Question: I want to get “buns of steel.” I work cardio 3 to 4 times a week and lift weights 4 times a week. I train my legs once a week. Should I be working them more? I want to get my legs and butt rock hard. Everything else on my body is toned and shapely, I just want more for my legs and butt, any suggestions?
Answer: Most competitive bodybuilders like myself train legs once a week with very high intensity, 1-3 minute rest intervals, heavy weights and low to medium reps (4-12). This helps develop strength and muscle mass.
To get “toned and shapely” without increasing bulk, you may want to train your legs twice a week. Because the intensity won’t be so high as with a bodybuilder’s routine, your legs can recover more easily from frequent workouts. You may also want to try higher reps (15-25). Due to the muscle fiber distribution, the lower body is quite responsive to high reps. However, keep in mind that if you also want to get stronger, don’t exclude heavier, low rep sets (6-12) completely. Don’t worry about getting “manly” muscles. It’s hard enough for us men to develop muscle size and it’s even harder for women because they have less testosterone.
Here’s a very important tip: Don’t rest a lot between sets. Keep moving as much as possible, ultimately limiting your rest intervals to only 20-30 seconds. This will actually add an aerobic effect to your weight training, thereby contributing to fat loss while also giving your legs a rock-hard, streamlined appearance. Supersets and tri-sets (two or three exercises in a row with no rest at all) are also a great technique for toning up the lower body.
In addition to your regular cardio workouts, which should be at least 30 minutes of steady-pace fat burning cardio, 3 – 5 days a week, “wind sprints” can work wonders for the thighs and butt. If you ever get a chance to watch Olympic or world-championship track and field competitions, take a close look at the legs of the female sprinters – they’re pretty awesome!
One more trick: Try fast walking up a very steeply inclined treadmill. Use long, deliberate strides and you’ll feel it in your butt big time.
Some weight training exercises I’d recommend include squats, lunges, full range leg presses, stiff leg deadlifts and hyperextensions. Stick to the basics: some of those new fangled “butt-blaster” machines aren’t nearly as effective as good old fashioned squats and lunges.
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