats for sets of 3-6 Then move onto higher volume accessory stuff like a Bulgarian split squat for sets of 10-15. You think I should keep the strength movements separate?
in my opinion and based on what I've found works best for me, yes. I'd separate whole days when focusing on more on strength and intensity, with much longer rest intervals during those days. You need more time typically on those days even though the net volume will typically be lower.
I'm pragmatic here though and really go by the idea that individuals can vary a lot here. I'm all for experimentation and discovering what works best for us. But I think it does help to mix things up especially when you are plateuing in some way.
Cheers! I thought a bit more about this and the reason I think it might be better to isolate focus on training variables like intensity vs. volume instead of varying them all in one day, at least for a while, is that it's going to not only maximize focus on that training variable on a given day but also help you to more quickly discover what is working to get the results you desire. It's very difficult if we're doing like a dozen things and something is working to narrow down which one of those things is most promoting the results we desire. Once you have things figured out, you might confidently mix things up more.
And if your focus is more on muscle growth, you probably don't need many dedicated intensity days. I wouldn't alternate training like a powerlifter every other day if muscle growth is the focus -- maybe just throw one in there every week or two. But also by separating whole days for those, you can get a bit more volume out of your volume days.
I'd try to simplify for a while and really focus on the form of your bread and butter motions and maybe avoid supersetting just momentarily if you're doing that, not focus on too many training variables at once, and experiment with the basics. Sometimes it helps to reset this way from a complex training routine and just get back to the basics for a while. Then as you start understanding what does what and what works well and what does not, you can combine and make your routine more complex once more and this time with renewed understanding and confidence of how each individual thing you do shapes your body.
Personally, and this is probably getting very individual-specific (and not necessarily a recommendation but just an example to illustrate the benefits of experimentation), I find it helpful even to separate cardio days from resistance days, and separate resistance days into strength/intensity vs. volume/hypertrophy days.
But that probably has to do very much with my approach to nutrition. I prefer to keep it reasonably consistent instead of separating extended bulking cycles from cutting cycles because I hate being even a tiny bit chubby (I start to get lazy like someone strapped a weighted vest on me the whole day that I can't take off). I prefer to bulk, even if it is a little bit slower while staying reasonably lean the whole time. So what I suspect that separating cardio days completely from resistance does is that, by keeping my caloric intake reasonably constant, I create the caloric deficit needed to cut on the dedicated cardio days burning more energy those days. Then I create the modest surplus on resistance days required to bulk on days where I avoid cardio completely and just focus on resistance. The requirement here to create that effect is that I keep the calorie and macro intake reasonably constant (I don't eat more on the cardio days, e. g.).
That's just a personal illustration and maybe even something you might want to try, or not. But I'm all about this style of experimentation and finding what works best for us... especially over the years as I get older (in actuality I'm close to 40 now). What we learn to work best for our specific bodies lasts a lifetime, so I really found it beneficial the older I got to experiment and figure it out -- and continue experimenting and figure it out even better.
If you don't mind posting your lower body routine, there are usually a few tweaks that can get things moving in the direction you want. If you've already put some size on your glutes, it shows you have the dedication to get what you want. Kudos on that. 99% just wish and complain
You already have great choices for your lifts, so you just need a couple tweaks.
Hamstring curls for high reps first (important)
Squats
Romanian DLs (make sure you feel the stretch in the hams at the bottom, and don't go so heavy that your glutes take over)
Split squats
Ham curls again if you want (lower reps this time)
Leg extensions (low weight, high reps, minimal rest)
Keep your second workout the same
Wow never thought I'd see a question like this since Kim K's big butt with tiny legs is the popular look now and many women desire to grow their butt without growing their thighs.
Do squats while internally thinking of working your quads. Avoid glute isolation exercises. If you have resistance bands, use them to do hamstring curls. And do calf raises with weights.
These should help. I feel like my entire legs, along with my butt are small compared to my upper body and I desperately try to grow them >.< hope this helps.
Thanks! I hope you do yours too. Let me know if it helped.
I think it's genetics mostly. I have naturally bigger thighs and a small waist. I think the girl in the picture is the perfect shape and size. 🙌
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I know you might think that your ass looks big compared to your legs (a girl friend of mine thinks the same way) and here's the thing your ass doesn't look like from a different body than your legs it's actually sexier than bigger legs with it.. I know i didn't answer your question just sayin
Do compound lifts that work the entire lower body. Squats and deadlifts will do the job here. Start light and practice PERFECT form before loading on the weights. If you do that you'll achieve great balance in tone and strength through your legs and butt.
What kind of workouts do you do now?
Damn! Sounds like you're hitting all the right groups then. What kind of weight are you using and how many sets and reps do you do?
This is barely down to genetics, though it depends on genes how fast your legs can grow.
Do SQUATS (very important), lunges, glute bridges, deadlifts, and calf raises. Plus, don't forget to take in plenty of healthy calories, especially protein.
are you doing any leg exercises? because remember that the exercises you do can all depend, some are meant for specific parts of the body, ever heard of when people say about skipping leg day? for that reason, someone people dont think working on the legs is important until they have smaller legs compared to the rest of their body, find leg exercises, do them, nd im sure you'll get your legs to the shape you want them.
Don’t try yo get bigger legs, unless they’re just like bird legs. You will gain weight and get bigger legs as you age. Don’t push it, especially when big butts and legs will soon be out of style. Then your stuck with the impossible chore of losing weight, which is hard af.
fat distribution is down to genetics. muscles however is purely up to you.
well than create thickness with muscle :D
As you keep lifting heavy and your body fat increases your legs get bigger. You look great by the way in your profile pic
Sure np , is it ok if I pm you? Also not fair to compare yourself to others especially that model as she has had thick thigh all her life (genetics)
If it makes you feel better I am also trying to get more toned as well I feel a bit chunky but also want to embrace my body
Your form isn't right, most people are unbalanced and have weak hamstrings, I would start there
I just do simple foreward and reverse leg curls on the machine but most of my leg workout comes from playing hockey.
To bad you're not an Irish step dancer. Those girls have legs made of iron. lol
Squats, but why get bigger legs? Skinny legs look good on a girl unless she is very tall.
Try doing the squats slower and hold a dumb bell in each hand. Like 4 or 5 seconds per squat and either 5 to 10 pound dumb bells in each hand.
Do a couple sets of 50 reps (or 4 sets of 25 reps) a couple different days per week for 3 months.
So you wanted a bigger butt and now bigger legs as well, or the bigger butt wasn't your fault and now you try to compensate it by bigger legs?
Whether it be guys or girls, slim legs are better in my eyes, lean muscle and not bulk
Dont worry im sure the boys enjoy your big booty lol. But honestly id just mix up ur workouts. Has ur ass always kinda stuck out lol?
@Davey2019 yeah it might just be genetics. but im sure u look great. you have such a beatufiul face if thats u in profile pic so it shouldn't mattter too much.
@Davey2019 can u follow me back?
Looking at the picture I cannot see anything thing wrong...
Is there a specific muscle you're wanting to define?
Feel free to message me if you want tips on a few leg/butt workouts :)
What about me
@KralArthur huh?
That girls legs are too big she's getting into dude country.
Her legs are perfectly normal. She has gymnast thighs.
Her calves are quite slim... and pretty toned. Everyone’s built differently, even whites.
She’s not a man, if that’s what you’re getting st. I’m fact, I’m built just like her, just a couple of inches taller.
Strippers were once dancers... they practically work the same muscles if they know how to use the pole.
Girl in the picture is... It's unattractive. So much thigh and 0 butt. A bigger butt without much thigh couldn't be so bad though.
Squat often and heavy. It will also give you a very toned butt.
Simple throw 90 pounds of gear on and go for a 5 mile run twice a day 6.5 dsys a week
Like ankle weights?
🤨Opps? Can you provide a link or picture pretty please with a 🍒 on top?
Are soldiers trained in all that gear? My goodness.
Doesn’t opp mean enemy?
Special operations... 🤔
OMG I know that pain. We had to carry 65 lbs plus the sac. And we only did 9 miles. The guys had to do 20 in bootcamp. That stuff really works out your hips too! Marine corps was an awesome branch to join. (◠‿◕)🌸💘
No what u need is to lose some butt...
Thar will be helpful
Try running or cycling make sure you hit an incline, may help , but honestly your looking perfect in picture
Any exercise that focuses on your quads should help but yes... could just be genetics. Squats can also help but your butt will be worked as well... which could be a good thing.
You could probably try more leg (calf, thighs, hamstring etc) exercises at the gym to tone up but I think it's probably down to genetics.
It's genetics, fat distribution. Same issue was there with me, workout is the best solution. Depends on when you are ready
It could be both, tell what exercises do you do? And what part of your legs are lagging?
I would say gym but not now
I think smaller legs and a big but is a plus
Eat at a 200 calorific surplus. Lift heavy and with proper form. How the fat is distributed though is entirely up-to genetics.
Challenge yourself to do squats and legs workout everyday 💪❤️
Wow... you look stunning
Shut up simp
I guess you should wear shorter skirts
squats
lunges
deadlifts
Leg squats, Leg press, run the stairs
Walking Stairs or riding bike.
Just do leg workouts
Generally
Get elephantitus.
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